LIFESTYLE
The physical exercises that boost memory and don’t require much effort
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Many of us turn to Sudoku, Wordle or brain-training apps to sharpen our minds. But research is increasingly showing one of the best ways to boost memory, focus and brain health is exercise.
Our new research reviewed data from more than 250,000 participants across 2,700 studies. We found exercise helps boost brain function – whether it’s walking, cycling, yoga, dancing, or even playing active video games such as Pokémon GO.
Moving your body improves how we think, make decisions, remember things and stay focused – no matter your age.
What the science says
Our review adds to a growing body of research that shows regular physical activity improves three key areas of brain function:
- cognition, which is your overall ability to think clearly, learn and make decisions
- memory, especially short-term memory and the ability to remember personal experiences
- executive function, which includes focus, planning, problem-solving and managing emotions.
We conducted an umbrella review, which means we looked at the results of more than 130 high-quality research reviews that had already combined findings from many exercise studies. These studies usually involved people starting a new, structured exercise program, not just tracking the exercise they were already doing.
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New research shows that regular physical activity improves three key areas of brain function
To assess the effects on cognition, memory and executive function, the original studies used a range of brain function tests. These included things like remembering word lists, solving puzzles, or quickly switching between tasks – simple activities designed to reliably measure how well the brain is working.
The improvements were small to moderate. On average, exercise led to a noticeable boost in cognition, with slightly smaller but still meaningful gains in memory and executive function.
The benefits showed up across all age groups, though children and teens saw major gains in memory.
People with attention-deficit hyperactivity disorder (ADHD) showed greater improvements in executive function after physical activity than other population groups.
The brain started responding fairly quickly – many people experienced improvements after just 12 weeks of starting regular exercise.
Generally, the greatest benefits were seen in those doing at least 30 minutes of exercise on most days of the week, aiming for a total of about 150 minutes per week.
What’s happening in the brain?
Activities such as walking or cycling can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
About the authors
Ben Singh is a Research Fellow in Allied Health & Human Performance at the University of South Australia.
Ashleigh E. Smith is an Associate Professor in Healthy Ageing at the University of South Australia.
This article is republished from The Conversation under a Creative Commons licence. Read the original article.
In one study, older adults who did aerobic exercise for a year grew their hippocampus by 2 per cent, effectively reversing one to two years of age-related brain shrinkage.
More intense workouts, such as running or high-intensity interval training, can further boost neuroplasticity – the brain’s ability to adapt and rewire itself. This helps you learn more quickly, think more clearly and stay mentally sharp with age.
Another reason to get moving
The world’s population is ageing. By 2030, one in six people will be aged over 60. With that comes a rising risk of dementia, Alzheimer’s disease and cognitive decline.
At the same time, many adults aren’t moving enough. One in three adults aren’t meeting the recommended levels of physical activity.
Adults should aim for at least 150 minutes of moderate exercise – such as brisk walking – each week, or at least 75 minutes of more vigorous activity, like running.
It’s also important to incorporate muscle-strengthening exercises, such as lifting weights, into workouts at least twice a week.
Everyday movement counts
You don’t need to run marathons or lift heavy weights to benefit. Our study showed lower-intensity activities such as yoga, tai chi and “exergames” (active video games) can be just as effective – sometimes even more so.
These activities engage both the brain and body. Tai chi, for instance, requires focus, coordination and memorising sequences.
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Lower-intensity activities like yoga can be just as effective as other exercises (Getty/iStock)
Exergames often include real-time decision-making and rapid response to cues. This trains attention and memory.
Importantly, these forms of movement are inclusive. They can be done at home, outdoors, or with friends, making them a great option for people of all fitness levels or those with limited mobility.
Although you may already be doing a lot through daily life – like walking instead of driving or carrying shopping bags home – it’s still important to find time for structured exercise, such as lifting weights at the gym or doing a regular yoga class, to get the full benefits for your brain and body.
Real-life applications
If you’re a grandparent, consider playing Wii Sports virtual tennis or bowling with your grandchild. If you’re a teenager with signs of ADHD, try a dance class, and see if it impacts your concentration in class. If you’re a busy parent, you might be more clear-headed if you can squeeze a 20-minute yoga video session between meetings.
In each of these cases, you’re not just being active, you’re giving your brain a valuable tune-up. And unlike most brain-training apps or supplements, exercise delivers far reaching benefits, including improved sleep and mental health.
Workplaces and schools are starting to take note. Short movement breaks are being introduced during the workday to improve employee focus.
Schools that incorporate physical activity into the classroom are seeing improvements in students’ attention and academic performance.
Exercise is one of the most powerful and accessible tools we have for supporting brain health. Best of all, it’s free, widely available and it’s never too late to start.
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Dick Van Dyke’s wife, Arlene Silver, has opened up about how the legendary actor celebrated his milestone 100th birthday.
The centenarian marked the massive occasion Saturday with his family and friends during a party at their home in Malibu, which featured Silver leading a flash mob dancing to a medley of Van Dyke’s songs.
“It went so perfect — just everything,” Silver, 54, told People about the celebration. “And he was so happy. His face, I love to make him have that face.”
Pictures and videos from the party shared on social media showed the icon posing for pictures with his grandchildren. Memorabilia from Van Dyke’s beloved movies were also brought out for the party at the estate, including a model of the flying car from Chitty Chitty Bang Bang and the original one-man-band marionette of Van Dyke’s Mary Poppins character Bert that was used at Disneyland in the 1960s.
Ahead of his birthday, Silver had said the couple were not planning to have a big birthday party. “He doesn’t want to do anything,” she told People. “He wants to be in his room watching Jeopardy! reruns with me.”
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Dick Van Dyke celebrated his 100th birthday with his wife, Arlene Silver (Getty Images)
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Van Dyke starred in ‘Mary Poppins’ and ‘Chitty Chitty Bang Bang’ (AP)
The Hollywood legend has said that he plans on living past 100, previously stating: “100 years is not enough. You want to live more.”
Celebrations took place across the world for Van Dyke’s birthday, and he became the subject of a new documentary that honored his milestone. He also opened up about his tips for longevity in a new book, 100 Rules for Living to 100: An Optimist’s Guide to a Happy Life.
He attributed his long life to avoiding anger and hate, saying that a “brighter outlook” is key to aging gracefully. Van Dyke has also credited Silver, whom he married in 2012, with keeping him active and social.
“She gives me energy, she gives me humor and all kinds of support,” he said about his wife.
The couple goes to the gym together three times a week, which Van Dyke previously said is “good advice for anybody.” The actor said beside having a game leg, he had no “aches or pain” ahead of his 100th birthday.
“I still try to dance” the star said Friday on Good Morning America. “You know I played old men a lot. And I always played ’em as angry, and cantankerous. It’s not really that way. I don’t know any other 100-year-old, but I can speak for myself.”
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
What a year in fashion it’s been. Never before has the red carpet played such a vital role in pop culture: thousands of armchair fashion critics now swarm social media, pulling out their metaphorical scoring paddles to rate the starry entourage out of 10. The stakes are high, and celebrities know it. The red carpet is a battleground for the public’s attention — the more shocking the better.
One trend in particular stood out this year: Method dressing — when an actor pays homage to the film they’re promoting through their fashion. It’s seen Timothée Chalemet donning tangerine orange for his new ping-pong drama, Marty Supreme, and Wicked’s Cynthia Erivo and Ariana Grande channelling Glinda and Elpeba at every awards show possible.
To be daring on the red carpet is to provoke controversy and push boundaries because style, after all, is subjective. While we didn’t get any meat dresses on the red carpet this year (nothing can top Lady Gaga’s 2010 MTV awards look), there were plenty of gasp-worthy outfits to choose from, including one extremely graphic NSFW bodysuit, a suit covered in teddy bears and a controversial, almost-naked ensemble.
Below, we take a look back at the most daring red carpet looks of the year…
Julia Fox at the Grammy Awards
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When you’ve got the washing up to do at 8pm, but the Grammys at 9pm (Getty Images)
The Uncut Gems star was midway through doing the dishes when she realized she had the Grammys to attend, clearly. She paired a sheer dress made out of stockings with a matching thong and a leather jacket. The look was completed with an unexpected accessory: a pair of yellow latex Marigold gloves.
Lyas Medini at the British Fashion Awards
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The Jean Paul Gaultier bodysuit that got everyone talking (AFP/Getty)
The influencer wore a very brave Jean Paul Gaultier bodysuit depicting an unclothed male body — pubic hair, bulge and all. He completed the look with a pair of black gladiator sandals and a fuchsia pink lip, naturally.
Lisa at the Met Gala
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Pantless suits were all the rage at the Met Gala, thanks to Louis Vuitton (Getty)
The K-pop star sparked controversy when she wore a lace Louis Vuitton bodysuit embroidered with a collage of different faces, including one that — according to fashion sleuths on the internet — appeared to look like the civil rights activist Rosa Parks. Days later, the artist behind the embroidery confirmed the portrait was of one of his neighbours, not Parks. Whichever way you slice it, the look got people talking.
Megan Salter at the MTV Music Awards
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A unique take on the Dunkin’ cup (Getty Images)
The comedian and actor, who starred in Lena Dunham’s Too Much, has spent the majority of the year debuting her different performance personas across a range of chat shows and awards carpets. For the MTV Music Awards, she went as an interpretative Dunkin’ Donuts cup. And she’s a big fan of a beverage theme: she dressed as a Diet Coke for the Las Culturistas Culture Awards in August.
Bianca Censori at the Grammys
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Cue the inevitable… Kanye West’s girlfriend Bianca Censori appeared in yet another near-naked look (Getty Images)
To those who have witnessed the couple’s bizarre track record for their public appearances in recent years, it was no surprise when Censori stripped off her black fur coat at the Grammys to reveal a nearly-naked look: wearing nothing but a see-through piece of mesh fabric. You’d expect nothing else from the pair at this point.
Hailey Bieber at the Met Gala
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Hailey Bieber dared to be… boring on the Met Gala carpet (Getty Images for The Met Museum)
Award for the most un-daring look goes to Hailey Bieber for stepping out at the Met Gala in a mini blazer dress as if she were going for an understated drinks with the girlies on a Saturday night. So lackluster, it’s daring.
Jaden Smith at the Grammy Awards
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There’s no place like home: Jaden Smith’s face pokes out of a wearable house (Getty Images)
He wore a slick black Louis Vuitton suit, shirt, and tie, and completed the look with… a giant castle balancing on his head?
Timothée Chalamet and Kylie Jenner at the ‘Marty Supreme’ premiere
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Couple goals? Timmy and Kylie coordinate on the black carpet (AFP via Getty Images)
Timmy and Kylie took a leaf out of Britney Spears and Justin Timberlake’s book by twinning in their tangerine-orange looks at the Los Angeles premiere of Chalamet’s new sports comedy, Marty Supreme. They could never beat Britney Spears and Justin Timberlake’s 2001 double denim, though.
Kim Kardashian at the Met Gala
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Kim Kardashian gives Crocodile Dundee a run for his money (Getty Images for The Met Museum)
Kardashian always brings bold looks to the Met Gala carpet. This year’s entry definitely had something to that effect, since her bodycon leather ensemble had a risque cut-out detail on the back. But with a theme titled: “Superfine: Black Tailoring Style,” why is it giving Crocodile Dundee meets Temu Cowboy Carter?
Teddy Swims at the Brit Awards
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Stay cosy: Teddy Swims brought his plushie friends for the Brit Awards (Gareth Cattermole/Getty Images)
The rapper and singer wore a suit adorned with dozens of cuddly toys, including sharks, elephants, monkeys, dogs and teddy bears, plus a giant unicorn with shiny pink hooves. He’s taken the Labubu craze to a whole new level.
Amelia Hamlin Gray at the Met Gala
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Another take on the ‘Superfine: Tailoring Black Style’ theme at the 2025 Met Gala (Getty Images)
This look would have been acceptable, had it not been for the pair of nude briefs on full display.
Jacob Collier at the Grammys
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Jacob Collier glitters like a festive bauble (Getty Images for The Recording A)
Channelling his inner Christmas tree, the Grammy-winning artist stepped on the red carpet in a multi-coloured, ultra-garish, sequinned suit.
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King Charles has urged people to attend cancer screenings, as he opened up about his own diagnosis.
The 77-year-old monarch said he had been “deeply troubled” to learn that at least 9 million people in the UK are not up to date with the cancer screenings available to them, warning of missed opportunities.
In the personal message released on Friday in support of Stand Up To Cancer, he announced his own treatment would be rolled back in the new year in what he called a “personal blessing” following an “overwhelming” journey.
Leading cancer charity Cancer Research UK said that the King’s candour about his experiences battling the disease “can prompt others to check in on their health and speak to a GP if something is worrying them”.
Charles revealed he had been diagnosed with a form of cancer in February 2024. While Buckingham Palace has not specified what type of cancer he has, officials said it was discovered after treatment for an enlarged prostate revealed “a separate issue of concern”.
In his address, which was recorded at Clarence House two weeks ago, the King urged Britons to overcome “embarrassment” and make use of screening programmes, warning that early detection is “key”.
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The King has recorded a personal message as part of Stand Up To Cancer 2025 (PA Media)
Here is everything you need to know about getting a cancer screening.
Do I need a cancer screening?
In his broadcast, the King unveiled a new national Screening Checker that allows people to check their eligibility online.
The checker, provided by Cancer Research UK, can be accessed on the Stand Up To Cancer website here.
Cancer Research UK warns that the checker does not provide medical advice and should be used for information purposes only.
How can I get a cancer screening
Eligible people are usually automatically invited to cancer screening programmes, which are run by the NHS and Public Health Agency (PHA) in the UK and Northern Ireland.
But the Screening Checker can be used to see if you are eligible to take part in national programmes.
If eligible, Cancer Research UK says you will receive a screening invitation in the post that will explain the test and the pros and cons, which should help you to decide whether to go ahead.
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Cancer Research UK says that cancer screening saves thousands of lives each year (PA Archive)
It warns that while cancer screening saves thousands of lives each year, the tests are not perfect and there are some risks involved in taking part.
The charity explains that cancer screening is for people without symptoms, with the aim of spotting the disease at an early stage when treatment has a higher chance of success, or even to prevent it from developing in the first place.
What if I have symptoms?
Cancer Research UK advises people with symptoms or health concerns to contact their GP.
The checker and cancer screening are not for people who have symptoms.
If you have noticed something unusual or that concerns you, the charity urges you not to wait for a screening but to talk to your doctor as soon as possible, even if you have recently been screened.
It says: “They’ll want to hear from you and you won’t be wasting their time. In most cases, it won’t be cancer, but if it is, spotting it at an early stage can make a real difference.”
A white wedding is a heartwarming ceremony. From walking down the aisle to exchanging intimate vows. Surely, a look that’s just as divine as this moment is the perfect way to go.
For that effect, Turquoise Haute Couture designed this stunning dress. From the intricately beaded sheer neckline, sleeves and patterned silhouette to the flared, low skirt, this is one look that would have you radiating timeless elegance on your wedding day. The hair is a styled masterpiece, curled into a side-swept bun perfection by Hair by Angee. To tie the look together, Dher by Brown Beauty delivered this lovely makeup glam that’s soft and alluring If you’re a bride-to-be who desires something truly spectacular, then this look should be at the top of your list.
Enjoy the photos below and be inspired:
Credit
Coordination: @myrtleweddings
Hairstylists: @hairby_angee
Makeup: @dherbybrown_beauty
Designer: @turquoise_hautecouture
Photography: @oliver.dadson
Videography: @unclefii_studios @jb_visualss
Bridal Accessories: @lush_fabrics
Blogger: @wedwithmcb
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
The winter solstice, a phenomenon revered by ancient civilisations, continues to hold profound significance today as it heralds the official start of winter.
This annual event marks the shortest day of the year, characterised by the fewest hours of daylight, and conversely, the longest night. It is also the precise moment when the sun reaches its lowest daily maximum elevation in the sky.
The term “solstice” itself is rooted in Latin, combining “sol,” meaning sun, with “sistere,” which translates to “to come to a stop” or “make stand.”
While the Southern Hemisphere embraces the onset of summer, those residing north of the equator will observe the opposite – the inaugural day of winter. This year, the celestial event is set to occur on Sunday 21 December at 3:03 pm.
Depending on where you are in the UK, the exact length of the day will differ. In London, there will be 7 hours 49 minutes and 42 seconds of daylight. That means it is 8 hours and 49 minutes shorter than the June solstice.
While that means that the day is likely to be dark and dreary, the good news is that it also means that the days will get progressively longer, with more hours of daylight until the climax of the summer solstice.
The variation happens because the Earth orbits the sun at an angle of 23.4 degrees on its axis, according to the Royal Museums of Greenwich.
During the warmer periods, the North Pole is tilted towards the sun in the northern hemisphere, meaning longer daylight hours, while the southern hemisphere experiences the opposite. During winter the situation is reversed as the North Pole tilts away from the sun for the northern hemisphere.
People take part in winter solstice celebrations at Stone Henge in December 2023 (PA)
Arriving on the same day across the globe, a solstice occurs when the sun reaches its lowest or highest point in the sky during the year as a result of the Earth’s axis tilting to or away from the sun.
For the Southern Hemisphere, it’s the opposite case, as 21 December marks the one day of the year with the longest period of sunlight.
Historically, the winter solstice has been of great importance to many cultures, such as Ancient Egypt and Ancient Rome, often as a marker for the passing seasons, and a possible time of rebirth.
In northern Europe, from the Faroe Islands to Estonia, Germanic peoples have long celebrated the event, which became known as Yule.
While Yule dates back to the Norse people, who celebrated the sun’s rebirth for 12 days, it was also celebrated by Anglo-Saxon pagans.
According to Pliny the Elder, in Britain, druid priests would mark the important date by gathering mistletoe and sacrificing bulls – which was also likely a practical measure to limit the number of mouths to feed during months of famine.
Sometimes, people come into our lives without us fully realising the beautiful impact they’ll have. But with time, intentions unfold, and you begin to see the love that had been hiding in plain sight.
Olamide and Ayokunnumi’s love story began with a simple “hello,” and now it’s leading them to “I do.” What started as keeping in touch on social media slowly blossomed into something deeper, and seven years later, they’ve realised that sweet love had been brewing all along. Now, they’re set to spend the rest of their lives together, and their pre-wedding shoot beautifully captures the journey, the friendship, and the love that brought them here. They look so perfect together, and their photos would absolutely brighten your day.
Enjoy their pre-wedding photos and love story below:
How we met
As shared by The Couple
It started in 2018 with a simple Hello. This simple ‘hello’ would eventually set into motion a journey we never could have scripted ourselves. (What we tag as evidence of God’s sovereignty). From digital conversations, in-person interactions, the comfort of familiarity eventually set in, we soon discovered we shared not just common interests, but a deep-rooted faith that became the foundation of our relationship. We have watched each other grow through life’s different phases. As time passed, our friendship blossomed, we towed different parts of relationships (we both served and got served the proverbial breakfast at different points), but stayed in touch. We laughed over them, ranted, and consoled each other. Of course, we had our fights too (for the amebos 😝, those episodes are well behind us), but we always found our way back to each other.
We shared stories that made our sides hurt with laughter, supported each other through work and life’s rollercoasters, and found joy in the little things – shared books, playlists, spontaneous conversations, and heartfelt prayers. Somewhere between the laughs and supporting each other, we realized this was more than friendship. This was home. With God’s help, we overcame the obstacles and chose to take this up a notch by doing forever together. As we prepare to begin this new chapter, our hearts are full of gratitude for our journey and for everyone who was part of our story. We can’t wait to celebrate the beginning of our next chapter with you.
Credit
Bride: @girllikemabel
Groom: @iamthemelech
Photography: @onafuwaphotography
Makeup: @douyebeautyartistry
Hairstylist: @midey_millz
Bridal Coordinator: @_bridalconcierge
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Ten years ago, a shocking headline captured the world’s attention: “Human beings now have an attention span shorter than that of a goldfish!”
This claim, though horrifying, was totally bogus. The stat in question – that our attention spans had shrunk to a meagre eight seconds – was founded on two spurious and unverified sources and widely spread by a Microsoft Ads “study” published in 2015.
Still, a lie can travel halfway around the world while the truth is still putting its shoes on, as the saying goes. The falsehood proved irresistible and was widely reported by global media outlets, including this very publication, before eventually being debunked. Perhaps it was so easy to believe because it backed up what everyone already suspected: that we were, collectively as a species, getting stupider. Or, if not stupider, certainly less adept at concentrating for any length of time.
The inexorable rise of TikTok has seen the proliferation of ultra-short-form content; according to one survey, nearly half of users find videos longer than a minute “stressful”, while analysis has shown that videos under 60 seconds get the most views and up to 15 per cent more engagement than those of a minute or more.
In fact, everywhere you turn, media seems to have undergone an evolution – or perhaps that should be devolution – shrinking down to appeal to our increasingly fractured focus. YouTubers cut out pauses in the edit to make their clips shorter, podcasts and voice notes offer the option to listen at double speed, and the average song length dropped to an all-time low of 3m 12s in 2019. An accompanying “attention deficit pop”-style genre has sprung up, comprised of blink-and-you-miss-them tracks designed for potential viral superstardom as the backdrop to social media posts. Music platforms such as Spotify have even changed the way that songs are being written – artists have to “front-load” a track with the hook to hold the listener’s attention past the first few seconds, otherwise they’ll skip the song.
Meanwhile, movie cuts have become much more rapid and streaming services have started creating “second screen shows”, specifically designed to be consumed by the permanently distracted viewer while they simultaneously scroll on another device. Insiders have claimed that Netflix frequently instructs screenwriters to have characters “announce what they’re doing so that viewers who have this programme on in the background can follow along”.
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Second screen shows are designed to be ‘watched’ while scrolling on another device (Getty Images)
And that’s before we even get into the genre known colloquially as “brain rot”: nonsense, quickfire and often jarring video content with no discernible plot, typified by its repetitive and absurdist nature. One of the most famous examples is now Skibidi Toilet, an online series so popular that the word “skibidi” passed into common parlance (and the Cambridge English dictionary) as a slang word used primarily by children and young people.
Even if we haven’t quite hit goldfish levels, is there some truth to the assertion that human attention spans are dwindling? The short answer is a resounding “yes”, according to research. “We can reliably say, based on empirical, objective measures, that attention spans have decreased over a 20-year period,” says Professor Gloria Mark, a leading authority on the interplay between technology and concentration and author of Attention Span: Finding Focus for a Fulfilling Life. Back in 2003, when they started measuring attention spans, the average amount of time that an individual would focus on one screen before switching tasks clocked in at two-and-a-half minutes. By 2012, this had plummeted to one minute and 15 seconds. It’s now fallen once again to 47 seconds.
This shift is very recent in human history and, unsurprisingly, tied to technological advancements. “Things were pretty consistent for a very long time in the course of human evolution, and then, over the last 150 years, every generation has had some kind of fundamental shift in how we engage with the broader world,” says Professor Marian E Berryhill, a cognitive neuroscientist who specialises in working memory, perception and attention. We went from television, to computers, the internet, social media and smartphones in our pockets.
This last development has made distraction a constant companion. “It means that any passing little thought that hits your mind – like ‘Hmmm, I wonder if Tim Burton is still with Helena Bonham Carter?’ – makes you stop what you’re doing and check as if that were an important thing,” says Berryhill. “The fact that the immediacy of finding out is right at your fingertips means most of us fall victim to that kind of intrusive thought all the time.”
Any passing little thought that hits your mind makes you stop what you’re doing and check, as if that were an important thing
Marian E Berryhill
Are attention spans being moulded by the digital world or vice versa? It seems to be a little of column A, a little of column B. “People have these short attention spans, and so they’re being fed content to try to hold their attention,” says Mark. “And that content is short, and then people learn this pattern of not being able to pay attention. It’s a cycle.”
In other words, says Berryhill, “attention spans have become shorter because we have practised shorter attention spans.” It’s a chicken-and-egg affair. Or an attention arms race, you could call it; companies desperate to commandeer our attention have had to become increasingly loud and abrasive to cut through a world filled with competing stimuli.
The phenomenon of the double-screen, meanwhile, is literally changing our brains. Studies have shown that people who regularly use two or more media simultaneously – such as having a series streaming while doing an online food shop – have what’s called “lower cognitive control”. Scans have shown that the part of the brain that’s involved in things like emotional regulation and conflict monitoring is affected. And though rapidly switching attention between tasks might make us feel more productive, it actually impairs our ability to filter out distractions and makes us far more likely to make mistakes.
Likewise, the culture of listening to audio at 1.5 or two times the normal speed might give the impression of efficiency, yet we are “losing so much information”, says Mark. Plus we give ourselves no time to really mull over and digest what is being said; contemplation and deep thinking are fast becoming lost arts.
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Literacy rates have stalled or declined across the Western world (Getty Images)
Alongside all of this, a pronounced decline in reading has been observed. A recent YouGov poll revealed that 40 per cent of British adults had not read a book in the past year, while a separate survey found that more than a third of UK adults have given up reading for pleasure. Young adults were less likely to read than all other age groups; children’s reading is now at its lowest level on record, according to The National Literacy Trust.
Last year, Sir Jonathan Bate, a professor of English literature at the University of Oxford, lamented the deterioration in students’ ability to get through books. Speaking to the BBC’s Today programme, he described how they used to be able to read three novels in a week; today “many students will struggle to get through one novel in three weeks”. He blamed this shift partly on “the attrition of attention span due to smartphones, six-minute YouTube videos and instant TikTok dopamine hits.”
It’s not just happening in the UK. One American professor told The Atlantic that his students “struggled to attend to small details while keeping track of the overall plot” when reading novels. Separately, researchers have discovered a 40 per cent drop in reading for pleasure over the last 20 years in the US. “Changes in attention spans, increasing demands on our attentions and frequent distractions are likely to make it harder to read,” says UCL’s Dr Jessica Bone, the study’s lead author.
Best-selling author Ian Rankin even suggested recently that writers should adapt for a modern audience. “We’ve already seen chapters getting shorter in novels, I think possibly to chime with people’s attention spans,” he said in an interview. “Maybe as people’s attention spans change, the literature will have to change with them.”
Maybe as people’s attention spans change, the literature will have to change with them
Ian Rankin
This decrease in reading for fun has also coincided with an alarming drop in literacy levels. A 2024 OECD report concluded that literacy rates were falling or stagnating right across high-income countries.
This matters for obvious reasons. According to Dr Bone, reading can have a huge range of potential benefits for cognition (vocabulary, reasoning, cognitive decline); psychological processes (emotional intelligence, empathy, imagination); mental health (stress, anxiety, depression, sleep); achievement (academically, at work); and for society (cultural understanding, sense of belonging, social identity).
But it could have even more dramatic implications for society. In a viral substack, journalist James Marriott posited that we’re heading toward a “post-literate society”, arguing that the natural end point of all of this will be the death of democracy. “More than 300 years after the reading revolution ushered in a new era of human knowledge, books are dying,” he writes. “The screen revolution will shape our politics as profoundly as the reading revolution of the 18th century. Without the knowledge and without the critical thinking skills instilled by print, many of the citizens of modern democracies find themselves as helpless and as credulous as medieval peasants – moved by irrational appeals and prone to mob thinking.”
As problematic as all this is for adults, it poses an even bigger danger for children and young people, who have grown up surrounded by devices and constant digital distraction. Adolescents are particularly at risk because their brains aren’t fully developed, particularly the parts responsible for self-control. “You get the gas, the ‘go’ signal, before you get the brakes,” says Berryhill. “When you have an endless supply of alluring sensory stimuli, it is very difficult to self-limit.”
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Children who use social media have been found to struggle with concentration (Getty Images)
The term “digital dementia” was coined by German neuroscientist and psychiatrist Dr Manfred back in 2012 to describe the cognitive decline he had observed among young people due excessive reliance on devices. One 2022 paper took the idea of “digital dementia” literally, predicting that too much screen time during children’s brain development increases the risk of developing Alzheimer’s disease and related dementias later in life.
And a major new study has found that children who spend a “significant” amount of time using social media see a significant erosion in their ability to concentrate; interestingly, the same pattern did not emerge for those whose screen time was primarily made up of watching television or playing video games.
In response to all this, there have been growing calls to introduce age limits for smartphones. Australia just took the unprecedented step of banning social media for children under the age of 16.
But no matter your age (and despite the possible doom spiral prompted by all of the above), it’s not too late to change. Though our attention spans may have shrunk over time, they can also be built back up – just like any other muscle. “There are ways we know of that can expand your attention span,” encourages Berryhill. “Practising mindfulness; putting your phone in another room; getting to break points and making those be the moments at which point you are allowed to check your devices or your email or whatever it is that causes you problems.”
There are plenty of hacks to help cut down on smartphone use: everything from apps to “boring-ify” your phone’s interface to devices like the Brick, which restricts access to pre-determined apps until you physically tap your phone to unlock it. There’s even been a “screen Sabbath” movement, whereby people regularly take an intentional day away from devices and spend it on more analogue pursuits, such as reading, walking, and spending time with friends and family.
When we don’t have the cognitive resources to focus, we do what’s easy. And what’s easy? Social media
Gloria Mark
“We can take regular, good, solid breaks”, to maximise rather than drain our attentional capacity, advises Mark. “The best break is to go outside in nature; we did some research and even 20 minutes in nature means people have better divergent thinking. It somehow helps us think much more clearly and generate ideas.”
Another important element is getting good quality sleep. One of Mark’s studies found that the more sleep participants got the night before, the longer they were able to focus the next day. On the flipside, the more “sleep debt” people accumulated over several days – getting only six hours a night when they need eight, for example – the more time they spent on social media. “The way I interpret it is that when we don’t have the cognitive resources to focus, we do what’s easy,” says Mark. “And what’s easy? Social media.”
The important thing to remember in all of this is that you are not “weak” for struggling to concentrate. Everything in today’s distractification culture is specifically designed to steal your attention, and the techniques used are tied to our most fundamental human instincts. “Sparkly, shiny, moving and loud things grab our attention – they say there is something new in the environment that you need to evaluate, which has evolutionary importance,” explains Berryhill. “You need to pay attention to that rustling in the grass, because you might be delicious. You have to orient yourself to changes in your environment – but we’re putting those changes into our own environment in the form of these tech portals.”
The most surefire way to grow your attention span? Put down the devices, remove the power of big tech and take back control of your own brain.
If you’re curious about “Big Daddy,” Tems’ track from her latest EP “Love Is a Kingdom,” you’re in luck. The singer-songwriter recently pulled up to Genius to break the song down, verse by verse, and the conversation was as honest and refreshing as you’d expect.
As she walks through the lyrics, Tems opens up about the inspiration behind the record and why she enjoys making music that makes her move, both physically and emotionally. “Big Daddy” carries that confident, grounded energy she’s known for, but it also leaves room for reflection. For Tems, the song is rooted in knowing who you are and standing firmly in that truth.
She also touches on the difference between real ambition and pretending to be someone you’re not, a theme that quietly runs through the track. It’s about self-belief without performance, confidence without the need for approval, and ambition that comes from within rather than external pressure.
Hearing Tems explain the lyrics in her own words adds another layer to the song. Each verse reveals intention, clarity, and the freedom she feels when creating music on her own terms. By the time she’s done, Big Daddy feels even more personal, and the message lands with greater weight.
If you loved the song already, this Genius breakdown makes it hit deeper. And if you’re just getting into “Love Is a Kingdom,” this is the perfect place to start.
Watch below
Nathaniel Bassey has gifted us with a new song and music video, and it feels like stepping into a cloud of worship. Titled “Odara,” this release comes ahead of his highly anticipated album, “Glory of His Presence,” set to drop in January 2026.
The new album promises a glory experience, an invitation to encounter the tangible presence of God through worship. But for now, “Odara” lets us bask in that glorious atmosphere. Perfect for the Christmas season and carrying that joy into the new year, the song radiates warmth, hope, and the sweetness of God’s manifest presence.
With every note and lyric, Bassey captures the essence of worship that draws you in. The music video mirrors this celebration, offering viewers a moment to pause, reflect, and rejoice. It’s a reminder of the beauty and majesty described in Revelation 7:9-10, where a great multitude stands in awe before the throne, worshipping and giving praise.
Watch below
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It’s no secret: Americans love chocolate.
Each person consumes an average of between 10 and 12 pounds of chocolate each year – nearly 3 billion pounds total. A recent study from the National Confectioners Association showed people in the U.S. enjoy chocolate and candy between two and three times a week.
But chocolate, which comes from cocoa harvested in West Africa and South America, isn’t just a sweet treat. Cocoa and chocolate have been shown to reduce stress and raise energy levels — effects that are greatly appreciated during the busy and at times, stressful holiday season.
One kind of chocolate reigns supreme when it comes to these and other health benefits. Dark chocolate contains more cocoa and less sugar than milk or white chocolate.
“Research continues to point to dark chocolate as having many health benefits,” the Mayo Clinic says.
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Eating dark chocolate has been proven to lower the stress hormone cortisol (Getty Images)
A blissful break
If you’re looking for a delicious way to reduce your stress levels, researchers say look no further than dark chocolate. A South Korean study showed people who ate 10 grams of dark chocolate, three times a day for three weeks, felt their mood improve.
Several separate studies have also shown that eating dark chocolate reduces levels of the stress hormone cortisol. Just a bite of a dark chocolate bar might be enough to feel the stress slide away, according to Hartford HealthCare.
“Also, the antioxidants in cocoa trigger the walls of you blood vessels to relax, lowering blood pressure and improving circulation,” the health care system noted. “Go for varieties that contain at least 70 percent cocoa.”
The higher the cocoa percentage in your chocolate, the more health benefits.
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Dark chocolate is rich in flavonoids, which are antioxidants found in food that fight inflammation. (Getty Images)
Proof is in the (dark chocolate) pudding
Still, stress relief is not all that comes with a higher percentage of cocoa. “The higher percentage of cacao solids, the more flavonoids and the lower sugar,” registered dietitian Devon Peart told The Cleveland Clinic.
Dark chocolate is rich in flavonoids, antioxidants found in food that fight inflammation.
The flavonoids in chocolate have been shown to boost endurance in athletes by increasing blood circulation and reducing the amount of oxygen they use during exercise, Johns Hopkins Medicine says. People who eat dark chocolate can stay active longer.
Nearly all dark chocolate has energy-boosting caffeine, too. People can get 20 milligrams in 30 grams of dark chocolate, according to the chocolate-maker Lindt.
However, it’s still a much lower amount than the 96 milligrams in a cup of coffee.