Struggling to Stay Focused? You Might Have ‘Popcorn Brain’ — and Here’s How to Fix It

Every minute, people around the world watch nearly 139 million Reels on Instagram and Facebook, according to Domo’s 2024 Data Never Sleeps report. This constant stream of content is reshaping our ability to concentrate — and not for the better.

Psychologist Gloria Mark’s long-term research shows that our average on-screen attention span has plunged from about 2.5 minutes in 2004 to just 47 seconds in 2016 — roughly the length of many social media videos.

Harvard physician Dr. Aditi Nerurkar calls one of the side effects of this overload “popcorn brain,” a term originally coined by researcher David Levy in 2011. It describes how our minds become hooked on a nonstop feed of information, making it harder to disconnect, slow our thoughts, and live offline.

Though not a medical diagnosis, popcorn brain is increasingly common — and it can sap productivity, strain memory, and raise stress levels.

To break free from the cycle of constant checking, Nerurkar recommends four practical steps:

• Cap your scrolling: No more than 20 minutes twice a day, using a timer to stay on track. Outside of those windows, use your phone only for essential calls, texts, and emails.

  
  

• Shut off push notifications and pop-ups.

  
  

• Keep your phone at least 10 feet away from your workspace to boost focus — and consider doing the same at home, especially with family.

  
  

• Avoid bedtime scrolling: Don’t keep your phone on the nightstand. Let loved ones know to call in emergencies and keep the ringer on.

  
  

Kicking the habit won’t be easy, she admits. Prepare alternatives for when you feel the urge to grab your phone — a notebook, a fidget toy, a good book, or a short walk.

“Rewiring your brain and overcoming the primal urge to scroll is a major accomplishment,” Nerurkar says. “In time, your stress levels will thank you — because you’ll be choosing what gets your attention, not a device in your hand.”