by Simone, MSc Coaching Psychology

4 min read

Fun fact: the average human attention span is now a blink-and-you’ll-miss-it 3 seconds. Meanwhile, goldfish—those little swimmers whose big thrill is circling a castle—can focus for a solid 9 seconds. That’s right, folks: we’ve been outdone by a pet that doesn’t even know it’s a pet. Ouch.

Why this is a big deal?

Sure, losing focus might seem harmless, but here’s the kicker: it’s messing with our ability to perform at our best. Scientists have found that task switching—fancy talk for jumping between things like emails, texts, and thinking about dinner—burns through mental energy faster than trying to juggle while walking. Worse, every time you switch, it can take 23 minutes to get back into what you were doing before you switched task. That’s a lot of wasted time when all you wanted was to “quickly check Instagram.”

The real problem? Modern life is a distraction buffet, and we’re stuffing our brains silly. Emails ding, phones buzz, and somehow we’re expected to juggle it all while remembering to drink water. There is a reason why 'brain rot' is named Oxford word of the the year in 2024.  But here’s the thing: multitasking doesn’t work. Research proves that trying to do it all not only makes us slower and sloppier, but it also fries our focus for the long haul.

Why are we so easily distracted?

Blame evolution. Back in caveman days, noticing every little thing—a rustling bush, a sudden sound—could save your life (hello, hungry predators). Fast forward to today, and we’re still wired to respond to every new stimulus. The difference? Now, instead of dodging tigers, we’re reacting to group chats and TikToks. Every time you check your phone, your brain gets a hit of dopamine (aka the “yay, I did something” chemical), and just like that, you’re hooked.

Unfortunately, all this dopamine isn’t doing us any favors. Instead, it’s training our brains to jump from one shiny thing to the next, leaving us scattered and stressed. Goldfish, meanwhile, are probably practicing mindfulness in their fishbowls, staring at us disapprovingly.

How to out-focus a goldfish

Ready to reclaim your brainpower? Good news: you don’t need to ditch technology or move to a cabin in the woods. Here are three playful but proven hacks to get your focus back:

• Become a time ninja (use the Pomodoro Technique)
  Work for 25 minutes, then take a 5-minute break. It’s like sprinting for your brain: short, sharp bursts of effort followed by a quick breather. Research shows it works wonders for staying productive—and it feels amazing to actually finish something.

• Mute the madness (turn off notifications)
  The ding of your phone is like a siren call for your brain, and research has shown that even hearing it can derail your focus. Silence your notifications and feel the sweet freedom of uninterrupted thought. Bonus: you’ll also look mysterious and busy.

• Channel your inner monk (be mindful for 5 minutes)
  No chanting required—just sit still and focus on your breath. Research says breathing exercises can boost attention and calm your over-caffeinated brain. Think of it as a spa day for your neurons.

Why it’s worth it

Our goldfish-level attention spans aren’t just funny—they’re keeping us from doing our best work, being present with loved ones, and feeling truly satisfied. The good news? Fixing it doesn’t require magic, just a bit of intentionality. So, turn off those pings, set a timer, and get ready to out-focus even the fanciest fish in the bowl. Your brain—and your to-do list—will thank you.