From gamifying your to-do list to going for a regular morning walk, top tips for improving concentration from psychotherapists, health coaches and other experts

Forty-seven seconds. That was the average length of time an adult could focus on a screen for in 2021, according to research by Gloria Mark, a professor of informatics at the University of California. Twenty years ago, in 2004, that number stood at two-and-a-half minutes.

Our attention spans – how long we’re able to concentrate without being distracted – are shrinking. Our focus – how intensely we can think about things – is suffering too. The causes: technology that’s designed to demand our attention; endless tools for procrastination at our fingertips; rising stress and anxiety disorders; and poor sleep quality. But there are solutions. From quick-fix hacks to major lifestyle changes, we asked experts for their tips on how to think harder for longer.