Why do I get so distracted easily?
It might sound extreme to say we’re in an attention span epidemic, but it’s the truth. More than ever, people struggle with focus and concentration, falling victim to the distractions of tech notifications and endless news cycles.
If you feel powerless against these distractions, just know you’re not alone — but it’s time to address the problem once and for all. Like any problem, solving it means getting to the root.
In this article, we cover some common reasons you might get distracted so easily, and you’ll probably resonate with a few. We’ll also talk about some practical tips you can use to build back your concentration better than ever, plus some supplements to support your efforts. This info will definitely be worth your attention, so let’s begin.
What can contribute to getting distracted?
If you’ve been struggling with low attention span for years, you might not even know why you struggle with concentration. Before we discuss solutions, let’s explore some reasons why distractions happen, and the deeper implications for your brain and neurochemistry.
Overstimulation and environment
The default level of stimulation in today’s environment can be overwhelming for anyone. Living in large cities can be stressful in itself, and when you add factors like technology and financial pressures, the result can negatively impact cognitive performance.
If you notice you get distracted by your phone or are fixated on work-related messages, this might be a sign to unwind and take a step back. Reducing the level of stimulation in your workspace and home can be a positive change that ultimately results in great productivity thanks to regained focus.
Lifestyle factors and health
Nobody has mastered the equation of health and wellness, but there is always room for improvement that can benefit your concentration. For instance, if you’re constantly sleep-deprived and lack a balanced diet, it might become difficult to prioritize important tasks.
The link between lifestyle factors and mental health is clear, and not all aspects of mental health are about mood and self-image — cognitive performance is also a metric. If your mind wanders and you can’t seem to overcome distractions, there are some potential lifestyle improvements that may help.
Poor habitual focus patterns
One of the less-talked-about aspects of focus comes from mindset and building the mental “muscle” required to resist distraction. For many, they’ve been in a distracted state for so long, that they don’t know what it’s like to be truly focused for a sustained period of time.
This is where some willpower and strategy come into play, using repetition and practice to your advantage. If you struggle to focus after 10 minutes, try implementing focus blocks for just five minutes at a time. You’ll notice that your barriers to distraction become stronger with time, and you’ll soon be able to focus more deeply and for longer durations than before.
Stress, fatigue, and burnout
If you’re stressed, the appeal of external distractions can become hard to resist. Just reflect on your last experience with procrastination when you are on the clock to complete an important task. Your brain seeks any sort of relief from the pressure of the present moment, making it easy to fall into a pattern of impulsivity.
Additionally, fatigue and burnout can set in at the end of the day, or during a difficult stretch of mental or physical activity. Thankfully, there are many healthy ways to deal with stress, all of which can keep you on track with effective multitasking so you don’t fall victim to distractions.
Lack of routine, structure, and goals
Without a clear to-do list for your day and week, the tendency to daydream or reach for your cell phone can easily become the norm. You might not need to have each hour structured down to a T, but outlining the progression of your day can make a significant difference.
This also applies to setting broader goals for your monthly and yearly ambitions. Keeping these goals at the front of your mind will sink into the subconscious and remind you of something bigger you’re working towards.
Certain conditions
For some individuals, concentration difficulties aren’t just caused by apps or notifications. Conditions like attention deficit hyperactivity disorder are real, and those with ADHD can find it hard to focus no matter what good habits they adopt.
If you think you have ADHD or another condition, consult your healthcare provider and look at solutions that may help. There are also natural herbs and supplements you can use to support focus if you aren't interested in the pharmaceutical route.*
How can you get back on track with focus?
Reclaiming your focus can seem like an insurmountable task, but realistically, it’s the most important thing you can do to become more productive and reduce stress. Here, we’ll outline some practical tips you can start applying right now, along with some suggestions to discover your own best patterns and habits to conquer distractions.
Clean and unclutter your space
A clear physical space represents a clear mind, so if your workspace is filled with clutter, don’t be surprised if your attention span feels shorter than it should. Decluttering can be a therapeutic way to clear mental cobwebs and give your environment a refresh.
Put away any items that aren’t necessary to your productivity and consider throwing away objects that are simply gathering dust. You may hesitate to part with certain things, but this is a key step that will help mark a fresh start for your newfound focus.
Find a quiet environment
Finding a quiet place to sit down and work is a great way to stay on task — external noise can easily cause you to get sidetracked or can interfere with your ability to concentrate on the task at hand.
Using noise-canceling headphones while you work is also a great way to stay on task. These can help block out distractions from your surrounding environment, like traffic, neighbors, or other forms of noise. If you’re not able to get yourself into a silent space to focus, noise-canceling headphones may be able to help you zone in.
Structure your days and nights
For those who lack structure, it’s time to take time management more seriously. At the beginning of each day, create a list of must-complete tasks that you can refer to throughout. When you start checking off boxes, you’ll feel a satisfying sense of momentum that you won’t want to break.
This strategy isn’t just for work tasks or administrative needs, either. You can create task lists for your diet, exercise regimens, and even self-care like skincare, stretching, and journaling. When you can put your entire life in a concise and easy-to-follow list, everything becomes easier, and you’ll be less tempted by distraction.
Set clear, attainable goals
When was the last time you wrote down your goals on a weekly, monthly, and yearly level? It’s a valuable exercise to determine your priorities, and it can help you regain focus if you’re feeling foggy or demotivated. For example, you may want to send a certain number of applications for a new job in a week or hit the gym four times to get to your desired weight.
Goals should be in the sweet spot between aggressive and attainable, and you may fall short a few times before finding this groove. Shortcomings are acceptable, but giving up is not in your best interest, so always revise and refresh your goals to keep the momentum up every day.
Put limits on tech and apps
Tech is a major distraction of our age, from phone calls to notifications on our desktops and new entertainment products being released online all the time. While you likely need these technologies to work and stay connected with others, remember that they are meant to be used as tools.
Take an hour to go into your system settings on all your devices and determine which notifications you need versus which ones are unnecessary sources of stimuli. You’ll be able to turn off notifications from social media apps, news sites, and sports updates, leaving only the essentials.
Sharpen your sleep hygiene
Sleep is the engine of productivity and recovery, both for the body and mind. If you’re not getting the sleep you need each night, staying focused can become nearly unattainable. Make your sleep a priority by turning your attention to your sleep hygiene.
Everyone has different challenges with sleep, so identify your own and commit to fixing them one at a time. For example, you may find it beneficial to take a warm bath before bed, turn off your computer, or take a CBD sleep tincture as part of your evening routine. As you incrementally work to improve your overall sleep protocol, you’ll find it easier to concentrate during the day.
Master nutrition and hydration
Diet and nutrition can’t be underestimated in relation to focus and concentration. By focusing on clean calories and limiting sugar spikes, you’ll find that you have more sustained, even energy throughout the day. That also means taking control of your caffeine intake and utilizing supplements that provide focus through other means like vitamins and phytochemical compounds.
Finally, hydration may be the missing link in your focus, as many of us are chronically dehydrated. In addition to looking and feeling better, hydration and nutrition can be a game changer for focus.
Use proven tools to your advantage
The Pomodoro technique is a widely regarded method of staying concentrated and productive. With this in mind, tools like a Pomodoro timer or a focus app on your computer can be valuable in your efforts to reduce distractions and stay focused.
Even a simple “do not disturb” sign on your door can make a difference. Self-control is the X-factor, but it’s important to keep in mind that there are a variety of tools that just might be the key to helping you stay on track.
What supplements and products can help support overall focus?
If you’re already on track with making the most of your lifestyle habits and time management, it might be time to look at some natural supplements to support your concentration from all angles. Here are just a few options that may help maintain your productivity.
Adaptogenic mushrooms
Mushrooms have been used for centuries for their therapeutic benefits, but we now know that some can increase cognition and concentration. Using a functional mushroom supplement can give you a range of different mushroom compounds in one, providing you with an energetic edge to help you stay focused all day long.
B vitamins and trace minerals
B vitamins and minerals have been shown to increase energy metabolism and support the production of key neurotransmitters like serotonin and dopamine. Because these molecules are so closely linked to mood and motivation, using these supplements may help you feel more fulfilled doing less exciting tasks and following through on your daily grind.
Neuro-CBD formulations
Using CBD for focus is a great way to help support your overall productivity.
Supplements like our new Full Spectrum Neuro Gummies give you the power of hemp with a powerful blend of real plant terpenes for focus. Use them as part of your morning routine to lock in on your daily tasks and stay calm while doing so. With CBD and CBG, you get a balanced cannabinoid profile that also keeps you clearheaded and tension-free — the perfect formula for productivity.*
The bottom line
We might not have control over social media algorithms or streaming services, but we do have the ability to make our minds sharper, stronger, and tougher against distractions. Use all these tools and concepts to your advantage to regenerate your attention span so you can do what you want in life, on your terms.
Focus isn’t something you’ll restore overnight — it may take weeks or months for you to have truly sustained concentration. However, like all aspects of health and wellness, consistency and strategy pay off.
Sources:
The potential effect of technology and distractions on undergraduate students’ concentration | NIH
How Concentration Shields Against Distraction | NIH
Bringing Your Concentration into Better Focus | Holland Hospital
The Impact of Cannabidiol on Human Brain Function: A Systematic Review | NIH