Everyday distractions: 5 levers for better concentration

According to the ARCEP digital barometer, French adults spend several hours a day on their smartphone on average, with a daily notification count running into the dozens, or even hundreds for certain profiles. With every interruption, the brain takes several minutes to return its focus to the previous task.

This context weakens the capacity for sustained attention, particularly among adults under cognitive overload (parental mental load, creative work, jobs with frequent interruptions). Santé publique France points out that prolonged screen use is associated with a deterioration in sleep, mood and concentration.

The good news: concentration can be retrained.

Inserm lists numerous studies linking regular physical activity to cognitive function. Movement stimulates the production of neurotrophic factors (BDNF in particular), promotes cerebral blood flow and improves sleep quality — three conditions of concentration.

The [ANSES](https://www.[anses](https://www.anses.fr/sites/default/files/NUT2024SA0040.pdf).fr/fr/system/files/press-2025-08.pdf) recommends a minimum of 30 minutes of moderate activity a day for an adult. For concentration specifically, aerobic practices (brisk walking, cycling, swimming) are the most widely studied.

A few concrete measures, supported by digital hygiene guidance:

• Turn off non-essential notifications (all applications, by default).
• Do Not Disturb mode switched on during blocks of focused work.
• Phone-free zones: no phone at the table, in the bedroom, or at the very start and end of the day.
• A single window open at a time on the computer for tasks that demand attention.
• 25-minute sessions of focused work, followed by a 5-minute break (the Pomodoro method).

The INSV stresses the importance of switching screens off at least an hour before bedtime: sleep quality directly influences the next day's concentration.

Yoga, often described as "meditation in movement", mobilises attention to the body and to the breath at the same time. Several exploratory studies associate regular practice with an improvement in attentional markers.

Mindfulness meditation, used in clinical settings under the acronym MBSR (Mindfulness-Based Stress Reduction), is documented for its effect on the regulation of attention. Five to ten minutes a day, over three to four weeks, is enough for a subjective change to be noticed.

The HAS recommends non-medicinal approaches (relaxation, CBT, sophrology) as a first-line option for mild to moderate manifestations of stress and anxiety.

Sleep is the primary fuel of concentration. An adult who sleeps less than six hours over several consecutive nights shows a measurable deterioration in attention and working memory, equivalent to that observed after heavy alcohol consumption.

A few INSV rules to observe:

• 7 to 9 hours a night for an adult
• Stable bedtimes and wake-up times, weekends included
• A cool bedroom (18-19 °C), dark and quiet
• No caffeine after 4 p.m.
• Screens off an hour before bedtime

A varied, balanced diet supports brain function. A few principles from the Programme national nutrition santé (PNNS):

• Omega-3s: oily fish (salmon, sardine, mackerel) twice a week.
• Antioxidants: colourful fruit and vegetables, at least five portions a day.
• Good fats: olive oil, nuts and seeds (walnuts, almonds).
• Complex carbohydrates: wholegrain cereals, pulses, rather than fast sugars.
• Hydration: roughly 1.5 L of water a day.

Dehydration, even mild, degrades attentional performance: a large glass of water in the morning before the first coffee is a useful habit.

Difficulty concentrating can signal something else: an unrecognised sleep disorder (apnoea), an anxiety or depressive disorder, attention deficit disorder in adults, hypothyroidism, deficiencies. If the drop in concentration is marked, persistent and affects daily life, speak to your GP.

Important. No brand may claim in France that a CBD product "improves concentration" or "boosts attention". Such wording constitutes health claims, prohibited by Regulation (EC) No 1924/2006 for CBD products, in the absence of European assessment and authorisation. Any communication of this kind is liable to sanction.

The French legal framework permits the sale of CBD provided the THC content of the finished product remains at or below 0.30%, in accordance with the Conseil d'État decision of 29 December 2022 (no. 444887). The authorised commercial vocabulary remains that of well-being: soothing ritual, moment of relaxation.

Synthetic cannabinoids (HHC, H4CBD, THCP, HHCO) have been classified as narcotics since 2023-2024.

CBD is not a medicine. In the event of persistent anxiety or an anxiety disorder, consult a healthcare professional.

• Daily physical activity: 30 minutes minimum, ANSES recommendation.
• Notifications off, screens out of the bedroom, short blocks of focused work.
• Yoga or meditation: 5 to 10 minutes a day for 3 to 4 weeks.
• Regular sleep: 7 to 9 hours, bedroom at 18-19 °C.
• Diet: omega-3s, antioxidants, hydration.

How long does it take to regain normal concentration after cutting down on screens?

Most people describe a clear improvement within two to three weeks of a significant reduction in screen time (particularly outside work). The first few days can be uncomfortable (a feeling of withdrawal).

Is meditation effective for concentration?

Several exploratory studies suggest so, without formal medical validation. For an adult with no underlying condition, five to ten minutes a day over four weeks is often enough for a change to be noticed.

Does coffee really help you concentrate?

Caffeine improves alertness in the short term, at moderate doses (up to 400 mg/day for an adult, roughly 3-4 cups). Beyond that, or too late in the day, it degrades sleep and therefore the next day's concentration.

Should you seek advice for attention deficit in adults?

If the difficulty concentrating is long-standing, marked and weighs heavily on daily life (working life, driving, admin), specialist advice is useful. A diagnosis of ADHD in an adult is made by a psychiatrist.

Does CBD improve concentration?

No brand may claim so in France. Such a statement would amount to a health claim prohibited by European regulation.

To discover our selection of hemp-based well-being products, [browse our stress and anxiety catalogue](/categorie-produit).

• EFSA Journal 2026 — Update statement CBD novel food — primary
• ANSES — Press release 19 June 2025 on the reprotoxic classification of CBD (PDF) — primary
• ANSES — Opinion, Referral no. 2024-SA-0040 — primary