According to the data, unfortunately, it is very likely that technology is negatively impacting our ability to focus. Several studies have been conducted on this topic, and the results don’t bode well for the chronically online. The “Brain Drain” study (Ward et. Al., 2017) found that the mere presence of a smartphone makes it harder to use one’s full cognitive capacity, even without checking the phone. Another study called The hidden cost of a smartphone: The effects of smartphone notifications on cognitive control from a behavioral and electrophysiological perspective (Upshaw et. Al., 2022) found that phone notification sounds slowed reaction times and disrupted attention during tasks and that People with higher levels of smartphone addiction showed even greater difficulty maintaining focus. One study looked specifically at short-form video consumption and found that “an increased tendency toward mobile phone short video addiction could negatively impact self-control and diminish executive control within the realm of attentional functions” (Yan et. Al., 2024). Yikes.
So what do we do about this? Luckily, attention spans can be improved. One major strategy to do this is mindfulness. Norris et. al. (2018) found that even a 10-minute meditation session improved attentional resource allocation in beginners. Meaning that you don’t need to be an expert at mindfulness, but sitting and meditating just for a little bit can improve your attention span. In fact, many studies show the benefits that mindfulness has on attention spans. One such study, Mindfulness Interventions Improve Momentary and Trait Attentional Control (Chin et. Al., 2021) did a randomized controlled trial examining how mindfulness training affects attention and the results showed that mindfulness training increased momentary attentional control, which in turn improved overall attentional ability. Some examples of mindfulness activities you could try include meditation, focusing on the senses, breathing exercises, and yoga or stretching.
So, yes, smartphones are probably hurting our attention spans, which could cause harm at work, in relationships, and during tasks such as driving. But, we have the ability to gain our attention spans back through mindfulness practices. Intentional technology use, meaning knowing your goal when you log on and logging off when that goal is reached and being aware of the time you spend, is another strategy that can improve your relationship with technology. Try out some mindfulness and intentional technology usage this week and let us know how it goes! Remember, you’re in control of the technology, not the other way around.
References:
Chin, B., Lindsay, E. K., Greco, C. M., Brown, K. W., Smyth, J. M., Wright, A. G., & Creswell, J. D. (2021). Mindfulness interventions improve momentary and trait measures of attentional control: Evidence from a randomized controlled trial. Journal of Experimental Psychology: General, 150(4), 686-699. https://doi.org/10.1037/xge0000969
Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Corrigendum: Brief mindfulness meditation improves attention in novices: Evidence from ERPs and moderation by neuroticism. Frontiers in Human Neuroscience, 12. https://doi.org/10.3389/fnhum.2018.00342
Upshaw, J. D., Stevens, C. E., Ganis, G., & Zabelina, D. L. (2022). The hidden cost of a smartphone: The effects of smartphone notifications on cognitive control from a behavioral and electrophysiological perspective. PLOS ONE, 17(11), e0277220. https://doi.org/10.1371/journal.pone.0277220
Ward, A. F., Duke, K., Gneezy, A., & Bos, M. W. (2017). Brain drain: The Mere presence of one’s own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140-154. https://doi.org/10.1086/691462
Yan, T., Su, C., Xue, W., Hu, Y., & Zhou, H. (2024). Mobile phone short video use negatively impacts attention functions: An EEG study. Frontiers in Human Neuroscience, 18. https://doi.org/10.3389/fnhum.2024.1383913
