Care Techniques
Scattered in the Moment: A Story We All Share
Picture that moment at the end of a long, intense workday when you put your head in your hands. Tasks to finish, emails to answer, postponed assignments, or daily duties growing more urgent by the minute... Perhaps you feel as though you’re separated from everything you need to focus on by an invisible glass barrier. A voice echoes inside you: "Why can't I concentrate? Why can't I gather my thoughts, even for a short while?"
You are not alone. With routines disrupted by the pandemic, increasing digitalization, and economic and social uncertainties, the struggle to focus has become a shared challenge of our age. In fact, research shows that over 40% of adults report persistent attention and concentration difficulties in their daily lives.1 This doesn’t just affect the workplace—it impacts all areas of life, from being a student or a parent, to retirement.
Let's face scientific facts: Focusing is not just about willpower. The way the brain works, environmental stimuli, biological clock, and even the emotions we experience are all part of this process. So, let’s start by understanding the causes of focus problems and explore ways to achieve mental clarity with scientifically proven methods.
What is Focus? What Happens in Our Brain
Focus is defined as the brain’s ability to concentrate attention on a specific point. From a neuroscience perspective, it requires the correct and efficient functioning of brain lobes and their connections. Especially the frontal cortex and parietal lobe play leading roles in focus.2 The neural pathways connecting these two regions manage our willpower, planning, and attention.
Our brain receives about 11 million pieces of information per second; however, only 40 reach our conscious awareness.3
For sustained concentration and focus, neurotransmitters like dopamine, noradrenaline, and acetylcholine must work in balance.
Cause or Effect? The Foundations of Focus Issues
There is no single reason for difficulty in focusing. The following factors combine in varying degrees for most people, increasing concentration problems:
Environmental Stimuli: Phone notifications, noise, visual movement, multitasking—these directly reduce one’s focus capacity.
Lack of Sleep: People who sleep less than six hours experience a 30% decrease in attention span.4
Stress and Anxiety: High stress raises cortisol levels and suppresses frontal cortex activity.
Cognitive Overload: Dealing with lots of information at once leads to mental fatigue in a short time.
Nutrition and Hydration: Hypoglycemia and dehydration weaken the brain’s centers of attention.
Neurological Conditions: Neuropsychiatric disorders like ADHD, depression, and anxiety weaken attention skills.
10 Science-Backed Ways to Strengthen Your Focus
Plan Work Sessions Using the Pomodoro Technique
The Pomodoro Technique consists of 25 minutes of uninterrupted focus followed by a 5-minute break.
This method increases attention span and reduces fatigue. Functional MRI studies have shown that periods with short breaks allow the brain to rest, thereby speeding up learning.5
Manage Digital Distractions
Notifications from phones, tablets, and computers cause a 23% loss of focus while working.6
Using "Do Not Disturb" mode and turning off notifications during work are small but effective solutions to help you focus.
Eat for a Healthy Brain
Deficiencies in omega-3 fatty acids, B vitamins, folic acid, iron, and magnesium increase distraction.
Foods like fish, walnuts, spinach, oats, and eggs support brain health.
Having breakfast increases daily attention levels by 20%.7
Get Enough Sleep
Adults are recommended to get 7–9 hours of sleep per night.
Lack of sleep weakens synaptic connections and shortens attention span.
Use Mental Exercises and Mindfulness Techniques
Those who practice meditation can extend their attention span by up to 30%.8
Focusing on your breath or doing simple guided meditations for just 10 minutes a day greatly improves mental clarity.
Don’t Forget to Drink Water
The brain is 75% water; even mild dehydration can impair concentration and short-term memory.9
Don’t Neglect Physical Activity
Walking, yoga, or light exercise increases blood flow to the brain and optimizes neurotransmitter balance.
At least 150 minutes of moderate exercise per week is recommended.10
Limit Social Media Usage
Social media apps continually increase dopamine release, fragmenting attention spans in the short term.
Setting designated break times for social media is beneficial.
Break Down Complex Tasks
“Chunking” large tasks into small parts helps the brain manage the process without overloading capacity.
Completing each small part triggers the release of reward hormones (dopamine).
Be Compassionate with Yourself
Show understanding toward your mistakes or days when it’s hard to focus.
Self-compassion practices have a calming and restorative effect on the brain.
Focusing in the Digital Age: Challenges and Opportunities
The average time spent looking at a screen in the Internet age: 7 hours a day.11 Worldwide, adults live with constantly divided attention both at work and at home. Yet, technology also offers tools (focus apps, time-tracking software, sound notification blockers, etc.) that can scientifically support better focus.
Social and Emotional Dimensions: Why Do We Sometimes Fail?
Focusing is so much more than a “measure of success”—it’s closely linked to the vulnerabilities of being human. Stress, anxiety, fear, or lack of motivation toward ourselves and others can cause even the most advanced minds to short-circuit. Studies indicate that 65% of individuals under intense emotional pressure find it harder to concentrate.12
Some days pass in the blink of an eye, and if you feel you haven't focused even as much as a pinhead... Remember: you’re not alone—this is an experience shared by millions.
Special Approaches in ADHD, Anxiety, and Other Neurological Conditions
Attention-deficit/hyperactivity disorder (ADHD), anxiety disorders, or depression are neuropsychiatric processes where focus issues are more pronounced. Professional support is highly valuable, and the following scientific practices may be effective:
Cognitive Behavioral Therapy (CBT) or attention training programs
Professional medical treatment if necessary (medications, individualized programs)
Regular exercise and increased social participation
It’s important to seek professional guidance to recognize the burden individuals carry during these processes and to help restore hope and motivation.
Focus in Children and the Elderly: Different Brain Stages
A child’s attention span generally matches their age in minutes (e.g., an 8-year-old can focus for 8 minutes). As age increases, declines in short-term memory and issues like word-finding difficulties can affect focus.
Play-based and intermittent learning methods are effective for children, while older adults benefit from word games, puzzles, and memory exercises to support brain health.
Simplifying the environment is beneficial for both age groups.
Burnout and Focus: A Holistic Perspective
Intense work/life pace, social pressures, and expectations have led to the widespread rise of burnout, especially post-pandemic. The World Health Organization reports that 40% of employees experience burnout at some point in their lives.13
Emotion-regulating activities (breathwork, spending time in nature, adopting hobbies) offer indirect but powerful contributions to focus.
Taking breaks, calmly exercising your right to rest, and saying “no” at work refreshes the brain.
Helpful Habits: Scientific Touches to Daily Routines
Be Organized: Progress by setting small, achievable goals each day. Meeting goals increases dopamine and supports a sense of accomplishment.
Organize Your Environment: Reducing clutter and maintaining desk order exposes the brain to fewer stimuli.
Use Scents and Music: Certain scents like lemon or rosemary, or light classical music, can improve focus by up to 15%.14
Short Exercises Midday: Even a 2-minute stretch or short walk can help keep the brain alert and energetic.
Focus on Progress, Not Perfection
Focus issues are an inevitable challenge of the digital age. However, adopting scientifically proven beneficial habits, reducing environmental factors, and caring for your emotional wellbeing are among the most important steps for brain health. By being open to change without judging your own potential, you can strengthen your attention muscle with small progress every day.
Remember, everyone struggles with focus from time to time. You are not alone in this challenge, and this article can be a starting point. Let science guide your path and try incorporating some of these tips into your life. You’ll find that small changes can make a big difference for a strong and clear mind.
References
Bir Sonraki Okuma
