Struggling to concentrate? You might be dealing with popcorn brain

When I began writing this article, I found myself picking up my phone without realising it. A quick check led to scrolling, then refreshing again. Soon, I noticed each sentence was taking twice as long because I kept losing focus.

Now, if that sounds familiar, you might be dealing with popcorn brain.

What is popcorn brain?

We’re all familiar with what popcorn kernels are. They pop after one another, once, twice, and it goes on. And in this case, that’s what popcorn brain feels like. Your thoughts keep jumping from one thing to the next, and it becomes hard to stay focused.

For the uninitiated, the term was coined in 2011 by David Levy, a researcher and professor at the University of Washington Information School. It describes how our attention has become more scattered, especially with how much digital content we consume every day. That being said, it’s not to say that it’s a medical condition, but it’s something many of us (especially the younger generation) experience.

Why it feels so common now

Most of us are not doing just one thing at a time anymore. You might be replying emails while watching a video, or checking your phone in between tasks. Even when you are working, your mind can drift somewhere else.

A big reason for this is how we consume content today. Everything is fast and short. We scroll, swipe, and move on quickly. Over time, this trains our brains to expect constant stimulation.

Because of that, it becomes harder to slow down and focus on one thing for a longer period of time.

You can train your focus again

The good news is that your attention is something you can build back up. Think of it like a muscle. If you are constantly switching between tasks or checking your phone, it weakens over time because your brain gets used to short bursts of focus. But the opposite is also true.

The more you practise focusing on one thing at a time, the stronger it becomes. It does not happen overnight, but small habits make a difference. Even something as simple as finishing a task without checking your phone, or giving your full attention to a conversation, helps train your brain to stay present. Over time, it becomes easier to focus, and you feel less restless or distracted.

What you can do

Getting rid of popcorn brain isn’t impossible. In fact, you do not need to completely cut off your phone or go offline. Small changes can already help.

You can start off by taking short breaks between your work. For instance, after 30 minutes of focusing, take five minutes to pause. Step away from your screen, close your eyes, and just focus on your breathing. It helps your mind reset before you continue.

If your thoughts feel messy, try writing things down. A simple to-do list can help you stay on track and stop your mind from jumping around.

Another easy fix is to keep your phone away while you work. If that is not possible, switch on “Do Not Disturb” so you are not constantly interrupted by notifications.

At the end of the day, it starts with being aware. Once you notice how often you get distracted, you can start making small changes to stay focused again.