This episode reviews 'Attention Span' by Gloria Mark, a book that offers insights into how constant distractions affect our focus. The host, Niamh, shares her favourite takeaways and practical tips to help you regain control of your attention and energy at work.
00:00 Introduction to Attention Span
00:55 Why This Book Matters
01:56 Understanding Cognitive Load
03:46 Cultivating Meta Awareness
04:52 Using Hooks to Avoid Distractions
06:00 Personal Insights
Our attention spans are stretched thin and fragmented by the constant demands and distractions of modern technology and life. Gloria Mark's book, 'Attention Span,' explains how our cognitive load, or "brain energy," is limited and is used up by constantly switching tasks. The book introduces the concept of an internal whiteboard where we write down a task, then erase and rewrite for the next one, which can be exhausting. Niamh, the podcast host, found this idea particularly relatable, as she recognised this constant "writing and erasing" as a source of her own daily exhaustion.
To combat this, the book provides practical, research-based strategies. One such strategy is batching similar tasks together to reduce the cognitive load from frequent switching. If batching isn't possible, it's recommended to take regular breaks to give your mind a rest. Another key idea is cultivating "meta-awareness"—a simple habit of pausing between tasks to ask yourself if you're working on what you intended to. This helps you notice distractions and gently guide your attention back to the task at hand. The book also suggests using "hooks," which are cues or reminders to pull you out of distractions. Niamh uses this approach to take guilt-free breaks, like scrolling through social media before a fixed appointment. The book’s core message is that while our attention is under pressure, we can regain agency over it by developing new habits.
Batch similar tasks together to reduce the mental toll of switching between them.
Practice "meta-awareness" by pausing to check if you're focused on your intended task.
Use "hooks" or cues to pull yourself out of distracting behaviours.
Understand that our limited cognitive resources are easily depleted by constant task-switching.
Know that you can regain control of your attention by practicing new habits.
Practice Meta-Awareness: Develop the simple but powerful habit of pausing and asking yourself if you are working on your intended task. This helps you identify and counter distractions.
Use Hooks to Regain Focus: Create small reminders or cues to pull yourself out of a distraction, which can help you take breaks without feeling guilty.
Acknowledge Your Limited Cognitive Load: Understand that your brain has a finite amount of energy each day and that frequent task-switching exhausts this resource.
Don’t Be Too Hard on Yourself: The book helps you realise that while you have agency over your attention, the wider environment also plays a role, so it's not all your fault when you get distracted.
View the book mentioned in this episode.
Attention Span: Finding Focus for a Fulfilling Life by Gloria Mark
Welcome to The Better Workday Podcast with your host, Niamh Moynihan. Niamh is the founder of Better Workday. She will challenge you to think differently about how you manage your time, energy, attention and relationships at work to be successful while supporting your well-being.
In each episode Niamh shares new insights and practical ideas to help you create a better workday.
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