The Fall of our Attention Span in the Digital Age
In today’s fast paced world attention is the new currency. Spend it wisely!!
When was the last time you savored a TV show without scrolling through your phone or finished a book without succumbing to distracting notification or attended a video call without compulsively checking emails?
As a 90's kid I vividly remember how easy it was to sit for hours with undivided attention and focus before the internet. Access to everything on our fingertips and constant bombardment of content has made us involuntarily surrender our attention to social media and made its puppet.
The Relentless Battle for Attention
Research suggests that while we are engaged in social media to consume an influx of diverse content in the form of videos, images, captions, tags etc., our brain is compelled to process all information simultaneously. The constant battle of grabbing our attention in return of a dopamine hit has resulted in poor cognitive performance. The first thing we want to do after waking up or before going to sleep is check our phones.
Why are we addicted to Social media?
The book “ Dopamine Nation” by Dr. Anna Lembke discusses the role of dopamine, a neurotransmitter associated with pleasure and reward. Lembke talks how social media triggers the release of dopamine by instant gratification, validation, social approval, FOMO and the element of surprise by constantly publishing new content and demanding our attention. Continuous exposure to such stimuli makes us addictive and negatively impacts our mental health.
Our Declining Memory and knowledge
Remembering phone numbers, birthdates or facts without google calendar was a piece of cake when access to information was not so easy.
With everything just a “google search” away, we rely extensively on internet or phones to retrieve any information. Studies have shown that this has negatively impacted our semantic memory ( memory that stores facts, concepts or general knowledge) and transactive memory ( memory that would be used by individuals in a group to store or retrieve information based on their expertise), also resulting in reduction of size and function of brain in long term.
The Myth of Multitasking and its impact on focus
Dr. Gloria Mark, a psychologist and the chancellor’s professor of informatics at the University of California, Irvine, discusses how innocuous use of social media even to check work email diminishes our productivity. Even momentary interruptions can cost 25 mins to bring your focus back. Neuroscience suggests that accomplishing two complex tasks simultaneously might give you an illusion of multitasking but in reality our brain shifts from one task to another rapidly. Media multitasking or task switching negatively impacts our productivity upto 40% and it also affects our long term memory as per a study conducted by Stanford University. Infact, the reverse ie. unitasking might help to prevent memory degenerative disorders like Alzheimer's or dementia.
Mindful Usage of Social Media
While social media serves as a valuable tool for learning, connecting, and entertainment, striking a balance between its positive use and potential addiction is crucial. Among the myriad strategies available, consider incorporating the following that suits your nature of work.
- Morning Detox :Avoid using your phone first thing in the morning. I generally avoid for 1–2 hours.
- Appreciate the Silence :Keep your phone on silent (not vibration)or DND mode while working and turn the screen down.
- Scheduled Scrolling: I keep a timer or stick to strict schedule like will scroll Instagram for 30 mins a day.
- Logout Ritual : Sign out of apps to add extra layer of resistance against mindful use.
- Night detox: Avoid using your phone just before bedtime as the emergence of bluelight from electronic devices reduce the production of melatonin and disturbs your sleep cycle. I generally listen to an audiobook or read a book atleast 30 min before bedtime.
- Spending time alone with your thoughts :this will allow you to be more self aware.
While all these may not be possible every single day but slowly building these into your routines will have a significant impact on your memory, focus and mental health too.
Let me know if you practice any of these techniques or something else.