An Overstimulating World
In the current state of our world, it's a challenge to avoid getting wrapped into cycles of overconsumption of media. Whether via a streaming service like Netflix, a social media platform like Instagram or mindlessly scrolling TikTok, breaking away from screen time is difficult. It's easy to remark on how addicted various generations are to certain media or devices—the commonality that should not be ignored is that every app and device is built to keep people consuming content for extended periods.
Not only does consuming too much media make us feel overstimulated and scrambled, but this oversaturation of media can negatively affect our mental health. Before the invention of smartphones, or even laptops, humans could be more present with the task at hand. When we engage in something pleasurable—like scrolling TikTok—our dopamine thresholds become higher, requiring more consumption of that thing to feel the feel-good hormone. Maybe this has made you feel the urge to scroll at your work desk. Or perhaps you can’t watch a movie without also looking at your phone. However, this manifests in your life—feeling unable to be present and boredom with everything not on your device is an unfortunate byproduct of a very overstimulating digital world.
TikTok’s Role in Lowering Attention Spans
TikTok—other than its fun dances and audios—is best known for its 15 to 30-second short-form videos. If you have been on TikTok for a while or since the height of the pandemic like the rest of us, you’ve probably noticed drastic impacts on your focus. The issue has gotten to the point where a whopping 50 percent of users find it “stressful” to focus on longer-form videos, according to social media psychology.
Just imagine TikTok on a large, long-lasting scale. As previously mentioned, dopamine thresholds become higher, so it becomes harder to concentrate on longer pieces of content and it sets people up to need to be in a constant state of overstimulation. This is not to say TikTok is the only perpetrator in the mass overwhelm of the digital age, but it is one app that is considerably more addicting and overwhelming to the brain than other apps.
Limit Screen Time, Free Your Schedule
The first step in reclaiming your time and focus is to set limits on apps you use the most (other than practical ones like Messengers) and limit your overall screen time. Start by looking at your phone’s recording of how much screen time usage you are currently at and try to reduce by a feasible number, like 30 minutes per day.
Take breaks in between extended periods of computer usage or several Zoom meetings. The goal is to recenter your presence everywhere that does not involve a screen. If you can lower your screen time to, for example, one hour a day, just imagine how much time that will free up for you to spend with friends and family or focus on hobbies you enjoy. You’ll quickly notice how much time you were sacrificing via mindlessly scrolling on your phone or spending too much time at the computer.
Rebuild Your Attention Span
Rebuilding your attention span is the second piece of this and perhaps the more challenging feat. If your previous screen time was above eight hours or you usually consume considerable amounts of short-form content like TikTok, Instagram reels or Youtube Shorts, this may take some time, or if you prefer cold turkey—a lot of willpower.
The first step would be limiting the main distraction—your devices. We recommend the Forest app, which gives you a virtual tree to grow by setting focused timers where you can't use your phone while it grows—if you leave the app while it grows, it dies, and you have to start over. The goal is to grow an entire forest.
Other methods of rebuilding attention span could be reading ten pages of a book daily and gradually working up to 20 or 50 pages. Pacing yourself in increments of increasing your engagement with the activities you want and slowly decreasing what you don't want is a sustainable method of fixing your focus.
Remain Vigilant in Your Media Consumption
If you have gotten to a point where you have lowered your screen time to what is feasible for you and you feel much more present in your life again, the next step is to remain vigilant. It is easy to fall back into overuse of social media or other apps in a state of boredom. The solution: make a list of alternatives you can enjoy when you get the urge to scroll, whether going for a walk, cooking something in the kitchen or beginning an art project—the possibilities are endless!
