Have you ever stopped to wonder if all this entertainment, streaming TV and movies, social media, endless scrolling – is actually doing us more harm than good?

Neil Postman’s book ‘Amusing Ourselves to Death‘ posed this question decades ago, warning that an entertainment-driven culture could erode our ability to think deeply, focus, and engage meaningfully.

His book presents the idea that entertainment-focused media (specificall TV) dulled our critical thinking skills, shortened our attention spans, and made us more passive in how we engage with the world.

And today, with the rise of digital media and the distractions it causes, his message feels more relevant than ever!

But there is hope.

There are many ways to tackle this, but in this article I’ll focus on one simple way you can reclaim control!

The Shift to Digital Distraction

In the past, reading was a central part of daily life but with the advent of TV and, later, the internet, there has been a notable decline in reading habits.

Recent studies indicate that only 19% of British adults read daily.

Among younger adults, the numbers are even more striking – only 7% of 18-24 year olds read at least once a day, highlighting a growing generational decline in reading habits.

In stark contrast, the average person in the UK spends over 28 hours a week watching TV and streaming content—equivalent to more than 4 hours a day.

Even among those who read, attention spans have become shorter.

A study by The Reading Agency found that nearly 30% of people struggle to finish what they read or focus on reading for more than a few minutes.

Engaging with books requires sustained concentration and critical thinking, whereas television and digital media promote increasingly shorter attention spans due to their fast-paced and fragmented nature.

The Internet’s Role in Fragmenting Your Attention

Consider the evolution of public engagement in the UK.

In the 19th century, political events such as parliamentary debates often extended over several hours, with participants and observers alike maintaining focus throughout.

This reflects a time when society valued and practiced prolonged concentration.

In his book, ‘The Shallows‘, ‘Nicholas Carr highlights that the internet thrives on chaos.

Platforms like YouTube, TikTok, and Instagram bombard us with infinite scrolling, autoplay videos, and notifications.

This constant barrage of stimuli rewires our brains, making it harder to sustain attention and engage in reflective thinking.

The statistics are telling.

The average UK adult spends over 4 hours a day online, and much of this time is fragmented across various platforms.

Carr emphasises the concept of brain plasticity, explaining that our habits shape our cognitive abilities.

So when we spend hours on our devices, our brains adapt to crave the quick dopamine hits provided by likes, shares, and notifications.

The result?

A diminished capacity for focus, problem-solving, and deep thought.

But there is hope!

Just as our brains adapt to distractions, they can also be retrained for focus.

The key lies in understanding the internet as a “hostile design environment” – a space engineered to exploit our attention, and consciously reclaiming control.

One of the most effective ways to do this?

Reading more books!

It’s a habit that trains your brain to focus deeply and reconnects you with sustained thought processes.

Practical Steps to Reclaim Focus

Reclaiming focus in today’s overstimulated world isn’t easy, but it is possible.

By making intentional changes to how we interact with technology, we can rebuild our ability to concentrate and think deeply.

Here are some practical steps you can take to reclaim your focus:

1. Make Reading a Daily Habit:

Start by setting aside just 15-30 minutes a day to read. Choose books that genuinely interest you or challenge you to think deeply. Over time, gradually increase the amount you read daily.

Turn Off Notifications:

Silence the constant interruptions on your devices. Whether it’s social media alerts or email pings, these notifications fragment your attention and disrupt your flow. Schedule specific times to check your emails and messages instead.

Create Screen-Free Zones and Times:

Dedicate certain areas of your home, like the bedroom or dining room, to being completely screen-free. Similarly, establish screen-free periods, such as during your morning routine or the hour before bedtime.

Engage in Deep Work Activities:

Spend time on activities that require sustained attention. Reading books is one of the best ways to practice this, but you can also focus on hobbies or work projects that demand concentration.

Take Analog Breaks:

Step away from screens entirely by going for a walk, journaling, or even listening to music on an old-school device that isn’t connected to the internet.

These analog moments allow your mind to rest and reset.

Practice Mindfulness and Meditation:

Mindfulness exercises and meditation can help train your brain to focus better over time.

Apps like Headspace and Calm can guide you, but even a few minutes of intentional breathing daily can make a difference.

By taking these steps—especially by incorporating regular reading into your routine—you can regain control of your time and attention.

Small, consistent changes will accumulate over time, leading to noticeable improvements in your focus, productivity, and mental clarity.

Personal Reflections and Experiences

In my own journey to reclaim focus, I’ve realised that reading has been the single most transformative habit.

Immersing myself in books has helped me rebuild my ability to concentrate, slow down, and engage with ideas on a deeper level.

The simple act of reading each day has been a powerful antidote to the constant pull of screens and distractions.

But I’ve also made other changes that have complemented this habit.

For example, I canceled most of my TV streaming subscriptions, leaving only a couple that I use sparingly.

So instead of defaulting to Netflix or YouTube in the evenings, I’ve been picking up books more often.

It’s a refreshing change, and I’ve rediscovered the joy of immersing myself in a well-told story or a thought-provoking idea.

There are lots of other things you can do to help regain your focus (I’ll be writing about these in future newsletters) but for me, reading is the foundation that has helped me the most.

So if you are struggling with your focus try picking up a book for a week or two and see if this helps!

And with that, I’m off to continue reading a Mick Herron novel … if you haven’t heard of him I highly recommend his books if you like gritty crime/ detective novels 😊