Hallowell and Ratey, who write about ADHD, suggested a new entity for the current world: VAST, the variable attention stimulus trait. It is like ADHD but it is culturally induced and not presumed to be due to an innate deficiency in executive function.

"Beyond the sources of biologically based ADHD, there are a lot of people who act as if they have ADHD but on close inspection turn out not to have the diagnosable condition. These are the people who have ADHD-like symptoms caused by the conditions of modern life. Their “ADHD” is a response to the massive increase in stimuli that now bombard our brains and our world....

"Modern life has trained our brains to go faster and faster, to do more and more, to receive and transmit 24/7, and to require constant stimulation—be it from movies, TV, conversation, even news, as well as the minute-to-minute living of our lives. Most of us can go no more than a few seconds without looking for a screen."

It is likely to me that different people have different breaking points, and so one person may recognize the introduction of the smartphone or debut of TikTok as the point where they lost the ability to focus, and another may date it to the rise of LLMs.

Hallowell, E. M., & Ratey, J. J. (2021). ADHD 2.0: New science and essential strategies for thriving with distraction—from childhood through adulthood.

People often question me how I manage to focus for more than a few minutes and I'm always confused because back in the day I was constantly informed I didn't have any focus and needed to be treated (adhd).

I'm not convinced attention spans themselves have changed; I think it has more to do with the fact that people's brains aren't defaulting to daydreaming anymore when bored.

I think it's still an issue with people being addicted to phones because I'm sure the lack of daydreaming -- which studies have proven as beneficial and arguibly even a form of microsleep -- is likely causing a lot of the fatigue and inattention people feel; as in their brains are literally being deprived of a natural thing and so are exhausted because of it.

(as an aside: whew what a run-on sentence i have no intention of fixing)

My personal supposition with 0 proof is that the "gen-z stare" is the end-stage of this phenomenon where after being deprived of daydreaming for so long they are essentially "sleeping while standing up" as it were.

I think it's just information overload. There's so much information everywhere now clamoring at you for attention. Our brains aren't made for processing this much information. Going on a media diet helps. Going completely offline helps even more.

Something I do when I struggle to focus is to add different stripped down user accounts to my computer.

I wanted to dabble in rust so I added a user called ~rs that literally only has access to two application hotkeys (via niri). super+enter opens a terminal, F1 opens the offline rust documentation. Yeah I can just log out and scroll HN, but there's a enough friction to that, that it doesn't really happen very often.

It's really not that hard but people are addicted and don't want to admit it.

Buy an Amazfit 6 watch, has alarms, clock, health stats, memos, weather, maps, and GPS workout.

Turn off nearly all phone notifications. Do not allow any phone to AmaZfit notifications. Don't have your phone physically attached to you.

You need your phone with you? Backpack. Never in pockets.

All sudden it is incredibly easy to focus.

Rather ironic: I was in the process of moving all Android apps to a second user to be able to stop all apps (and just not DnD, because I'll know I may have some messages waiting for me after disabling DnD) when I got distracted by HN (just one tiny minute).

Another thing I'm testing is having VPN OFF with its kill-switch ON.

In terms of solutions on an individual-level: after a lot of trial and error I feel like what works for me is an absolutist cold-turkey-approach. I've pretty much banned all consumptive screen-time except some things like Hacker News, LinkedIn, YouTube (only existing subscriptions, no recommendations or shorts etc). Things I know I won't spend more than 15-20 minutes on and are not highly stimulating and made to high-jack your brain. Initially, I used to allow myself some leeway as in screen-time i.e. should be less than X duration, but it never worked.

The withdrawal-symptoms of going cold-turkey are intense but you get over them eventually and then once you've powered through a few weeks, and you try and go back and look at any type of "content" you see how much trash it all is. Even the "good ones" or things you tell yourself is "educational". Another important note is to have some replacements in place so that when you start seeing that new void of so much time on your hands, you don't feel empty/hollow but as a reminder to yourself that you had so many cool things to do.

Living in Seattle saved me. In the winter months I started waking up and sitting in front of a SAD light for half an hour. I almost immediately got bored so I started reading long-form books (with the occasional short story) in front of the light for an hour each morning.

I gave up on facebook in 2010 and twitter in 2020ish. I never developed the habit for other social media. I turn off slack and email for the first 45 minutes of each hour. If the server is on fire, call me. That's why I have a phone. Oh, and I have an old-school non-smart phone for phone calls and it often lives in a different room from where I work. I run a TOTP authenticator on a tablet that's not configured to receive any messages.

HN and an occasional YouTube video are my only online distractions. In my advanced age I've lost the desire to tell everyone how wrong they are, which seems to be the national sport of online comments sections. (Though, HN, you're much better than most places.) I've been getting into GMRS lately and it's hard to turn off the radio during work days, but I have been able to do it. Maybe I should write a similar article saying "the net doesn't distract me, but dang if I can't go 10 minutes without thinking about people I know via GMRS."

The author of this piece makes an observation about bullshit vs. attention that is probably worth looking into. My last several jobs have included less bullshit, but a lot more documentation. Which is to say, the docs I write seem to have actual applicability to a real business problem and it's solution. There's little busy work that only serves to prove that a remote VP has more people working for him.

I think what I'm trying to say is a) it is possible to strengthen your attention gland. I'm happy to see the author at least trying. And... b) maybe there's a correlation between perceived bullshit and ability to focus. This needs more research.

LLM: Attention is all you need. Human: Attention is all we have.

We should be careful where we spend our limited attention on.

It seems to me that lots of people consider the ability to focus as some kind of innate ability which we are all born with, it's not. It's a learned skill which requires practice. Stop practising and it atrophies.

We all understand this for physical exercise, I think we need to understand the same principles apply to skills.

It seems that so many minor parts of the day don't work as expected and my attention is destroyed by a thousand annoyances. My watch only unlocks my computer 1/3 of the time. My car only recognizes my phone 1/2 of the time. 3/4 of the time I go to press/click on a song I want to hear, the data in the UI updates between the time I start to move to the song and I press/click and I end up hearing something I don't want. Annoying feature that I've disabled n times was re-enabled, and I have to disabled it again. Fighting autocorrect on my phone. I was signed out a service unexpectedly and have to re-authenticate. Programs X, Y, and Z are unresponsive. My VM says my network connection is unstable. My new car beeps because it thinks I'm distracted and then I get more annoyed and distracted.

A lot of people here are focusing on ADHD, but I think the author is commenting on a different phenomenon, because they were able to concentrate before and now it's just much harder. I feel it and many people I talk to feel it as well.

It's difficult for me to separate whether this is a result of other changes in my life over time or simply a reflex of ageing in general, though I do think it's a wider societal shift. In the same way that older people find it difficult to watch newer movies (and vice-versa), there is a certain pace associated with culture as well. We have, on average, shifted from books to TikTok in the span of a generation.

I regained my focus after many years and it had nothing to do with distractions for me, distractions were only a way of fighting stress that constantly appeared. The stress was the underlying issue. I worked on that in therapy (breaking away from my parents) and I can now work on what I want for hours at a time. It's because now I feel I can become my own person and do what I want while not being chained to the past anymore.

Sounds like the answer may be simpler than it seems. You could just be tired. You said you’ve been balancing a lot for years and years. Take some time to just focus on yourself.

Meditate, go on walks, wake up earlier, always have breakfast, and for the love of all that is good, get enough sleep.

One of the best ways I have found not to get distracted while in a task, with other more interesting or something that you do not want to forget, is NOT to use your device to do it or even add to your TODO, or note it down but to use an actual notebook (may be a small memo note) to quickly write out and continue with your current task/more.

When you are done, visit and parse your sidenotes.

Of course, the are the usual No Notifications, timers, etc.

Long walks with no phone help me come back with a lot of focus and less stress.

Literally turn off your internet, within 30 seconds you will understand why you cannot focus and that you developed a severe psychological addiction

Yes, I feel like my brain is fried by dopamine dispensers, it's very bad and I have no clue how to get control back. At least I have some healthy routines in my days but it really does feel like being addicted to a hard drug.

I have almost the exact opposite problem.

My focus is as strong as ever, maybe stronger, but as time goes on I notice that it is harder and harder for me to gracefully respond to interruptions.

It's pretty damaging to my relationships. Everyone expects you to drop everything and give people attention and empathy and be the perfect active listener. But I need a cooldown or a change of scenery to leave a task behind.

Here's something that worked for me: put your phone in your pocket and go on a design walk. While walking, design the next step in whatever you're working on. Design walks work great with more than one person, too.

Aristotle was on to something when he adopted a peripatetic approach to thinking.

Unsolicited endorsement, but I bought a “Brick” device recently, and I can’t recommend it enough for cutting back on social media. Infinite scroll really destroys your ability to concentrate.

My wireless router runs OpenWRT, one day after a particularly embarrassing YouTube binge, I turned on the adblock plugin on my router and configured it to block YouTube as an ad.

It’s turned out to be the best thing I’ve done for myself in a long, long time.

Strangely I think it's why I like roadtrips so much. Sitting doing absolutely nothing for even 15 minutes is difficult for me, but I can drive for hours doing nothing but watching the world go by, even without music or podcasts on, and it's fine. And that feels good.

Consider turning off the internet before you go to bed and not turning it on for at least 1 hour after you wake up. I think I got this idea from Craig Mod (who I believe does no internet until after lunch). I've been doing this for a few months. The initial hour is really good (very easy to e.g. read or work calmly on some software projects without distraction) but I also find it puts me in the right mindset for the rest of the day.

Advice that works: - Watch the Robert Sapolsky human behavior lectures.

- Learn about basic neuropsychology, to at least have a working understand of the triad Default-Mode-Network, Salience-Network, Executive-Network.

- Watch your ambient CO2, also at night.

- Sleep so that you always wake up with no alarm.

The author doesn’t mention it, so it seems appropriate to suggest asking a doctor for attention deficit disorder screening. The cultural forces in play encouraging us to flit and switch constantly are a perfect distraction from the possibility one’s own brain is complicit.

Not relatable. "Internet is not real, and strangers' opinions don't mean anything" is an ethos that I have been religiously following for as long as I can remember.

Also, I do a lot of things offline. Read physical books, run after work, and tend to stay out of the internet mob altogether. Oh, having no Instagram or Twitter helps a lot.

The faster you realize that we have a limited time on this planet the more ruthless you become with your time. My time is expensive and my employer buys it at a premium. So I am extremely judicious about what I am reading, watching and who I am interacting with.

Building the muscle takes time but it's not that hard afterwards.

As much as I love and embrace LLMs, they are clearly eliminating all flow state that was previously inevitable when coding something

Regarding the urge to “check what’s out there”, one simple rule I follow is: spend around an hour in the morning catching up with HN, a few reddits, a couple newsletters, and Bluesky. I completely avoid Twitter/X and LinkedIn, trusting that anything significant enough bubbles up to those other places.

Most important — do NOT check any of those the rest of the day.

This week I've got all the feeds: slack, email, ticketing system, dev story board, prod system health, prod user activity, prod job queues -- all coming to one dashboard. They are distilled by a local LLM, when I get bursts it offloads to Google's low cost Flash lite so I only read the essential text, no threads, no scrolling and scanning to get to the content.

It's freaking amazing, I know everything going on. I can look at it every half hour and be caught up in three minutes. I double click about one in ten messages to reply and it takes me right to the source app to reply.

This sounds a little bit like ADHD, but the common advice of getting medication isn't always applicable. Yes, it is definitely worth finding out if you have ADHD and diagnosing it, because if you do, it will help you understand yourself much better and might prevent problems further down the road like anxiety and depression. But medication isn't always the answer. ADHD might be entirely manageable for some people if their work is interesting enough.

Some things to try:

- noise cancelling headphones with white noise background (Iceland White or Naturespace apps provide really good quality natural recordings)

- clean desk

- clear split between work and non-work environments

I recently deleted social media from my phone. With nothing left, I found myself compulsively checking HN anytime I had a free moment.

That’s shifted now after a few weeks. I’m no longer filling those moments.

The wins are subtle but nice:

- when I watch a movie, I don’t feel the need to start scrolling

- I’m reading at night again. This is far more relaxing and gets me to bed at 9 - 10

- less doom / gloom

- consumption is more intentional. I consider what I am interested in then find, rather than be sucked down the algorithmic vortex of what’s proven to engage me

I’ve started evaluating what seem like brain “modes”. 1. Constant flow of information with disjointed context (social media, brain fracking, moving in a crowd) triggers hunter-gatherer instinct that is hard to stop. The dopamine seek in a way. Even if you stop your brain seeks it, so unless you really need this mode for work, it helps to postpone or time box these to the end of the day (kind of like some would do with drinking alcohol).

2. How you start your day after sleep creates framing of the brain and you can start iterating on frames and how you drive them depending on your needs. Maybe set a schedule of things to at need done the night before (a continuity thread) maybe boxing the activities to different types at different times. It’s all sciencing the self but the brain is definitely conditioning to things and you have to mind it.

3. ADHD meds from what i’ve read are caffeine on steroids (blocking adenosine receptors, but not really adding to executive function). From personal observation ADHD also feels like a mode one can be put into by wrong brain framing (at least for people not diagnosed).

I’m guess “all you need is attention” is a good reflection of ourselves as well AI.

I’m off anything with an algorithmic feed. My brain can’t handle these. I turn off shorts and YouTube auto play using iOS safari extensions. I block the linked in feed. I read a handful of blogs via rss. The most regular feed I check is HN a few times a day. I’m reading books again for the first time in a decade or so.

It feels good and certainly not worse than before.

Pretty much the reason why I reset my X password, sent that to a friend then used HN for my tech news fix instead.

On HN eventually there isn't much interesting stuff on the front page, on X it pulls you in with great effectiveness

one day maybe in 30 years - research is gonna come out - on how much a hit on productivity Slack/teams was.

based on my estimate it might be 60%. that's 60% of white collar gdp gone.

I have noticed, the more teams use slack/teams - the teams are usually bigger more than necessary. there's more meetings & less work gets done. more 'quick chats' vs teams who are email first (async) - no immediate response required.

> So how can I regain my ability to focus?

Getting diagnosed with ADHD and taking meds did the trick for me.

Not sure how relevant this is, since inability to focus was always an issue for me.

In my case, I'm "on the spectrum," so focus isn't a problem. In fact, too much focus can be a problem.

One of the things that happens to me, is I get "in the zone," usually, when coding. Sometimes, an hour can pass, and I barely notice.

But I am also aware that this is not the way most people are.

Something I really grew to hate over my time at various software firms were complex and flaky stacks with big test loops, and it's exactly this kind of reason why. Ideally, I have a problem, I want to put my head in the problem space and stay focused there until it's done. Every time a test suite takes five minutes to run, or I have to look up some obscure docs in my web browser, or I have to go somewhere else to rebuild a failing service, is an off-ramp to that flow state, and that's where I lose a whole hour to procrastination.

Claude Code has made my computer as - or even more - addicting as social media.

I created this for me https://rainbreak.franzai.com/ to force myself into a break. Into breaking out of the agent loop.

  7 minutes for short, 21 for a long break.

I'm using an app called Focusmate (no affiliation) on a daily basis - scheduling 5-6 hour sessions per day.

You talk to a stranger for a few seconds, say what you're working on, and after 50 minutes you say goodbye. They stay on the video throughout the session, but muted.

It helps me focus because I always think "it's only 50 minutes".

Also, I recently deleted Instagram and it made a huge impact.

This is a real problem, a long time in the making. Over fifty years ago advertising started to affect the way people thought: I argue that they trained people to not be content with a classic simple life. Fast forward to the best tech focused on messing with people's attention. I like Center for Humane Technology for discussions of tech that is designed to help people, not control them.

I feel quite the same (struggle basically) as the OP.

My “stack” is self-control for blocking social and Gmail access.

And now I built QuiteCode to focus on deep coding and learning on a more mindful way.

https://gethopp.github.io/quite-code/

It seems like I have challenges with both extremes, I can get pulled into my work and not look up again for 10 hours. But with virtually everything else, I have no energy to see it through. It is rare for me to watch a movie from start to finish. I used to be able to shut off my brain.

dopamine fracking.

https://igerman.cc/blog/dopamine-fracking/

https://news.ycombinator.com/item?id=48440792

My 10 cents lately, pink noise. Blocks out a lot of distraction and helps focus.

And yet people are still happily driving 10 LLM sessions concurrently.

YouTube is really the thing that got me - the thing is it's not bad content, I don't watch slop, I watch quality stuff from interested, passionate individual creators and I could listen to them talk about their interests all day.

It doesn't wreck my day or make me feel anxious or anything, no doom scrolling involved, but it sure can turn into a huge time sink very fast.

As it happens I'm currently working on an app to help with this problem, effectively a soft habit tracker designed for daily reflection and mindful progression. It touches on some of the themes in this HN thread - helping create quiet space, time away from stimulation.

It's an early stage, fully functional but I'm looking for beta users. If you're interested in helping out or simply trying the app, please complete the form on https://coghance.com !

I listened to the dose effect [1] and that has really helped me get my attention back.

I’ve deleted TikTok and now get blocks of focused work done and I haven’t been this effective or happy in years.

I genuinely believe the next generation will be defined by people who can and who cannot focus their attention and get stuff done.

[1] https://open.spotify.com/show/2YCIVADHhUbpTtuCIvV7dG?si=lOiV...

I can focus at home. I have a terrible time focusing in the open office floor plan at work. I have to wear noise-canceling headphones just to cut down on some of the noise. Even then, people are constantly stopping by to chit-chat or make small talk. I hate it.

This feels so familiar. Since more than a year or so Im witnessing more and more content being produced. One year ago or so it was enough to visit HN main page once a day and be up to day. These day, it needs a visit every few hours, the main page changes constantly. Not only that but also the amount of content received via newsletters.

Worst is with LLMs and coding agents, I give it a task to work on then go browsing the web, the LLM finishes in 2 minutes but I come back after 10…

At the end of the day, my mind feels super tired even though its the LLM that did the heavy lifting. I also barely remember what I was browsing 15 minutes ago. At this point I can honestly say - Im in trouble.

I agree with this article, but I found the easiest ways to work on my focus are the following:

- Don't use social media. It's all garbage and counterproductive for your attention. Once you stop using it, you start to forget it exists.

- Always carry a Kindle, and when you're bored, read instead of reaching for other apps or games.

- Try to read 15 minutes before work, 30 minutes during lunch, and 15 minutes after work. That's an hour of reading a day — enough to get through a lot of books and papers.

- If you use an elliptical, read while on it. It takes practice, but it can be done.

You will see the biggest gains by saying bye to social media.

"It feels like my brain finds a way to do something else and avoid painful situations like boredom or hard work."

You just described ADHD.

I'm in the same boat as OP.

I've learned to realize how many times it's boredom or stress triggering the distraction.

I see also other people struggle as much or worse than I do.

The standards we set are off: I recently discovered 75 hard, and it's mind-boggling to me that the mental equivalent of "do two separate workouts, 45 minutes each" is "read 10 pages of a non-fiction book."

If it's a physics textbook, sure, that balance makes sense. If it's Atomic Habits (no offense to that book) then 10 pages is just not equivalent.

I got a secure computer room professionally installed.

Perhaps we should learn from the ADHDs on how to resist the dopamine hacks.

Oh wait, I am one and I can't resist it since day 1 on this world.

Check your diet. ADD/ADHD has been linked to histamine intolerance.

idk discipline? try retraining your brain on non-digital activities. Pick a long running non-digital activity and gitrdone.

Dude needs a vacation.