Why Focus Is So Hard:The Science Behind Attention, Distraction, and Burnout

Ever feel like no matter how hard you try, you just can’t stay focused?

Whether you’re working, reading, or just trying to get through the day, distractions seem to creep in from every angle. If you’re a founder, executive, or anyone managing a lot, you know how precious focus can be and how easily it slips away.

Here’s what science reveals about why focus is so hard, and why it matters for your mental clarity and well-being.

Your Brain Can’t See Everything

Brain research has revealed that when you notice and examine one item in a visual scene, your brain actively suppresses noticing other items that are also present.

As a result, we often don’t notice the things we’re not looking for. The brain’s natural tendency to zero in on relevant information is an important fact for effective writing, decision-making, and leadership.

Once our selective attention helps us notice something noteworthy, whether it’s a thing we see, hear, or read, the brain’s attention system then helps us direct and manage the way we focus our mental resources on it.

This is how we get things done, but it’s also why we miss so much.

The Tree Exercise: Where We Focus

Let’s put this into practice. Imagine you’re looking at a busy street scene.

You’re asked to count the trees. You home in on the trees and focus your mental energy on systematically counting them. (The correct answer is six.) When necessary, our brains can remain focused on a task until completion, even a task as boring as counting trees in an image for no apparent reason.

Focusing requires a lot of brain power.

That’s especially true when we’re focusing on a complicated or difficult task. Because of our brains’ limited processing capacity, we can’t focus on everything at once. Just as with noticing, our attention system has to be selective about what it focuses on and for how long.

While you’re counting trees, you almost certainly are not counting the total number of people riding bicycles, scooters, and skateboards. That information is not relevant to the task at hand, so your brain ignores it.

Selective attention prevents you from noticing the hexagons, triangles, or other details in the scene.

Focus Is Exhausting: Here’s Why

Focusing helps us avoid mental overload, but it can also deplete our attention system.

When we focus on one task for a long period of time or particularly intensely, our ability to stay focused declines. That’s one of the reasons why schoolchildren get recess and writers take breaks. Directing and controlling our attention is difficult and tiresome. It doesn’t require a long day of school or intense work to exhaust the resources of our attention system.

The brain can run down more rapidly than you might expect.

A classic study found that people asked to count basketball passes in a video often failed to notice a person in a gorilla suit walking through the scene.

Focusing on one thing makes us miss everything else.

The Impact of Mental Fatigue

In a follow-up study, participants who had to ignore irrelevant words during a video scored significantly lower on a later reading comprehension test.

Their attention had already been depleted by the earlier task. The lesson: When you push your focus hard, it wears out faster than you think.

This is why even small distractions or long periods of effort can leave you feeling mentally drained.

Physical State and Focus

Our ability to focus our attention is also affected by how we feel physically.

This is different from the depletion of our brain’s attention systems. When we are physically tired, it’s systematically harder to focus. Most of us know this all too well. We lose concentration at the end of a long day, after a long workout, or after getting too little sleep.

Even well-trained athletes experience impaired attention and decision-making from physical exhaustion.

THe Cost of Distractions and Interruptions

Distractions and interruptions pose yet another challenge to our efforts to stay focused.

Even with an open schedule and insatiable curiosity, few people would be able to read a book cover to cover in a single sitting. Our minds wander. It can happen even when reading something as short as a text message or a Facebook post.

One recent study estimated that people’s minds wander one-third of the time while they are trying to read, and even more with complicated writing.

Once we get distracted, it is hard to refocus. According to information scientist Gloria Mark at the University of California, Irvine, workers need an average of twenty-three minutes to return fully to a task after being interrupted.

Another study at Carnegie Mellon University found that being interrupted by a phone call while taking a reading test decreased performance on the test by 20 percent.

Writing, working, or leading effectively requires keeping in mind just how easily we can get worn down and distracted.

What Does This Mean for Founders and High Performers?

If you’re feeling scattered or mentally foggy, it’s not just you. It’s your brain doing what it’s designed to do. Focus is a limited resource. Protect it by:

• Taking regular breaks

• Managing your physical energy

• Reducing distractions and interruptions

• Being kind to yourself when your attention slips

Remember, focus isn’t about willpower or grit. It’s about working with your brain, not against it.

Understanding the science behind attention can help you design better routines, communicate more effectively, and recover from burnout with more compassion and clarity.

FAQ

Why do I struggle to focus, even when I’m interested in the task?

Your brain’s attention system is designed to filter out information and focus only on what seems most relevant. Even if you’re interested, mental or physical fatigue, distractions, and the natural limits of your brain’s processing power can make it difficult to stay focused for long periods.

How long does it take to refocus after a distraction?

Research shows it takes an average of twenty-three minutes to fully return to a task after being interrupted, according to Gloria Mark at UC Irvine.

Does physical tiredness affect mental focus?

Yes. When you’re physically tired, it’s systematically harder to concentrate. Even well-trained people lose focus after a long day or too little sleep.

Can multitasking help me get more done?

Actually, multitasking divides your attention and makes it harder to do any one thing well. The brain’s selective attention system works best when you focus on one task at a time.

What’s a simple way to improve my focus?

Take regular breaks, reduce distractions, and be kind to yourself when your mind wanders. Protecting your focus is about habits and environment, not just willpower.

How does burnout impact my ability to focus?

Burnout depletes your mental and physical energy, making it much harder to concentrate. The more burned out you are, the more easily distracted and forgetful you become. Recovery starts with rest, boundaries, and rebuilding your routines.

What are the warning signs that my focus is suffering?

Early warning signs include frequent mistakes, trouble remembering details, irritability, feeling overwhelmed by simple tasks, and a constant urge to check your phone or email. If you notice these, it’s time to step back and reset your focus habits.

Are there specific tools or books that can help me improve focus after burnout?

Yes. "Level Up" by Rob Dial is highly recommended for its practical, science-backed approach. Other excellent reads include "Burnout" by Emily & Amelia Nagoski, "Rest" by Alex Soojung-Kim Pang, "Deep Work" by Cal Newport, and "Peak Mind" by Amishi Jha.

Learn More About Brain and Focus