Having trouble focusing? 3 daily habits that are fragmenting your mind

 

Current neuroscience emphasizes that concentration is not a static ability, but a muscle that weakens in the face of multitasking and digital overexposure.

In a world of constant stimulation, maintaining focus has become a heroic task. According to a recent report in The Times , neuroscientist Sabina Brennan warns that habits we consider “normal”—such as checking our phones while working or sleeping at irregular hours—are damaging our working memory and learning capacity.

The 3 enemies of your mental focus

The science is clear: the human brain isn't designed for multitasking, but for single-task focus . These are the factors that are "dim" your cognitive abilities:

1. Multitasking: By jumping from one browser tab to another, or replying to messages while writing an email, you fragment your attention. This prevents memories from consolidating, leading to that feeling of "I forgot what I was going to do."
2. The “cell phone effect” at your desk: You don’t need to use it to be distracted. Simply having your phone in sight activates orienting brain responses that interrupt the flow of deep thought.
3. Infinite scrolling: Watching short videos continuously trains the brain to expect instant gratification, reducing our tolerance for tasks that require sustained effort, such as reading a book or analyzing a report.

How to “rewire” your brain for success

The good news is neuroplasticity : your brain can improve if you challenge it in the right way. Here are the strategies recommended by experts:

• Seek novelty: Plasticity is activated by new experiences. Learning a dance routine, identifying plants in the garden, or practicing strategic sports like padel or squash forces the brain to manage complex cognitive loads.
• The sleep rule: Brennan recommends waking up at the same time every day. Regularity stabilizes circadian rhythms, which are essential for clearing brain toxins and consolidating memories.
• Smart breaks (Pomodoro Technique): Work in 25-minute blocks followed by 5-minute breaks. For highly complex tasks, 90 minutes of focused work followed 

The role of technology: Ally or enemy?

It's not all bad news. Brain training apps like Peak , designed by Cambridge specialists, have shown in studies (published in Frontiers in Behavioral Neuroscience ) that short, regular sessions can activate areas linked to attention. The key is intentional use , not passive consumption.

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