12 Surprising Signs of a Short Attention Span: Can You Go Phone-Free?

Table of Contents

Attention is like a muscle. If you feel the urge to check your phone when it buzzes, that’s not your fault; it’s just a sign of our tech-focused world.

Let’s explore twelve simple tasks to help you stretch your attention span. If two or more of these feel challenging, don’t worry—your focus just needs a bit of training. Here we go!

1. Listen to a Song from Start to Finish

Try not to skip ahead or check the time. If you can’t stay engaged for just three minutes, it might not be about the music; it’s about your attention span.

Quick tip: Put your phone away while you listen. If that feels easy, listen to a whole album on a walk with your phone in your pocket.

2. Read Five Pages Without Checking Notifications

Reading isn’t just about the words—it’s about focus. If you struggle to read five pages without distractions, longer pieces will be even tougher.

Quick tip: Use airplane mode for 12 minutes. When the timer goes off, stop even if you want to keep reading. This routine helps make reading a habit.

3. Cook a Meal Without Scrolling

While preparing a dish, resist the urge to check your phone. This isn’t multitasking; it’s a habit that pulls you away from the task at hand.

Quick tip: Keep your phone out of the kitchen. Play music instead, and save messages for after dinner.

4. Hold a Conversation Without Glancing Away

Looking at your phone during a chat can hurt your relationships. Your partner feels it, even if you don’t reply right away.

Quick tip: Place your phone facedown and out of reach during the conversation. Tell the person, “I’m all yours for 10 minutes.”

5. Sit Through a Meeting Without Checking Your Phone

Does your phone sit on the table like it’s part of the group? Sneaking glances only divides your attention and teaches your brain that boredom is bad.

Quick tip: Use an index card for notes instead of your phone. Write down questions as you go and look them up later. This way, you stay focused.

6. Watch TV Without Second-Screening

If you need your phone while watching a show, it’s not true entertainment. Multi-screening doesn’t let your mind relax; it just makes you feel foggy afterward.

Quick tip: Keep your phone in another room while watching. Out of sight, out of mind.

7. Wait in Line Without Filling the Gap with Your Phone

While waiting, if your hand goes to your pocket, you’ve taught your brain that “idle” moments are intolerable. Use this time to practice focus instead.

Quick tip: During “line time,” pick something to notice around you, like three scents or five colors. This helps ground you in the moment.

8. Work for 25 Minutes Without Phone Distractions

If you can’t focus for just 25 minutes without checking your phone, deep work will always feel out of reach. It’s like physical training.

Quick tip: Use a timer and place your phone in a box across the room. Tell yourself it can wait.

9. Take a 15-Minute Walk Without Earbuds or Phone

If this idea makes you uneasy, that’s a clue! We often fill silence with noise. A walk without distractions helps you reconnect with your thoughts.

Quick tip: Leave with a pen and paper. If an idea pops up, jot it down and keep walking. Silence can be refreshing.

10. End Your Day Without Scrolling

Scrolling before bed stimulates your mind just before you need to wind down. Avoiding screens helps you prepare for a restful night.

Quick tip: Charge your phone outside your bedroom. Read a book or jot down a goal for tomorrow instead.

11. Exercise Without Checking Your Phone

Checking your phone between sets can drag out your workout. Focus on your movements instead of your screen.

Quick tip: Write your workout plan down beforehand. Keep your phone in a locker, if possible.

12. Sit Still for Two Minutes

Practice being still without any distractions—no apps or noises. If the urge to look at your phone arises, it’s just your brain getting reacquainted with boredom.

Quick tip: Try to stare out of a window or just observe your surroundings. When your mind wanders, gently bring it back.

Why This Happens

Smartphones can feel like a slot machine, constantly rewarding you with quick hits of information and connection. Your brain craves this novelty, making it easy to get hooked.

To combat this, focus on creating friction—make it harder to grab your phone. Replace habits with simple, structured tasks.

Over time, this practice can improve your attention span, removing distractions and creating a healthier relationship with technology.