Or, how we’re turning into goldfish

In 2018, Microsoft did a study that showed the average focus time in the office is 8 seconds. For comparison, they’ve tracked a goldfish’s attention span at 9 seconds.

Obviously, some of that is being distracted by other people– an email or slack notification–but we also get in our own way. Apple confirmed that users on average unlock their phone 80 times a day. (It’s much higher than that since COVID, up to 150x). We’re constantly distracted and looking for something to occupy our brain and field of vision.

But these are just averages.

It’s possible to expand our attention span beyond 8 seconds and not check our phones every 3 minutes. It just takes discipline.

Here’s a place to start. First, we can put our phones out of reach and out of sight when we’re working. Next, let’s practice monotasking. Not opening up a new tab every 2 minutes or jumping to our inbox while a page loads slowly or we get bored. When something pops into your brain that will take you off track, simply write it down on a sheet of paper and tell your brain that you’ll get to it later. Right now, you’re monotasking.

One of the hardest places to monotask is on calls. Our days are filled with virtual calls and it’s so easy to be scrolling or texting just out of view. When I feel my brain wandering or itching to monotask, I try and practice active listening– to take in the converation and maybe even take notes.

But two things are happening while your brain is occupied with something else. First, you’re turning into a goldfish. (Your attention span is shortening). And second, the other person notices. We notice when someone is distracted, multitasking, typing or scrolling on a call.

Multitasking creates emotional distance. So not only are you hurting yourself by limiting your attention span as you respond to that email while on Zoom. But you’re also hurting your relationship with the person on the call.

Monotasking builds attention spans, of course. But one thing you might not have guessed is that it can build trust, as well.

Caveday is a company aimed at improving your relationship to work. We write regular posts on Medium and send out monthly newsletters with productivity tips, life hacks, and recommendations. Sign up for the mailing list here.

Jake Kahana is a cofounder of Caveday. Sign up for his personal emails, called “The Email Refrigerator” here.