We live in a world designed to capture our attention. From endless notifications to the constant stream of news, distractions are everywhere. I recently went on vacation, determined to unplug. Yet, I kept catching myself on my phone—despite having a whole book to read and people to talk to.
At the same time, I’ve been adjusting to the mental shift of running my own business– juggling clients, tasks, and priorities – highlighting just how scattered my focus had become. But this isn’t unique to me. Many of us struggle with directing our attention effectively. So, let's talk about why this is happening and what we can do about it.
Your Attention Is a Limited Resource
They don’t say pay attention for nothing. Your time has value and it's constantly being targeted. The digital economy thrives on monetizing our focus. Platforms, advertisers, and news outlets profit from our endless scrolling. We often give this precious resource away without conscious thought, engaging in mindless activities like doomscrolling and panic-refreshing, consuming content that adds little to no value to our lives.
Imagine if we treated our attention like money. Would we spend it so freely?
Intentional Attention vs. Mindless Consumption
Scrolling out of habit isn’t the same as choosing where to direct your focus. Staying informed isn’t the same as being consumed by the news cycle.
A few ways to limit digital distractions:
Turn off push notifications
Avoid mindless scrolling
Resist picking up my phone just because it’s there
It sounds simple, but it’s not always easy— it does make a difference though. When you decide when and how you engage, you take back control.
Our brains aren’t built for constant information overload. Studies show that every time we switch tasks, it takes an average of 23 minutes to fully refocus. This attention residue effect means that if you’re constantly bouncing between apps, tasks, and updates, your brain never reaches full productivity.
➡️ Recommended reading: Deep Work by Cal Newport
Auditing Your Attention
Here’s a challenge: track where your attention goes for a day.
How much of it benefits you?
How much of it drains you?
Does it bring joy, knowledge, or productivity?
If not, it’s time to make a change. Set limits. Mute distractions. Be intentional.
Because in a world designed to steal your focus, reclaiming it is a power move.
Practical Strategies for Reclaiming Focus
Digital Detox (with Boundaries): Completely disconnecting from technology isn't always realistic, but setting boundaries is essential. Use app timers, disable non-essential notifications, and create phone-free zones—especially in your bedroom.
➡️ Recommended reading: How to Break Up with Your Phone by Catherine Price
Understand the Mental Cost: Multitasking isn’t just inefficient—it’s harmful. Research shows it increases stress, lowers memory retention, and messes with problem-solving skills.
➡️ Recommended reading: The Shallows by Nicholas Carr
Invest Your Attention: Rather than just protecting your focus, think about investing it. Choose to spend time reading, learning a new skill, or simply being present. You’ll see both your productivity and your happiness improve.
➡️ Recommended reading: Stolen Focus by Johann Hari
Final Thoughts
Are you controlling your attention—or is it controlling you?
This week, take a moment to audit where your attention is going. Is it in line with your values and priorities? What small shifts can you make to take back your time and focus? Your attention is one of your most valuable assets—use it wisely.