5 Easy Strategies to Combat Attention Fatigue
Feeling tired and struggling to focus for more than 5 minutes on a task? You might be experiencing attention fatigue
Have you ever found yourself watching tons of videos, full of tips and tricks that you’d like to apply, like in the case of skincare, for example, but never found time to actually follow a routine or use the devices you bought? Or perhaps you started reading that long-awaited book, only to abandon it after a few pages because your mind was already somewhere else?
Welcome to the world of “attention fatigue”, where the constant influx of information and stimuli leaves us exhausted and unable to focus on anything for long. Fortunately, there are strategies we can adopt to regain control over our attention, improve our mental peace, and reduce fatigue. Let’s explore some of them below.
What is attention fatigue?
Attention fatigue is a psychological phenomenon resulting from prolonged exposure to informative or cognitive stimuli. It stems from various sources, such as the daily inundation of information through social media, news, emails, or text messages.
Trying to multitask exacerbates this issue as the brain constantly shifts focus, which can be draining. This is because sustained attention demands continuous activation of specific neural networks. When these networks are activated for long periods, they consume significant energy. Similar to physical exercise, leading to mental exhaustion.
5 ways to combat attention fatigue:
1. Regular Breaks
Attention fatigue can accumulate over time, especially when you’re focused on a task for a prolonged period. Taking brief breaks helps rest the mind and recharge energy. During these breaks, you can stand up, stretch, take deep breaths, or simply step away from the task for a few minutes.
The Pomodoro technique is a time management method that can be especially useful. The method involves working for a specific period of time, usually 25 minutes, and then taking a short break of about 5 minutes. After completing 4 cycles, take a longer break, from 15 to 30 minutes. This approach helps to divide work into more manageable periods and avoid mental exhaustion by providing a rest to recharge mental energy.
2. Guilt-Free Appreciation for Leisure
We often feel guilty about dedicating time to leisure, especially when there are many tasks to accomplish. However, relaxation time is essential for our well-being, as important as the time we spend working or studying.
When we push ourselves to work continuously without breaks, we can decrease our long-term productivity (and overall happiness). Therefore, it’s essential to regularly engage in activities and hobbies we enjoy, socialize with others, or simply take some time to do nothing and recharge.
3. Set Limits for Technology Use
Constant access to social media, games, and other online content exposes us to an overwhelming amount of information, which can overload our cognitive processing capacity, making it difficult to concentrate on a single task and leaving us mentally exhausted. To make social media consumption lighter, some recommendations are helpful:
- Avoiding the phone right after waking up;
- Set a daily time limit for social media use;
- Limit your notifications;
- Diversify your online activities by exploring content that is relaxing and non-stimulating;
- Create periods of digital “detox”: where you stay away from social media and electronic devices, dedicating yourself to offline activities that bring you pleasure.
4. Exercise Regularly
I know, you probably rolled your eyes when you saw this topic (and you’ll probably do the same with the next one). But facts are facts. When we exercise regularly, we’re not only taking care of our bodies but also strengthening our minds, increasing our resistance to stress, and improving our ability to concentrate and mental performance.
Physical activity releases endorphins, brain chemicals known as “feel-good hormones”, which have a calming and pain-relieving effect, helping to relieve accumulated mental and emotional tension throughout the day. Additionally, regular exercise improves cardiovascular health, resulting in increased blood flow to the brain, which promotes better cognitive function, helping you to think more clearly, maintain focus for longer periods, and process information more efficiently.
5. Get Enough Sleep
During sleep, the brain performs a series of processes essential for proper brain function. One of these processes is memory consolidation, where the information learned during the day is processed and stored more permanently in memory. Additionally, there is a kind of “brain cleaning”, removing toxins and metabolic waste that accumulate throughout the day, which is crucial for long-term brain health.
Sleep deprivation negatively affects functions such as attention, concentration, decision-making, and reaction time. Sleep-deprived individuals tend to perform poorly in tasks that require these skills. Therefore, maintaining a regular sleep schedule, creating a conducive sleeping environment (dark, quiet, and comfortable), and avoiding electronic devices at least an hour before bedtime are good measures to relax the mind.
If mental fatigue persists for more than two to four weeks, it’s important to consider seeking medical help. Prolonged mental fatigue can be a sign of underlying issues, such as chronic stress, anxiety, depression, or sleep disorders. Ignoring prolonged mental fatigue can lead to additional complications and significantly affect quality of life.
