The Attention Span Crisis: From Minutes to Seconds 注意力持續時間問題。
- Frank Doogan
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- Sep 23
- 6 min read
中文翻譯版在英文文字之後
The Stats
Always good to avoid conjecture and go with the facts, yes? Anyone can have an opinion, but the one that has been tested and measured should be the one we listen to—until it is falsified (if ever).
The attention span crisis isn't just about being easily distracted. We're seeing a fundamental change in human thinking, with major implications for learning, productivity, and mental well-being.
Watch the video summary here: https://youtu.be/hjhU6EJ1Ylo?si=x9HaMlsPeLyqlnG6
The Multitasking Myth
One of the myths that supports poor attention is thinking multitasking is good.
Despite huge evidence to the contrary, 70% of people believe they're effective multitaskers. What are the costs of this belief? Stanford researcher Clifford Nass states: "People who chronically multitask show an enormous range of deficits." (https://www.npr.org/2013/05/10/182861382/the-myth-of-multitasking)
• 40% reduction in productivity when switching between tasks• Increased cortisol and adrenaline leading to chronic stress• Diminished ability to filter irrelevant information• Weakened memory consolidation
What we call "multitasking" is actually rapid task-switching, and each switch carries penalties in efficiency and the strength of our attention span.
The Digital Media Delusion
Another myth is the belief that spending time on digital media is both normal and good.
Dr. Gloria Mark, Chancellor's Professor of Informatics at the University of California, Irvine, states:
"Back in 2004, we found the average attention span on any screen to be two and a half minutes on average. Throughout the years it became shorter. So around 2012 we found it to be 75 seconds... In the last five, six years, we found it to average about 47 seconds, and others have replicated this result within a few seconds."(https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans)
Your Brain on Digital Overload
Neuroscientist Dr. Adam Gazzaley's research shows that constant digital stimulation is altering what we give attention to. It has become much harder to be in control of your choices about what you think about.
"You are allowing yourself to be led by your technology because of these features that harness this bottom-up [automatic attention driven by stimulus], and you are just being led. You're being led through your email, you're being led through your multiple screens that are open, or your multiple tabs, or your phone in your pocket."(https://thisisyourbrain.com/2023/10/drowning-in-distraction-with-dr-adam-gazzaley/)
But wait, there's more! 😊
Prefrontal Cortex Changes: The brain region responsible for executive function (goal-directed behavior and self-control) shows decreased activity in heavy technology users.
Attention Networks: Neural pathways that control sustained attention become weaker with disuse.
Default Mode Network: The brain's "rest state" becomes hyperactive, making it difficult to achieve deep focus.
The Consequences
Deep work becomes impossible when attention fragments. Relationships deteriorate as we struggle to be fully present. Brain imaging studies show that some alterations persist even after extended periods offline.
Your Solutions to Reclaim Attention
Attention is trainable and, similar to a muscle, grows stronger with deliberate practice.
Digital Boundaries That Work
• Phone-free zones during meals, conversations, and sleep• Specific times for checking messages (not constant monitoring)• App time limits• Notification schedules• Consciously choose non-digital downtime like reading novels, playing sport, playing an instrument, doing meditation, or learning a new skill
Single-Tasking Mastery
• Set work and pause/break times• Make your work/study space an aid to thinking—what distractions can you remove?• Make thoughtful decisions about transitions between tasks
Reducing Your Digital Overload
• Turn off notifications and read them all at a scheduled time later• Decide when to be offline and what to do that is not digital• Be clear on what your focus is for your work time• Build reliable daily habits that are good for you
Conclusion
The attention span problem is real, but it's not permanent. With the right combination of personal awareness, strategic choices, and informed technical support, you can rebuild your sustained focus and deep engagement with what matters most.
To get support in your learning and guidance on digital matters, contact us:
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注意力持續時間問題：從幾分鐘到幾秒鐘
統計數據
避免猜測，以事實為依據總是好的，不是嗎？任何人都可以有自己的觀點，但我們應該聽取經過檢驗和衡量的觀點——直到它被證偽（如果有的話）。
注意力持續時間危機不僅是容易分心。我們正在見證人類思維的根本性轉變，這將對學習、生產力和心理健康產生重大影響。
点击此处观看视频摘要
支持注意力不集中的誤解之一是認為多工處理是好的。
儘管有大量證據顯示事實並非如此，但仍有70%的人認為自己是高效率的多工處理者。這種信念的代價是什麼？史丹佛大學研究員克利福德‧納斯指出：「長期進行多工處理的人表現出各種各樣的缺陷。」(https://www.npr.org/2013/05/10/182861382/the-myth-of-multitasking)
• 在不同任務之間切換時，工作效率會降低 40%
• 皮質醇和腎上腺素增多，導致慢性壓力
• 過濾無關資訊的能力下降
• 記憶鞏固能力減弱
我們所謂的「多工處理」其實是快速的任務切換，每次切換都會降低效率並縮短注意力持續時間。
數位媒體妄想
另一個誤解是，人們認為花時間在數位媒體上是正常且有益的。
加州大學歐文分校校長資訊學教授格洛麗亞·馬克博士指出：「早在2004年，我們就發現人們在任何屏幕上的平均注意力持續時間為兩分半鐘。這些年來，這個時間越來越短。大約在2012年，我們發現平均注意力持續時間為75秒……在過去的五六年裡，我們發現平均注意力持續時間約為47，而其他人的研究結果還了幾秒的研究結果。
(https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans)
數位超載下的大腦
神經科學家亞當·加扎利博士的研究表明，持續的數字刺激正在改變我們的注意力。現在，控制自己思考內容的選擇變得越來越困難。
「由於這些功能利用了這種自下而上（刺激驅動的自動注意力）的機制，你正在讓自己被科技所引導，而你只是被引導而已。你被引導著瀏覽電子郵件，被引導著瀏覽你打開的多個屏幕，被引導著瀏覽你的多個標籤頁，或者被引導著你口袋裡的手機。」
(https://thisisyourbrain.com/2023/10/drowning-in-distraction-with-dr-adam-gazzaley/)
等等，還有更多！ 😊
前額葉皮質的變化：重度科技使用者大腦中負責執行功能（目標導向行為和自我控制）的區域活動減少。
注意力網路：控制持續注意力的神經路徑會因停用而變得較弱。
預設模式網路：大腦的「靜止狀態」變得過度活躍，難以實現深度專注。
後果
當注意力分散時，深度工作變得不可能。當我們難以全心投入時，人際關係也會惡化。腦部影像研究表明，即使長時間離線，某些變化仍會持續存在。
重拾注意力的解決方案
注意力是可以訓練的，就像肌肉一樣，透過刻意練習會變得更強。
有效的數字界限
• 用餐、交談和睡眠期間的無手機區域
• 特定時間查看訊息（而非持續監控）
• 應用使用時間限制
• 通知安排
• 有意識地選擇非數位停機時間，例如閱讀小說、運動、演奏樂器、冥想或學習新技能
精通單工處理
• 設定工作和暫停/休息時間
• 讓你的工作/學習空間成為思考的輔助－你可以排除哪些幹擾？
• 深思熟慮地決定任務之間的轉換
減少你的數字超載
• 關閉通知，並在預定時間閱讀所有通知
• 決定何時離線、哪些事情不屬於數位化範疇
• 明確你的工作重點
• 養成可靠的日常習慣，並保持良好的習慣
結論
注意力持續時間問題確實存在，但並非永久性的。透過正確結合個人意識、策略選擇和明智的技術支持，你可以重建對重要事務的持續專注力和深度投入。
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