The Attention Economy
We check our phones an average of 144 times per day, not out of necessity, but out of habit. Because today, attention is currency. Every app, every platform, every notification is designed to steal a piece of it.
We exchange our time for what’s positioned to be a service—instagram for free updates on our friends, gmail for free email. But is it worth it? Are we really getting a return on our investment?
With every glance at a screen, we’re training our brains to crave more stimulation—more dopamine hits, more external validation, and more noise. Let’s explore how to break the cycle, reduce digital distractions, improve attention span, and apply behavior science strategies to reclaim our focus.
Why This Matters: Time Is Your Most Precious Commodity
Attention equals time, and time is a depleting resource. We can’t create more hours in the day, we can’t buy more of it, and we each have a finite amount of it.
So, this isn’t just a productivity problem— it’s about taking back ownership of your own mind and life. When you’re constantly pulled in different directions, it’s harder to think clearly, make intentional choices, and create meaningful change. Digital distractions don’t just steal time; they weaken your attention span and make it harder to focus deeply.
Remember Fahrenheit 451’s dystopian society where people were constantly surrounded by screens? The giant, interactive screens kept them distracted, prevented deep thought, discouraged independent thinking, and critical reflection.
It’s worth taking a moment to pause and see the parallel.
The Science of Behavior Change: Why We Can’t Stop
Focus isn’t about willpower— it’s about design. The way we interact with our environment shapes our habits, and being intentional with our space allows real behavior change to begin.
Your Phone's Silent Disruption: The 20% Drop in Cognitive Capacity
Simply seeing your phone, even if you never pick it up, can reduce cognitive capacity by up to 20% according to a study from The University of Chicago. It’s like trying to concentrate with a conversation buzzing in the background; your attention is subtly but persistently pulled away. To create a safe space for focus, keep your phone out of sight.
The Myth of Multitasking: Why Switching Tasks Costs You 40% of Productivity
We often believe we can juggle multiple tasks, but switching between tasks can reduce productivity by up to 40%, according to the American Psychological Association. Each time you shift your attention, it takes an average of 23 minutes to refocus. It’s like reading a book while flipping channels on the TV— neither gets your true attention. A habit-building system that limits multitasking can help you train your focus over time.
Digital Overload and Mental Fatigue: The Long-Term Effects
Constant exposure to digital stimuli leads to mental exhaustion, and the more you engage in digital multitasking, the harder it becomes to focus on a single task— even when distractions aren’t present. A New York Times study found that heavy digital multitaskers struggle with sustained attention and memory recall significantly more than those who limit digital distractions. If you're wondering how to fix your attention span, the answer isn’t just cutting back on screen time— it’s about rebuilding your ability to focus through intentional habits.
Why I Designed The Artifact Approach
After spending 20 years studying behavior science, I realized something: People don’t change their behavior by simply learning a new trick, they change by integrating that knowledge into their lives.
During quarantine, I built The Comeback Box because people needed ways to navigate overwhelming change, but they have the attention or interest in books or personal development programs. And, I get it. When you’re drowning, it's a tough time to learn how to swim.
People needed something simple, quick, approachable, inspiring, and impactful. That’s why I developed The Artifact Approach™️, a behavior science-backed method that combines learning new concepts with intentional reflection, strategic routines, and motivational gifts you live with to make mindset and behavior change real and actionable.
The feedback was astounding and a bit surprising! Yes, people learned new tricks, but more than that, I received rave reviews about how the box empowered them to create a quick, self-care ritual and reclaim a few minutes a day for themselves.
Borrow Some Tricks from Our Boxes: 3 Science-Backed Strategies to Reduce Digital Distractions
To take back control of your mind, start here:
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Create a Focus Ritual: Instead of relying on willpower, you need a habit-building system that signals to your brain it’s time to focus. Choose a dedicated time and place, protect it, and schedule it like a non-negotiable meeting with yourself.
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Incorporate a Trigger: Our brains are wired for cues. Start the ritual with a physical trigger like lighting a candle, making a cup of tea, or using a specific object as an anchor. Gentle reminder: small, intentional actions create big shifts.
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Set Boundaries Without Guilt: In our modern, connected world, we are constantly reachable— to brands selling us something, employers and customers making requests, and friends and family expecting immediate responses. But here’s the thing: you don’t owe anyone your constant attention. Write yourself a permission slip to unplug without apology.
Ready To Reclaim Your Focus?
If you’re ready to improve your attention span and want a system that helps you focus on what truly matters, I created The Vision Box as a guided journey to help you reconnect with yourself and design an empowered, exciting, inspired life. The experience includes:
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A 10-step system to give structure and clarity to your goals.
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Motivational gifts that serve as visual reminders to take action.
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5-minute strategic routines so that you’re both taking care of yourself and taking intentional steps forward.
While this journey is about getting super clear on what you want and how to make it happen, at the end of the day, every box I create is about one thing: building the habit of taking five minutes a day for yourself— your thoughts, your feelings, and your future.
Whether you choose to improve your attention span and reduce digital distractions by creating your own daily ritual, setting healthy boundaries, or using The Vision Box as your guide, gentle reminder to take it one step at a time. It’s all about the journey, friend!
I believe in you,
Leah Simon
Behavior Strategist & Founder, The Box Co
