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Kim Mills: When was the last time that you had an entire day completely free from digital distractions? No text messages, no email notifications, no social media and no aimless internet browsing. It might be hard to think of the last time you even had a tech free hour. These days, most of us live our lives tethered to our computers and our smartphones, which are unending sources of distraction. Sometimes it can feel impossible to concentrate deeply on anything for any significant length of time.

And indeed researchers have found evidence that over the past couple of decades, people's attention spans have shrunk considerably. So how has the rise of the internet and digital devices affected our ability to focus and pay attention? What does it mean to pay attention to something anyway? When you're being bombarded by different tasks, notifications, and emails, is it possible to multitask and deal with them all effectively? Or is productive multitasking a myth? How can understanding the science of attention help us to regain our focus when we need it to improve both our productivity and our happiness?

Welcome to Speaking of Psychology, the flagship podcast of the American Psychological Association that examines the links between psychological science and everyday life. I'm Kim Mills.

My guest today is Dr. Gloria Mark, a psychologist and the chancellor's professor of informatics at the University of California Irvine. Dr. Mark studies how people interact with technology in their everyday lives and how technology affects our attention, multitasking, mood, and stress level. She studies people's behavior in real world settings and she's found that our attention spans have been shrinking over the past two decades. Her new book, published in January, is called Attention Span: A Groundbreaking Way to Restore Balance, Happiness, and Productivity.

Dr. Mark, thank you for joining me today.

Gloria Mark, PhD: Thank you so much for having me.

Mills: Most of us probably think that we know what it means when we say we pay attention to something, but you wrote in your book that there are different kinds of attention. Can you talk about that? What are the different kinds of attentions that we experience in our everyday life?

Mark: Let me actually start out by talking about what William James, the father of psychology, says about attention. So back in the 19th century, he said "Everyone knows what attention is. It's the taking possession by the mind in clear and vivid form of one out of what seems several simultaneously possible objects or trains of thought." Of course, everyone knows what attention is. We all believe we know what attention is, but it's a lot more complicated than that.

So when I was studying attention, it occurred to me that you can be very engaged in something and you can put in a lot of mental effort. If I'm reading an article, it be challenging for me. On the other hand, there's a lot of things we do that are not at all challenging, but we're very engaged in. So when we're playing solitaire or playing simple games online, or if a person is gardening, they might be very engaged and not at all challenged. So we set out to study different kinds of attention when people use their devices. And what we did was we probed people throughout the day and we asked them at this point in time, want you to respond very quickly and tell us how engaged were you in what you just did, and how challenged were you in what you just did?

We find that when people are engaged and challenged, there seems to be rhythms in the day when this happens. And people seem to have peaks of times when they do this. We call this focused attention, tends to be late morning and again mid to late afternoon, about two to three. And when people are very engaged in something and not at all challenged, we call that rote activity.

Lots of things that people do are rote activity when they're online. It could be simple games, it could be even reading the news or doing social media. They tend to do that relatively uniformly throughout the day. But we do find that focused attention occurs in rhythms and it seems to correspond to the ebb and flow of our mental resources that we have available.

Mills: Well, I mentioned in the introduction that you have found evidence that our attention spans have shrunk in recent years, at least as measured by how long people spend on tasks and screens at work. Can you talk about that? How much have our attention spans shrunk?

Mark: So we started measuring this back in 2004, and at the time the measures that we used were stopwatches because that was the most precise thing we had at the time. We would shadow people with stopwatches for every single activity they did. We would record the start time and the stop time. So you're on a screen where you're working in a Word doc, as soon as you get to that screen, we clicked start time, soon as they turned away and checked email, we clicked stop time for the Word document, start time for the email. But fortunately, sophisticated computer logging methods were developed, and so of course we switched to those. So back in 2004, we found the average attention span on any screen to be two and a half minutes on average. Throughout the years it became shorter. So around 2012 we found it to be 75 seconds.

This is with logging techniques. This is an average. And then in the last five, six years, we found it to average about 47 seconds, and others have replicated this result within a few seconds. So it seems to be quite robust. Now, another way to think about this result is the median. The median means the midpoint of observations. The median is 40 seconds. And what this means is that half of all the measurements that we found were 40 seconds or less of people's attention spans. Now obviously because we're talking about averages and medians, sometimes people do spend longer, but quite a good bit of the time, their attention spans are much shorter and with an average coming to 47 seconds.

Mills: So why is this a problem? Since it seems to be happening almost universally at this point, is this just the new normal?

Mark: It seems to be the new normal because we seem to have reached a steady state over the last five or six years where these are the measures that we're seeing. Is this a good thing? I would argue it's not a good thing for the following reasons. First of all, we find in our research a correlation between frequency of attention switching and stress. So the faster the attention switching occurs, stress is measured by people wearing heart rate monitors. We show that stress goes up. We know from decades of research in the laboratory that when people multitask, they experience stress, blood pressure rises. There's a physiological marker in the body that indicates people are stressed. And in our studies, we've also simply asked people with well valid instruments to report their stress, their perceived stress, and it's reported to be higher the faster that we measure attention shifting.

So all of these measures seem to be consistent. I'll also measure that when people shift their attention so fast, and this is multitasking, when you keep switching your attention among different activities, people make more errors. And that's been shown in studies in the real world with physicians, nurses, pilots. We also know that performance slows. Why? Because there's something called a switch cost. So every time you switch your attention, you have to reorient to that new activity, that new thing you're paying attention to, and it takes a little bit of time.

So imagine if you're writing, let's say, say you're writing a chapter and you suddenly stop what you're doing and you switch and do something else, and then you come back to it, it's going to take you some time to reconstruct, what was I writing? What was the topic I was thinking about? What were the words I was using? That takes a bit of time. And so we incur these switch costs throughout the day as we're switching our attention, and this creates more effort. It uses more of our very precious mental resources on top of the work that we actually need to do.

Mills: You've also found that some switching is good. It's normal during the course of a day so that you might really concentrate on something for a length of time, and then you take a break and maybe you go online or maybe if you're working from home, you put in a load of laundry or you take a walk. Isn't that something that we actually need to do?

Mark: Absolutely. It's so important that we take breaks because if you work until you get exhausted, then of course you can get burnout. It's so important to take breaks and replenish. And by taking breaks, we have more energy, we have more attentional capacity, and we can actually do more. We can be more productive. The problem is that in our current world, many work environments, people neglect to take meaningful breaks, and we get ourselves into position where our performance suffers as a result.

Now, if you're going to take a break, it's really important to take a break at a point in the task that's called a break point. And a break point is a natural stopping point in a task. So going back to the writing example, if I'm writing something, a breakpoint would be at the end of a section or even at the end of a paragraph, but at a point where when I come back to it, then there's not going to be a lot of effort for me to have to reconstruct what I was doing. I've already finished that part. If you interrupt yourself in the middle of doing something as opposed to a natural stopping point, you use up a lot more mental resources and it's also more stressful.

Mills: Well, for people who want to schedule breaks, who really want to intentionally make the changes that you're talking about, what do you think about programs such as internet blockers that prevent people from going online during certain hours of the day so that you can force yourself to be more focused? Do you think that those are effective?

Mark: We've done a study with internet blockers, and it turns out it very much depends on an individual's personality. So people who have poor self-regulation skills can benefit from these kinds of blockers. Essentially what you're doing is you're offloading the work of self-regulation onto the software, and the software becomes a proxy agent for you. It's doing the work. It turns out people who have good self-regulation skills, so people who score low in impulsivity as a trait, people who score high in conscientious these are people who are actually harmed by these blockers.

Why? Because these are people who are very good at taking breaks and coming right back to work. They can take a break, they can go to social media, they can go to a news site and they can take a break, relax themselves, then they can come back to work. In this study, we took away their opportunity to take a quick online break, and they got burnt out. They worked straight through. They didn't take breaks. On the whole, I prefer that people develop their own agency, their own self-efficacy in controlling their attention. These software blockers can be good at times, but I think it's far more important that people learn to develop their own skills to control their attention.

Mills: A lot has been written about the Pomodoro technique, which is basically you set a timer for every 25 minutes and then you agree you're going to work straight through for 25 minutes, a timer goes off and you get a five minute break. What about that as sort of a low tech blocker?

Mark: Well, that's fine, but there are individual differences and some people would be able to work longer than what the Pomodoro technique dictates. Some people would work less. I think it's much more important that people become self-aware of their own level of energy and the amount of attentional resources they have available and take breaks according to what their own levels are.

So I've learned to do this. I've learned to become more aware of what my own capacity is, and when I start feeling tired, that's the point when I take a break. If I know I've got a really hard task to do, I might schedule a break before I start doing that task so I can replenish myself and then right after so that I can build back up the resources that I expended. The worst thing you can do, the worst thing is to schedule back to back Zoom meetings without breaks that it just gets us exhausted. There's no transition between these meetings. So we need to schedule in transitions between these kinds of hard tasks.

Mills: And when we're talking about attention and attention spans, there's something a little bit different but related, which is the concept of flow. Can you explain what that is? Because that is a kind of attention and it's very, very different from what we've just been talking about.

Mark: That's right. So flow is a type of attention that the psychologist Mihaly Csikszentmihalyi discovered, and it's what he calls the optimal state of attention. It's when people are so immersed in something that time just doesn't seem to matter. And so it's when we are at our peak creativity, we're using the optimal amount of challenge of our skills. So if we're not challenged enough in whatever your skill happens to be, you won't go into flow. If you're challenged too much in your skill, you won't go into flow. It'll be too hard. So there's that sweet spot that you have to hit to go into flow. So before I went into psychology, I actually had studied fine arts and used to be an artist, and I would get into flow regularly, and it's the nature of the work of being an artist and being creative that I could regularly get into flow.

Now, as a scientist, I rarely get into flow because of the nature of my work where I have to be very analytical and I have to use very careful thought. Is that a bad thing? No, not at all. It's very rewarding. It's just I realize that the nature of my work and the nature of a lot of knowledge work is such that it may not be conducive to flow, but sometimes I get into flow. If I'm in say a brainstorming session with other people, we might get into a kind of group flow where everyone is feeding off of each other's ideas. But in my typical day-to-day life, now, I generally don't get into flow, and it's not a bad thing.

Mills: Let's talk for a minute about the effect of the internet and devices on children's attention span. Most of your research has been with adults, but kids are spending a lot of time on devices as well. Are they going to have even more trouble with attention than those of us who first experience this level of distraction as adults?

Mark: This is something that I think we should be very concerned about as a society. So it turns out children that are as young as two to four years old, they already average two and a half hours of screen time a day. And when they get to be between five and eight, they average about three hours of screen time a day. Now, most of that screen time, it's TV and YouTube viewing, but children also do a lot of gaming. So we know from a lot of laboratory studies that when children are very young, they're a lot more susceptible to distraction than older children. And when they're distracted, it takes them longer to get back and focus again on that thing that they were distracted from. So I worry that when young children are spending so much time on the screen, it acculturates them to think that this is normal behavior to be on a screen.

The problem is that when children are very young, there are certain parts of their brain that are not yet mature. So their ability to self-control and a part of the brain called executive function and executive function, you can think of it as the governor of the mind. So it manages things like decision-making, and setting priorities of what we should be paying attention to. It helps manage interference of peripheral stimuli in the environment, and executive function is not yet well developed and children are sitting in front of screens and they're exposed to all kinds of potential distractions.

So I think this is not a good idea. Children need self-control for learning, and more and more we're seeing schools having a lot of online learning available for kids, and kids need self-control as a skill to be able to search for information, to do math problems online, to read and write without being distracted. I find it problematic that we're putting children into a digital world before some very critical mental functions are fully developed. I don't think kids are really ready for that.

Mills: Can focus be taught? I mean, you seem to be implying that we need to be doing something particularly with children so that they aren't constantly distracted. But how do you teach somebody to focus on something?

Mark: Well, for children, I think the best thing children can do is to do activity off-screen. And I think they would learn to focus, whether it's playing outside, reading books is an excellent way to get children to focus. If we're talking about adults, I think that one of the best things that adults can do is to make sure that your internal tank of mental resources is kept at high capacity. So when you have a full tank of resources, you can focus much better than when you're just spent, when your resources have just drained because you're doing hard work all day, you're switching your attention a lot. It's going to be very, very hard to focus, and there are things we can do to build up those resources. So one of the best things you can do is to get a really good night's sleep. Everyone says, of course we know you should get a good night's sleep, but let me tell you what happens when you don't. When people accumulate what's called sleep debt and sleep debt is the accumulation of loss of sleep.

If you need eight hours of sleep a night-and I need eight hours of sleep a night-but if you're only getting six hours a night, that difference is called a sleep debt. And if you're consistently getting six hours of sleep a night, you're accumulating sleep debt. And we know that the greater the sleep debt, the shorter the attention spans. And what do people do when they have a lot of sleep debt? We found that they tend to do more lightweight activities like social media. They just don't have the resources to be able to focus and do hard work, so they do what's easy based on the amount of resources that they have available.

Mills: Let's switch topics for a minute to something else that you talk about in your book, which is how TV and movies have changed in the past few decades. You're right that the pace of television and movies has sped up and things like the length of each camera shot, they're getting shorter. Why is that? And are those changes affecting our attention or is this happening because the people who are creating these things already know that we have no attention anymore?

Mark: So I was very surprised to learn that TV and film shot lengths have decreased over the years. They started out much longer. They now average about four seconds a shot length. That's on average. If you watch MTV music videos, they're much shorter. They're only a couple of seconds. So we've become accustomed to seeing very fast shot lengths when we look at TV and film. Even commercials have shortened in length. Commercials used to be much longer. Now it's not uncommon to see six-second commercials, even shorter than that. Now it's a chicken and egg question. We don't know if TV and film have affected our attention spans on computers and phones. We don't know if our attention spans have affected the decision-making of film editors and directors. We don't know exactly if there is any causal connection we see these two parallel trends.

It could be the case that directors and editors are influenced by their own short attention spans when they create these film shots or it could be that they're creating short film shots because they think that's what the viewer wants to see. But this has become quite ubiquitous. In fact, on YouTube, there's a particular YouTube aesthetic which uses jump cuts. So when you're watching a YouTube film, the film becomes very jumpy. The natural pauses that people make when they speak it is removed. So the idea is to pack more content into a shorter amount of time. So we're seeing short lengths of content from all directions. It's not just what we're attending to on computers and phones.

Mills: But I think you found that some of this we're doing to ourselves. I know some people who feel like they're so time crunched that when they want to listen to a podcast, they turn up the speed to 1.5 or 2 and then listen to it. Why are we doing this to ourselves and is this helping?

Mark: I myself have sometimes done that?. Why do we do this? There's a number of reasons. I can't say exactly why we do it. It could be because we want to fit more content into a shorter amount of time because there's so much content available, right? We're talking about access to the world's largest candy store, and we want to sample all the wares that are available. So of course, you might want to speed up the podcast so that you can simply take more in and quickly get to your next favorite podcast. So I don't know exactly why we're doing it on ourselves. It could be also out of habit. We're just used to listening to things faster, but we do have all of this content available to us at our fingertips within milliseconds, and so perhaps we just want to sample as much as we possibly can.

Mills: Now, during the pandemic, many people have switched to remote work, which I'm guessing has meant more emails, more messages on Slack, and Teams, and workers have to deal with all of this. How do you think this is affecting people's attention and focus? Do you even know? Is it too soon to say?

Mark: Yeah, so I've worked on a survey with colleagues. So we have people's self-reports, they've reported that it's hard to focus. I've done other work where we're looking at team interaction in remote work and have picked up some information from that. People do report having a hard time focusing. It's a different kind of distraction than you would have in a workplace. Of course, you're distracted by the pile of dirty laundry that you're looking at. In a workplace, you might be distracted by ambient noise in the workplace. We do know that it makes a difference whether people have a private workspace at home where it can be quiet or whether they have to share a public working space with others, which is more distracting. Some people might go to a cafe to work, and of course, that creates another type of distraction. So a lot of it very much depends on the environment, where the person is working.

We also know that if you're remote from your colleagues, you can't really signal to them when is a good time to interrupt. If you're in a workplace, and especially if you can see your colleagues, you can see when they just hung up the phone, then you know it might be a nice time to walk over and talk to them or you might stand outside their office and wait, and then you can see when it's good to interrupt. When we're remote, we don't have that visual information, and so we can just be sending electronic communications to our colleagues at all time. There's another study that I did with my postdoc, and she found that a lot of people feel that they want to go above and beyond what they ordinarily do to be able to signal to their colleagues, to their supervisors that they're working hard. And so they jump to answer their email, their Slack messages so that they can demonstrate, hey, I'm working-you don't see me, but I want you to know that I'm here and I'm working hard, and that's why I'm going to jump on these messages.

Mills: Now, we've been talking a lot about what individuals can do regarding better attention spans, but are there changes that organizations should be making or even changes at a societal level that could help all of us with boosting our ability to stay focused on important things?

Mark: There are, and I'm a big advocate for changes on a collective level. And the reason is that if any individual decides to just pull out and completely cut themselves off from technology, they might penalize themselves. If you're a knowledge worker of any kind, you're cutting yourself off from important work communications. You can be cutting yourself off from communications from family, friends, loved ones, from important news in the world. So it's not always beneficial for any individual to cut themselves off, but an organization can do things. They can, for example, control times during the day when electronic communications are sent. They can create a window of time when no communications would be sent, and this would be a quiet time when people can work. In our research, we find that people check email on average 77 times a day. And if you have this quiet time, at least you can curtail that checking.

We might be able to reduce the amount of checking because there's no point to check, there won't be email coming. On a societal level, there's starting to be what's called right to disconnect laws, and there's one in France, it's called the El Khomri law. There's also Ireland and Ontario have policies, so other countries are starting to pick up on this, and it's the idea that no worker can be penalized if they do not answer electronic communications before and after work hours. New York City tried to introduce a right to disconnect law in its city council meeting. That got shut down very quickly. And my favorite, I read the transcripts of the meeting, and my favorite response, my favorite argument against it was from the Bureau of Tourism, which said, we're the greatest tourist city in the world, we're the city that never sleeps.

So if we have right to disconnect laws, it enables people to detach from work, and that has so much psychological benefit for individuals. You truly do need a break from work. We can't be on work 24/7, and that's what's happening. The borders between our personal life and work life have just blurred so that in personal time when people are at home after work, they're dealing with work problems, and work communications. People do need time to really relax, to break away from work. It's such a great psychological benefit, and if they can do that, it enables them to better reattach to work the next day because they're fresh, they're replenished. So I'm a big advocate of right to disconnect policy.

Mills: let me ask you a totally different question, which is what's next for you? What are you working on now? What are the important research questions that you want to see answered?

Mark: Yeah, so I would like to continue looking at our attention. I'm interested in a lot of things. I'm interested in how we can get more value from the internet. We have this incredible resource available to us, and so rather than be upset by it because it distracts us, how can we turn that around and instead find value from it? And how can we utilize our time best and optimize our time best when we use the resources that the internet offers without getting exhausted from it?

And I also have been looking at teamwork, remote teamwork and how that can be optimized because more and more companies are starting to have hybrid work and remote work, and what are the repercussions from that? What are the benefits from that? So I'd like to understand that better.

Mills: Well, that all sounds really interesting. I look forward to seeing your subsequent research. Appreciate your joining me today, Dr. Mark. Thank you very much.

Mark: Thank you so much for having me.

Mills: You can find previous episodes of Speaking of Psychology on our website at speakingofpsychology.org or on Apple, Stitcher, or wherever you get your podcasts. And if you like what you've heard, please subscribe and leave us a review. If you have comments or ideas for future podcasts, you can email us at speakingofpsychology@apa.org. Speaking of Psychology is produced by Lea Winerman. Our sound editor is Chris Condayan.

Thank you for listening. For the American Psychological Association, I'm Kim Mills.

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Why our attention spans are shrinking, with Gloria Mark, PhD

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Gloria Mark, PhD, talks about how the internet and digital devices have affected our ability to focus, why multitasking is so stressful, and how understanding the science of attention can help us to regain our focus when we need it.

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Creating experiences that facilitate the construction of knowledge.

What is constructivism?

Constructivism is the theory that says learners construct knowledge rather than just passively take in information. As people experience the world and reflect upon those experiences, they build their own representations and incorporate new information into their pre-existing knowledge (schemas).

Related to this are the processes of assimilation and accommodation.

Assimilation refers to the process of taking new information and fitting it into an existing schema.

Accommodation refers to using newly acquired information to revise and redevelop an existing schema.

For example, if I believe that friends are always nice, and meet a new person who is always nice to me I may call this person a friend, assimilating them into my schema. Perhaps, however, I meet a different person who sometimes pushes me to try harder and is not always nice. I may decide to change my schema to accommodate this person by deciding a friend doesn't always need to be nice if they have my best interests in mind. Further, this may make me reconsider whether the first person still fits into my friend schema.

Consequences of constructivist theory are that:

Students learn best when engaged in learning experiences rather passively receiving information.

Learning is inherently a social process because it is embedded within a social context as students and teachers work together to build knowledge.

Because knowledge cannot be directly imparted to students, the goal of teaching is to provide experiences that facilitate the construction of knowledge.

This last point is worth repeating. A traditional approach to teaching focuses on delivering information to students, yet constructivism argues that you cannot directly impart this information. Only an experience can facilitate students to construct their own knowledge. Therefore, the goal of teaching is to design these experiences.

Consequences for the Classroom

There are many consequences for teaching and the classroom if you adhere to constructivist principles. The following chart from the Teaching and Learning Resources wiki compares traditional and constructivist classrooms across several components

Essential Components to Constructivist Teaching

There are several main components to include if you plan on adhering to constructivist principles in your classroom or when designing your lessons. The following are from Baviskar, Hartle & Whitney (2009):

Elicit prior knowledge
New knowledge is created in relation to learner's pre-existing knowledge. Lessons, therefore, require eliciting relevant prior knowledge. Activities include: pre-tests, informal interviews and small group warm-up activities that require recall of prior knowledge.

Create cognitive dissonance
Assign problems and activities that will challenge students. Knowledge is built as learners encounter novel problems and revise existing schemas as they work through the challenging problem.

Apply knowledge with feedback
Encourage students to evaluate new information and modify existing knowledge. Activities should allow for students to compare pre-existing schema to the novel situation. Activities might include presentations, small group or class discussions, and quizzes.

Reflect on learning
Provide students with an opportunity to show you (and themselves) what they have learned. Activities might include: presentations, reflexive papers or creating a step-by-step tutorial for another student.

Examples of Constructivist Classroom Activities

Reciprocal teaching/learning
Allow pairs of students to teach each other.

Inquiry-based learning (IBL)
Learners pose their own questions and seek answers to their questions via research and direct observation. They present their supporting evidence to answer the questions. They draw connections between their pre-existing knowledge and the knowledge they've acquired through the activity. Finally, they draw conclusions, highlight remaining gaps in knowledge and develop plans for future investigations.

Problem-based learning (PBL)
The main idea of PBL is similar to IBL: learners acquire knowledge by devising a solution to a problem. PBL differs from IBL in that PBL activities provide students with real-world problems that require students to work together to devise a solution. As the group works through the challenging real-world problem, learners acquire communication and collaboration skills in addition to knowledge.

Cooperative learning
Students work together in small groups to maximize their own and each other's learning. Cooperative learning differs from typical group work in that it requires interdependence among group members to solve a problem or complete an assignment.

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office of curriculum assessment and teaching transformation

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Creating experiences that facilitate the construction of knowledge.

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Developing a Growth Mindset with Carol Dweck

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Tuesday presentation

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How to Maslow Before Bloom, All Day Long

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Morning meetings are a good place to start, but what you really need is a toolkit of strategies to meet your students’ social and emotional needs all day long.

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Students' Profile

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Give me 10 ideas of simple games that are not going to take more than 5 minutes to do with 7th graders that can tackle self-esteem and love and belonging. I want 10 icebreakers/games for self-esteem and 10 for love and belonging. They need to be very simple, done in maximum 2 students and not require them to change positions, seats in the classroom. The main purpose of these games is to work on maslow hierarchy of needs and to prepare them for the class.

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Call it Newton’s first law of classroom seating: A desk at rest tends to stay at rest. But an adaptive approach to desk layout can have a profound effect in the classroom, subtly influencing student focus and engagement, reshaping classroom dynamics, and curbing off-task behavior. Just as architects deliberately design spaces to serve specific purposes, […]

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56 game-changing AI prompts for teachers for 2025

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Review our list of 55 AI prompts for teachers to boost classroom efficiency, engagement, and fun!

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Critical Thinking Guide Pearson

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Thursday presentation

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Metacognition in the classroom - guidelines 4Cs 5

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I don't know about you, but when I sit through a faculty meeting or professional development session of any sort, I start getting antsy by the 30-minute mark. If you can relate, just imagine how your students must feel when they've been sitting for too long. Educational brain breaks are the perfect way to help your students redirect their energy and focus when they start to fade.

I find it super-beneficial to incorporate quick mindful, physical, and mental check-ins with my students as a regular part of my classroom routine. These breaks include all types of movement, yoga and breathing exercises, as well as jokes, quick videos, and more. The activities I use have helped me throughout my lifetime, so I love sharing them with my students. Here are my favorite educational brain breaks that are sure to increase productivity and give your kids a much-needed way to unwind before the next lesson.

Mindful Educational Brain Breaks

1. Use transition times for mental check-ins

Transitions are a big part of the elementary school day. When I first started teaching 19 years ago, I was surprised by just how much time it takes to get ready for specials or to bring students back from centers. It's hard not to feel like that's lost time. That's why using transition time for mental health check-ins is such a game changer. Mental health check-ins can help students get in touch with their emotions, refresh and recharge, acknowledge and cope with negative thoughts and overwhelming feelings, and be more focused throughout the day.

2. Pretend to breathe like an animal

Source: Stephanie Sanders

This video shows students how to pretend to breath like some of their favorite animals. The snake breath involves hissing while slithering from side to side, while the whale breath has students pretend to breathe out through a blowhole! Tap into creativity by picking other interesting animals and acting them out through breath.

3. Do a 10-minute guided meditation

These guided meditations are educational and are perfect to use as brain breaks whenever you and your students just need to breathe. Catch your breath with any of these 20 guided video meditations.

4. Practice "focus ball" breathing

Walk your kids through the following exercise: Stand or sit with legs and feet together. Bring your palms together in front of your chest. Keep your fingertips touching as you pull your palms apart, forming a ball with your fingers. Press your fingertips together until you feel the muscles in your hands and arms activating. See if you feel your core tighten too. Now close your eyes and as you breathe in, inflate your ball, and as you breathe out, flatten the ball by pushing your palms together. (Repeat these instructions for 60 seconds).

Learn more: Mindful.org

5. Try the old ear-nose switcheroo

This is a quick and easy challenge to reset the brain. Instruct kids to touch their left ear with their right hand and at the same time touch their nose with their left hand. Then have them switch their hands and touch their right ear with their left hand and their nose with their right hand. Switch back and forth a few times. Then have them close their eyes, take a deep breath, and blow it all out.

Learn more: YouTube: Ear-Nose Switch

6. Take a yoga break

Source: The Pyjama Foundation

Inspire kids to move, stretch, and practice mindfulness with yoga. These printable yoga cards make it easy to incorporate yoga into your educational brain breaks. Each page includes a picture and description of the pose, and each page includes poses of increasing difficulty from level 1 to level 5. And don't worry, it's not a huge time commitment. The sequence on each card is designed to take only a few minutes.

7. Stretch it out

It's never a good idea to spend too much time sitting in one position. Allow kids to take a break and bring some flexibility back into their spines. Have them stand with their feet shoulder-distance apart. Put their left hand on their hip and raise their right hand overhead. Lean to the left and stretch their arm as far as they can to the left. Repeat on the right side. Then stand tall and slowly roll down one vertebra at a time until their hands reach the floor (or at least their shins). Have them take a deep breath then slowly roll back up. Repeat as necessary.

Learn more: Mom Junction

8. Focus on sound

Have kids sit quietly with their eyes closed. Ring a chime or gong. Have them listen carefully to the chime, feeling the vibration in their body as the sound reverberates and then slowly fades. Tell them to breathe slowly and deeply as they focus on the sound.

9. Do a quick mindfulness activity

Mindfulness activity cards provide great educational brain breaks. Stash a pack in your desk and pull them out whenever you need them. Each card will give a prompt for kids to try that will let them refocus and recharge. Perfect for moments when you need to bring down the energy in the room.

Buy it: Mindfulness Cards for Kids at Amazon

10. Chill out with this cross-body exercise

Have kids stand tall and cross one leg in front of the other while pressing the outsides of their feet together. Now have them cross their arms over each other at the wrists. Clasp their hands and curl their arms into their chest. Take a few breaths, and uncross and cross the opposite way for a few more breaths.

11. Float with jellyfish

When you really need to take the energy in your room down a notch, turn off the lights, set a timer, and put on a calming video. For example, Cat Trumpet put together a jellyfish aquarium video where kids will find themselves under the brilliant blue sea in the middle of a swarm of jellyfish. They'll be mesmerized by the slow, fluid motions and lulled into calmness by the soothing music.

12. Break out the hot hands

This is a good break when you sense a weariness in the air. Have kids rub their hands together vigorously until they warm up. Tell them to close their eyes and place their hands over their eyes. Instruct them to breathe deeply as they clear their minds and refocus.

13. Try cat and cow poses

Source: Flow and Grow Kids Yoga

Have kids start on all fours and then give them the following instructions to complete the cat and cow yoga poses: Place your shoulders over your wrists and hips over your knees. Arch your back to the sky and tuck in the tailbone (cat pose). Let your head fall between your arms. From there, sink the belly towards the ground, and lift the chest and chin (cow pose). Gently alternate between the two poses while breathing deeply.

14. Do nothing for two minutes

Never underestimate the power of stillness. When the energy gets a little ramped up, and it's time for the entire class to take a pause, have them drop everything and glue their eyes to the screen as you show this countdown. The gentle lulling of the waves and the sight of the sun sparkling off the water will reset their nervous system in a jiffy.

Learn More: Calm

15. Spread your wings (in slow motion)

Walk your kids through this winged movement: Sit cross-legged on the floor. Stretch your arms down by your sides with your palms facing inward toward your body. Slowly raise both arms while rotating hands forward. When your arms reach shoulder level, your hands should be facing forward. Continue raising arms, slowly rotating palms so that by the time hands are overhead, palms are facing each other. Slowly lower arms, repeating the rotation (palms facing each other, palms facing forward, palms facing sides) until they are once again resting at your sides. As you raise and lower your arms, stretch them as long as you can, as if you are scraping the sides of the room and the ceiling. Repeat slowly three times, breathing deeply.

Physical Education Brain Breaks

16. Play Silent Ball when you have downtime

You can play a quick game of Silent Ball anytime, anywhere. Play a quick three-minute game right before dismissal or before transitioning to a new activity. All you need is a small squishy ball. The rules are simple: 1) stay quiet and 2) don't drop the ball when passing it around. This activity is one of those educational brain breaks that builds a positive classroom community, fosters friendly competition, and boosts nonverbal communication. Enjoy the silence.

17. Line up in unique ways

Kids are very social and curious beings. Most of them love to chat with one another at any chance they can get. Lining up to leave the room for anything is the perfect chance for them to mix and mingle. Make a more productive use of this time by having students line up in special ways. Some fun ideas include lining up in alphabetical order by name, by birth date, or by height order.

18. Just jump!

Sometimes kids just need to bounce their energy out. Have them pretend they are bouncing on a mini-trampoline (this will keep their movement on a vertical plane instead of all over the room), and give them a couple of minutes to let loose!

19. Take a cue from the stadium

Here's one for a group of kids-start the wave! Beginning at one end of the room, kids stand up and throw their arms overhead, bringing them back down as they return to their seats. Each row follows until you reach the other end of the room. Amp it up by encouraging your kids to tap their feet or tap their hands on their legs so that they are in constant motion. This activity works great on Zoom too!

20. Stir the pot

Have kids visualize they are standing in front of an enormous cauldron. Inside the cauldron is an ooey-gooey pot of caramel. Take hold of a large stirrer and plunge it to the bottom of the pot. Slowly begin to stir in a clockwise direction. Have them use their whole body to help get a full range of motion in their wrists and shoulders. Instruct them to throw their hips into the action. After a minute or two, reverse the direction.

21. Make it rain

Conjure up a rainstorm! Sitting or standing at a desk or table, have kids tap one finger on the desk, then two, then three, then four, then their whole hand until you all feel like you're in the middle of a deluge. Work your way backward from five down to one as the storm ebbs away.

22. Energize with these

First, instruct kids to touch their left elbow to their right knee, then touch their right elbow to their left knee. Switch back and forth, going slowly at first, building speed until they are going at a vigorous pace. Next, do some windmills by standing tall with their feet shoulder-width apart and their arms stretched out. Bend at the waist and touch their right hand to their left toes, then their left hand to their right toes. Switch back and forth.

23. Make X's and O's

Walk kids through the following exercise: Sitting in a chair with your feet on the ground and legs together, curl your body into your lap, folding yourself into a tiny O shape. Next, open your arms and legs wide, forming an X shape with your body. Pull back into an O shape, then back out to an X shape. Repeat three times.

24. Energize in 5, 4, 3, 2, 1

Get hearts pumping with a quick sequence of exercises. Call out five actions for your students to do as quickly as they can. For instance, five jumping jacks, four push-ups, three sit-ups, two squat jumps, and one tree pose.

25. Take a cruise on an imaginary skateboard

Have your kids line up next to a wall and place one hand on the wall. Tell them to plant the foot closest to the wall and swing the other leg, as if pushing off the ground on a skateboard. Start slowly, with tiny swings, moving up to power pushes. Repeat on the other side.

26. Take a break to groove

Music is a great way to reset the mood in a room and raise the energy level. Put on a fun song and have a 30-second freestyle dance party. Here's a big list of school-appropriate songs for kids.

27. Or take it to the next level

Teach your kids the steps to popular dances such as the Cha-Cha Slide, the Macarena, or the Kidz Bop Shuffle.

28. Ramp up with a round of cherry pickers

This easy activity will get your students' hearts pumping and give their brains a boost. Have them jump up off the ground, then down to the floor into a push-up position. From there, instruct them to hop their feet up into a frog position, then pop up to a standing position.

29. Clap on, clap off

When you say "clap on," kids clap their hands vigorously together. When you say "clap off," they stop as quickly as they can and freeze. Or follow along with this a fun video.

30. Skip it out

When the energy is fading and kids need to get their blood flowing, put on a peppy song and pull out the imaginary jump ropes. Have kids skip or jump rope in place until the song ends.

31. Make like a blender

Tell kids it's time to make fruit smoothies. Ask them to pretend they are in a blender and they are strawberries (or blueberries or bananas, etc.). Dramatically pour orange juice or yogurt into the air in front of you. Tell kids when you flip the switch that they need to wiggle and jiggle (separately, not together) until they are each individually blended up. Start with a slow speed, moving up to medium speed, fast speed, and finally turbo speed. And then reverse it! Start at turbo speed and go back to slow speed.

32. Celebrate with a silent cheer

This activity is perfect for the end of an activity or a sustained amount of work time-especially for kids who are learning remotely. Let kids stand up and silently cheer and gesture in celebration. How animated can they get?!

33. Do a full-body workout

This kid-friendly exercise video is great for your body and brain! Kids can follow along through a set of workout moves that will get their blood pumping.

34. Play popcorn

Students will all be sitting in their chairs, and at any time, a student can jump up and say, "Pop!" Once they do, that student remains standing. If two students pop up at the same time, everyone takes their seats, and the game starts over. How quickly can the entire class pop without having to start over?

35. Hit the wall

Pushing against a solid object is a good way to displace extra energy from your body. Have kids stand facing a wall with their arms stretched out in front of them, palms on the surface of the wall. Push the wall away with all their strength for a count of ten. Relax for five seconds, then push again. Other activities they can do at the wall include calf stretches and wall push-ups.

36. 3, 2, 1 blastoff!

Instruct kids to stand and then squat down with their hands on the ground in front of them. All together, count down 3, 2, 1. When you get to zero, they should push up like a rocket, jumping as high as they can-letting all of their energy burst from their center.

37. Quick as a snap, wink

This is a quick and easy refocusing activity. Tell kids to snap their left fingers while they wink their right eye. Switch to snapping their right fingers while winking their left eye. This activity is particularly effective for younger learners who may find both activities challenging.

38. Balance break

A great way to get kids out of their chairs is to practice balance. Have them hop on one foot. Then up the ante by having them stand on one foot and bend their other knee out in front of them.

39. Tabletop push-ups

Kids can use their desk, a chair, the side of their couch-anything really. Have them place their hands on the table and focus their eyes in the center, moving down slowly and pushing back up.

40. Try some facial gymnastics

Have kids get their silly on for 30 seconds. Tell them to wiggle their eyebrows up and down as fast as they can. Then try to raise one eyebrow at a time.

Mental Brain Breaks That Are Educational

41. Take a comedy break

Comedy is a great release when the atmosphere is feeling a little intense. Show a funny video clip or have kids volunteer to tell a joke or pose a few silly riddles. We have compiled a number of jokes by theme on WeAreTeachers for kids of all ages for guaranteed laughs. For example, your students will love one of our most recent additions, 34 Cat Jokes for Kids. From there, you can find dog jokes, seasonal jokes, food jokes, and much more.

42. Share fun facts

In addition to joke compilations, we have plenty of fun fact lists on our site with themes that will thrill your students. Plus they're an educational way to teach your students new information during brain breaks. Get started with these fun feline facts to accompany the jokes above. Meow!

43. Practice another language

Source: startasl.com

Teach your kids the alphabet in sign language. Use brain breaks to practice by singing the ABCs while signing the letters. Then practice vocabulary words by spelling them out loud while signing the letters.

44. Find out how it's made

Remember that classic Sesame Street video about how crayons are made? We watched in awe as crayons rolled off the assembly line, wrapped in paper, and then slipped into those familiar cardboard boxes. Kids today are just as fascinated by how things are made! Here are our favorite videos about how things are made-from fireworks to LEGO.

45. Take a doodle break

According to researcher Mary Helen Immordino-Yang, downtime is essential for brain health. Kids need time for their growing brains to integrate and process the vast amount of information they receive each day. In other words, it is actually beneficial to give our kids time to allow their minds to wander. Try this: Set a timer for three to five minutes and let kids silently doodle with pencil and paper or a dry-erase board and marker while soft, calming music plays in the background.

Learn more: Sage Journals

46. Try a directed-drawing activity

Directed drawing activities walk your students through the process step-by-step so anyone can create their very own masterpiece. Teachers can lead the session by drawing on the whiteboard or chart paper while students follow along. Even better, there are plenty of videos on YouTube that lead the lesson, giving you a little break too. We have done the work and gathered some our favorite free directed-drawing activities for kids. Grab your favorite art supplies and get creative!

47. Gather your favorite GIFs

Make a slideshow of your favorite GIFs and have your kids act them out. Funny animals are a good place to start!

48. Find the object

Kids don't even have to get out of their seats for this one, but they can! Have one student start by finding an object and saying, "I see something beginning with the letter [fill in the blank]." The first person to guess the item correctly gets to choose the next object. This can be a fun one to play on Zoom too! You can have kids add in additional clues to help.

49. Clap for a little call-and-response

Pep things up with a little call-and-response clapping. It's simple to do and is often used in the classroom to get students' attention. Simply clap out a pattern that your kids will repeat back to you. Switch out the pattern a few times until everyone is focused and engaged. Alternatively, try a vocal call-and-response. Sing out a few riffs and have kids echo the tune back to you.

50. Color yourself mellow

Even grown-ups have picked up on the coloring craze as an excellent way to calm down and zone out. Put on some nice mellow background music, set a timer, and pass out some of these free mandala coloring pages.

51. Try a brain-break spinner

One way to make sure educational brain breaks are effective is to change up activities. Check out these online movement spinners for Wheel of Fortune-type games that help you add variety to brain breaks!

53. Would You Rather?

Students of all ages love participating in Would You Rather? videos, which can be found all over YouTube these days. Each video is approximately 8 minutes long, and students are given two scenarios where they choose which one they would rather participate in. Topics range from food items to activity choices to places to visit and more. As students choose the scenario, they move to either the right or left side of the room. Students then perform 30-second rounds of a specified exercise before repeating the process with another choice. Some of our favorite Would You Rather? channels include PE with Mr. G, Phonics Man, and Fix and Play. Students love when their teacher participates with them in the fun!

Learn more: PE With Mr. G

52. Write it out

Don't underestimate the power of journaling or creative writing. Give your kids a 5- or 10-minute break to open up a page of their notebook and write about anything they'd like. They don't have to share it with the class or do anything else with it; just use the quiet time to focus on something they love and want to write about.

Educational Video Brain Breaks by Grade Level

54. Brain-break compilations by grade level

If you are looking for a sample of brain breaks suitable for your students by grade level, look no further. We have created separate links of 25 videos each for individual grades at the elementary level. Go down the list and find your favorite!
Kindergarten Brain Breaks First Grade Brain Breaks Second Grade Brain Breaks Third Grade Brain Breaks Fourth Grade Brain Breaks Fifth Grade Brain Breaks
What educational brain breaks do you love? Share them in the comments!

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Quick, easy educational brain breaks that will help students re-energize, refocus, and give their brains a much-needed boost.

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Sometimes the material can get overwhelming, the class can get a little rambunctious, or everyone just needs to take a mental breather. Here are 20 great ways to get your class ready to learn again.

1. Spelling Baseball

Divide the class into two teams. Designate bases around the room. Each "batter" spells a word and if correct, advances to the next base. Set a time and see how many bases each team can spell in the allotted time.

2. Blink & Snap

Engaging both sides of the brain is a good way to energize your class. Have them try this: Blink your left eye while simultaneously snapping your fingers with your right hand. Then, blink your right eye and while snapping with your left hand. Try to blink one eye while snapping on the opposite side's hand 15 times in a row alternating eyes.

3. Line up, line up, everybody line up!

Have your students get in line but give them parameters for their line-oldest to youngest, by shoe size or alphabetical by middle name. This is especially great to practice collaboration skills before a group project.

4. Play-doh break (Emphasis on Play!)

Keep a few containers of Play-doh on hand. When you need a break, just hand a clump of dough to a person or group. You can challenge them to make something you suggest or have them create something and let the class guess what is it supposed to be.

5. Multiple Choice -Multiple Movements!

When reviewing multiple-choice questions, make answering questions a physical activity. Ask students a question and have them respond by jumping into the correct position. For example, if the answer is A, have them stand with feet together. If B, stand with legs apart. If the answer is C, turn to face the back of the room. If it's D, stand with one foot in front of the other. This a great visual way to gauge understanding and also gets kids moving!

6. Secret Handshake

Challenge your students to create secret handshakes with a partner. Give them five minutes to rehearse and memorize their handshake. You can have them demonstrate for the class randomly throughout your time to create smaller breaks.

7. Mental Math

Assign values to certain points, for example: Nose =1, Ear = 2, Eye = 3. In partners, have students "create" math problems by touching a series of points while the other person mentally adds (or subtracts) the numbers given. For example, if I touch my nose, then my ear, then my nose again, my partner would give an answer of 4.

8. Do Nothing

Go to the site http://www.donothingfor2minutes.com and let your kids, literally do nothing. You can talk about how short or long two minutes feel depending on how you use that time-think about somewhere you'd like to be or close your eyes and take a deep breath. The time will fly! If you watch the clock? You may feel differently. If your students have their own devices, you have them bring it up themselves. Touching the screen or mouse will reset the timer!

9. Hit the Road!

Okay, not literally. But, if the sun is shining, take a walk! Everyone, kids and grownups alike, reaps the benefit of some fresh air and a little vitamin D. Just five minutes in a safe, common area can turn the class around.

10. Would You Rather

Pose questions to the class and have them move to different locations in the room based on their answer. If you'd prefer spaghetti, stand here. If you'd rather have tacos, over here. This is a great way to get blood flowing and get to know your students in a light-hearted way!

11. Scavenger Hunt

Call out something with a specific trait, i.e. something red, something made of wood, something soft, etc. Have students race to find a corresponding object. The last person standing is out. Repeat until you're down to one winner.

12. Pop!

Create a circle and designate how you will count (by 3's, 4's, 5's, etc). As you go around the circle, each students numbers off, with the person who has the "magic" number yelling "POP!" instead. So, if you're counting by threes, the game would go 1, 2, POP!, 4, 5, POP! You can do this for a few rounds or create a game where if someone messes up, they're out!

13. Sparkle

Similar to counting, this is a group spelling game. Have students create a circle. Give them a word to spell but tell them that they will indicate the word is complete by saying "sparkle". So, if you ask them to spell "Dog", each person will say a letter and the fourth person will say sparkle. D-O-G-Sparkle! Whoever messes up the spelling is out. Repeat until you have a winner.

14. Syllable stomp

Have students stomp out syllables as they speak. You can have them read something from the board or speak in partners about their day. Stomping while speaking activates multiple parts of the brain and makes this a really energizing activity!

15. The Classic

Have everyone stand up and rub their head while patting their belly. For your younger students, this will be a true challenge. For your older ones, a chance to get in a good laugh and get out some silly energy.

16. Rock, Paper, Scissors Olympics

Have students partner up to play Rock, Paper, Scissors. The winner "collects" their partner as a cheerleader and finds a new partner to challenge. Students continue playing and "collecting" cheerleaders until the class is down to two players with half of the class cheering for each side! It's a fun way to create some unity and build each other up if you've had some personality conflicts!

17. Pen Flipping

Have students take a pen and flip it ONE REVOLUTION with their dominant hand. If they master that, try the other hand. Got that down? Try two pens at once!

18. Air Play

Have students use their finger to draw pictures or spell words for a partner in the air. For added benefit, have them use vocabulary words. They can take turns guessing what is being spelled or drawn.

19. As If!

Give students scenarios to act out at their desks. This gives them a chance to work out some energy but also think critically. Run in place as if you're being chased by a bear. Pretend to write as if your hands are tied behind your back. Reach up as if you are popping bubbles. Crouch down as if a bee is hovering above you.

20. Dance it out!

When all else fails, turn on some high energy music for a few minutes and let kids dance or someone lead the class in a few moves. It is a good way to be silly and refocus their minds. Avoid using screens during this time as that will lessen the effect of the brain break.

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20 Best Brain Break Ideas for Your Classroom

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Brain breaks are a great way to refocus and recharge your students.

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Friday presentation

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LeeAnn Renninger: The secret to giving great feedback

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Humans have been coming up with ways to give constructive criticism for centuries, but somehow we’re still pretty terrible at it. Cognitive psychologist LeeAnn Renninger shares a scientifically proven method for giving effective feedback.

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Every kid needs a champion | Rita Pierson | TED