Why you can’t focus: Overstimulation, technology, and a dysregulated brain

About a generation ago, we grew up playing outside till sunset, while most of our parents did manual work. We waited patiently to catch that one hour of Doordarshan, and queued up at our neighbourhood booths to make STD calls. Life had a limit and a pause.

Just over a decade ago, we still got our news from scheduled TV bulletins. We left work behind when we left the office. Our main source of social comparison was that gossipy neighbourhood aunty who had tabs on everyone. And most importantly, we actually got bored.

Cut to today, we’re living in a digital circus. There’s information coming at us from every direction.

Ping! Your phone buzzes. Ping! Your smartwatch nudges. Ping! Your laptop wants your attention. PING!!!

You must know this, buy that, and finish these tasks even if your workday ended five hours ago. Oh, and did you see where they went on vacation? No? Scroll faster.

Sounds familiar? Well, we’re all in the same boat. So how did we get here? What exactly is going wrong? And what can we do about it now?

Why ‘try harder’ won’t fix the issue

Simply put, the problem isn’t you. It’s your biology and the environment you’re trying to function in. You’re not lazy or undisciplined. Your brain just wasn’t designed for this kind of
world. Let me explain.

For most of human history, life moved at a slower, more predictable rhythm, along with huge chunks of quiet or low stimulation. Stressful moments were usually short and clearly defined, such as escaping danger, dealing with illness, or managing a sudden crisis at home or in the field. Once the threat passed, the body returned to rest. This cycle of activation and recovery is what our stress response system evolved for.

Today, that rhythm has been completely reversed.

Instead of occasional, acute stress, we now live under a constant drip of low-level stimulation. Research suggests that the average person spends about 6 hours and 40 minutes a day on their phone—roughly 42% of our waking hours. We also check our phones around 96 times a day, interrupting the nervous system’s baseline calm every 10 to 15 minutes. The notifications, background noise, and endless switching between tasks and tabs may not feel dramatic, but
these constant disruptions result in our body’s “on” switch, known as the sympathetic nervous system, staying activated far more than it was ever meant to. This leads to chronically elevated cortisol, the body’s primary stress hormone, and a nervous system that rarely finds full rest.

And that leads to what many of us are feeling: mental fatigue, shortened attention spans, increased impulsivity, emotional overreactions, and a vague but persistent sense of unease.

The harder we try to push through, the worse it gets. Until the body feels safe, the brain simply can’t function at full capacity.

The brain’s search for simulation and safety

According to Polyvagal Theory, developed by neuroscientist Dr. Stephen Porges, our nervous system is always scanning for signs of safety or threat. This process is known as neuroception. When it senses overload, it shifts into survival mode. In that state, the brain’s higher functions like focus, decision-making, and self-control begin to shut down.

When we’re stuck in this state, it becomes harder to think clearly, resist distraction, or stay present. But instead of recognizing this as a biological response, we’re often told it’s a discipline problem. We’re made to feel like we’re falling short, then offered another quick
productivity tip as the fix. But that’s not really going to help.

Our brains are wired to seek reward, and tech delivers it on tap. Every action gives the brain a tiny hit of dopamine, the chemical linked to reward and anticipation. On its own, dopamine isn’t the villain, it’s what helps us learn and stay motivated. But over time, our brains start to prefer quick hits over deep focus. We train ourselves to chase stimulation rather than sit with effort, boredom, or quiet.

But this isn’t only about brain chemistry. It’s also about comfort

We often reach for our devices not just when we’re bored, but when we’re anxious, overwhelmed, lonely, or emotionally maxed out. In those moments, tech becomes a form of self-soothing. We scroll to numb, click to distract, refresh to feel some illusion of control. Even
if scrolling leaves us feeling more scattered, it offers momentary relief. Over time, our nervous system starts associating that relief with safety.

Understanding this matters as it frees us from the shame story, and shifts the focus from self- blame to self-awareness, and eventually, toward digital wellbeing.

How to feel safe enough to focus again

You can’t fix attention by pushing harder or downloading yet another productivity app. The only way to get your focus back is by regulating the nervous system, helping your body feel
safe, rested, and supported.

So start with the basics. Move your body. Choose a form of gentle movement that works for you, whether it’s walking, stretching, yoga, or dancing. Research shows this activates the parasympathetic nervous system, helping shift you out of the always-on state.

If you’re constantly on a screen, give your eyes and mind a break. Every 90 minutes, look away. Gaze out a window. Step outside if you can. Take a few deep breaths. This helps reset your attention.

Set the tone for your day with intention. Avoid flooding your brain with stimulation as soon as you wake up. For the first hour, stay off screens. Instead, journal, drink water, sit in silence, plan your day, or move your body. Do something that helps you feel grounded, not
overwhelmed.

These small acts of self-care send a clear signal to your nervous system: you are safe. And when you begin to take back control of your wellbeing, you start rebuilding confidence and
trust in your own pace.

Let’s choose compassion over criticism

Your struggle with focus doesn’t mean you’re broken. You’re responding exactly as a human should in a hyperstimulating world.

But now you know—you can’t force it. Focus returns when we meet ourselves with care, not criticism.

Start there. Everything else gets easier.

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