Limit your screen time

Research has shown that exposure to digital devices reduces attention span, so don’t be afraid to set timers and use time-management apps. Get curious about how much time you spend on your phone, tablet, television, or computer. You may find yourself gradually feeling more present with your thoughts and priorities, instead of constantly looking to change the channel.

Create physical distance

Did you know that even the presence of a cellphone nearby will affect your productivity? Throughout the day, you constantly check your devices to see if you’ve received a like on your post, a text in your chat, or an update from your app. Sidestep popcorn brain by physically distancing yourself from these temptations—leave your phone in another room, put it in a drawer, or hide it out of sight. You’ll be surprised at how quickly the urge to distract yourself can pass when your device isn’t within arm’s reach.

Control app access

If you’re not ready to ditch your devices altogether, consider what changes you can implement to make the device less enticing. Research shows that app notifications and bright colors both stimulate compulsive screen time, so consider limiting app permissions to cut down on lock-screen and home-screen distractions. You can also try setting your phone to grayscale—replacing colors with shades of gray—which significantly improves perceived control over device use (yes, really!).

Track focus periods

Regaining your ability to focus means you need to be aware of when you are and aren’t paying attention. Use a stopwatch to track when you start a task and when you notice your attention popping to another task. Try to gradually increase that focus time, using the results to track your progress and boost your confidence.

Organize social supports

If you want to get serious about cutting down on your screen time, provide yourself with alternatives to the social connectedness that they provide—not just in terms of keeping in touch, but also planning and organizing get-togethers. Scheduling regular phone calls or hangouts, joining a club or volunteer organization, and becoming a regular at a local business are all ways of scratching your social itch—without opening Instagram or TikTok.

Meditate to recenter

You probably know that meditation could help you be more mindful, more appreciative, and less stressed (the opposite of popcorn brain!). But did you know that even a short, 10-minute meditation can dramatically improve focus? That means even beginners can benefit. Or, if the thought of sitting still fills you with dread, you could consider meditation alternatives like journaling.

Build different routines

Habit is a powerful force—so harness it for good by building low- or no-screen habits into your daily routine. Try listening to music on public transit, going for walks during your breaks, or reading a book before bed, rather than always turning to your nearest device. For bonus points, you might find these habits help you stay active, eat better, and sleep more—which will help you focus even more!

Explore digital detoxes

Have you ever been far away in a foreign country or deep in the wilderness with no internet and experienced a deep sense of relief at being unreachable? Find that feeling at home by experimenting with a digital detox—committing to a day, weekend, or full week of going screen free.

Set productivity goals

Once you start calming the chaos of popcorn brain, it’s important to maintain momentum. Try using to-do lists, scheduled blocks of time, and rewards for accomplishing specific tasks to help reinforce device-free behaviors. Don’t underestimate the power of these support elements—while checking off boxes on a fridge list might seem superfluous, research shows it can dramatically increase the satisfaction of completing a task.

Share lessons with love

There’s no reason your focus journey needs to be a solo expedition—partners, friends, family members, and even your kids can be helpful allies and teammates. All you have to do is share what you learn with them as you learn it—and ask them to do the same. Together, you can stay focused on staying focused.