In a world where we are constantly bombarded with short-form content, text messages and emails that pull our attention away from the task at hand, it is little wonder attention spans are shrinking.
Research suggests Britons can focus on a task for an average of just 17 minutes and 10 seconds.
Surveys of more than 2,000 adults have also found that the ability to listen attentively to a partner often lasts little more than 19 minutes.
Now, psychologists have created a simple online test that allows people to gauge just how strong – or fragile – their attention span really is, by assessing how often their focus drifts during everyday tasks.
The short quiz, created by the Daily Mail and based on scientifical material, asks users to rate how frequently they struggle with common lapses in concentration – such as losing track of conversations, switching between tasks, being distracted by background noise or reaching for their phone while trying to focus.
Rather than measuring intelligence or memory, the test is designed to capture how well the brain sustains attention in day-to-day life – something neurologists say is increasingly under strain.
But the ability to focus is not fixed, says Dr Faye Begeti, a neurologist at Oxford University Hospitals. It is a learned skill – and one we can train our brains to improve, helping to reclaim focus and protect against cognitive decline.
‘The brain has this remarkable ability to rewire itself, known as neuroplasticity – which means we can gradually rebuild our ability to focus,’ she said.
Britons can focus on a task for an average of just 17 minutes and 10 seconds. Experts, who quizzed more than 2,000 adults, also found the ability to listen to partners often only lasts for just over 19 minutes
‘Your brain controls everything you do – from how you move to who you are – so it’s important to be aware of how well you’re able to focus on different tasks.
‘Even if your brain health is fine and you don’t have dementia, it’s still important to be proactive and look after your brain by building cognitive reserve, which can at the very least delay the onset of dementia.’
Below, Dr Begeti explains how the attention span test works – and outlines three practical steps to strengthen focus and protect brain health.
Step 1: Take stock of your focus – and identify your triggers
While most people can recognise obvious signs of memory loss, such as forgetting recent events or conversations, we tend to be far more complacent about lapses in attention, Dr Begeti says.
But noticing moments of distraction – and deliberately challenging your brain to refocus – can help reduce their impact.
A simple self-audit can reveal how often your mind really wanders during the day and help identify your personal ‘kryptonite’.
Whether it’s doomscrolling while watching TV, switching between browser tabs, or doodling in meetings, these habits can drain mental energy and leave us feeling foggy.
When we multitask, the brain isn’t actually focusing on two things at once, Dr Begeti explains. Instead, it rapidly switches between tasks – making us less productive, more error-prone and mentally exhausted.
Keeping track of when your attention drifts – and what triggers it – can help identify when your focus is strongest, and where you may need to push a little harder to build mental resilience.
Step 2: Reduce distractions and do a brain health audit
There is no shortage of advice on limiting distractions, from app-blocking tools to avoiding phones first thing in the morning. But actually sticking to these strategies can be difficult.
Rather than cutting things out entirely, Dr Begeti suggests focusing on activities that actively challenge the brain and introduce a bit of friction.
‘Don’t always settle for the easiest option,’ she said. ‘Expose yourself to new environments that encourage your brain to make new connections – for example, taking a different route to work that involves more walking.’
This makes it harder to slip into automatic scrolling – such as on the Tube – and introduces just enough effort that attention becomes a conscious choice rather than a reflex.
‘It’s also important to take stock of your overall health and make sure you’re not putting unnecessary strain on your brain,’ she added.
As we age, the brain naturally begins to shrink – a process that can start as early as our 30s – partly due to the loss of white matter, which allows different brain regions to communicate.
This decline can be accelerated by modifiable risk factors such as weight gain, hearing loss, high blood pressure and infections.
Experts say that doomscrolling on social media has had an impact on our attention spans
‘Hearing is a huge factor when it comes to brain health,’ Dr Begeti said. ‘Protecting your hearing is important – but if you notice it worsening, it’s crucial to get it checked.
‘The evidence shows that hearing aids reduce dementia risk, effectively bringing it back to baseline.’
Uncontrolled high blood pressure in midlife has also been consistently linked to vascular dementia, she added – but it is something that can often be treated if caught early.
Step 3: Build cognitive reserve
After a week or two of small but meaningful changes – once attention has begun to improve – the next step is building cognitive reserve.
Attention and memory are limited resources, Dr Begeti says, so the brain needs regular breaks from stimulation alongside meaningful challenges.
Cognitive reserve describes the brain’s resilience to damage and deterioration, and studies show it can significantly delay the onset of Alzheimer’s disease.
‘It’s like a bank account,’ she said. ‘If you’ve built up savings over time, you’re less likely to go into your overdraft.’
People with higher cognitive reserve are significantly less likely to develop symptoms of Alzheimer’s, even if they have underlying disease changes in the brain.
Building it can happen at any age – by embracing novelty and challenge.
‘That might mean travelling to new places or learning a new language,’ Dr Begeti said. ‘But the key is pushing yourself outside your comfort zone and doing things you’re not already good at – because that’s what forces the brain to remodel itself.’
Whether it’s a screen-free meal, a daily crossword or learning Mandarin, these small shifts can strengthen attention, sharpen focus and help protect the brain for later life.
