'Attention rehab videos' are going viral. See why.
Do you find yourself daydreaming during office meetings? Feeling a constant urge to click or scroll? Can’t stay still during a conversation?
You may need attention span rehab.
Los Angeles-based artist Lizi Phoenix is going viral on TikTok for her calming drawing series, where she guides viewers through soothing art exercises as a means of boosting their attention span. On a platform dominated by quick-hit content, Phoenix’s videos, which are sometimes upwards of eight minutes, break the mold — and are helping viewers end the cycle of doom scrolling.
“This evening we’ll be doing another watercolor Zentangle painting,” Phoenix starts as she flips through a notebook filled with twisting paintings of hearts, stars, swirls and diamonds before settling on a soft turquoise color for her new page. “This is going to be a nice soothing video for you to chill out to and get lost in the zone for a little bit.”
Child psychiatrist and Yale School of Medicine professor Yann Poncin says the videos are resonating because they provide a respite from short-burst content.
“The algorithm is created in a way that it does feed you novel information, and that novelty is what keeps you there,” Poncin says. “Her TikTok site… is getting away from that and having a slower process.”
Why our attention spans are shrinking
As our lives and workplaces become more tied to digital devices, our attention spans are shrinking.
This is most extreme in people under 30, who are the largest demographic of social media users. Nearly half of teens say they’re online constantly, according to 2024 data from the Pew Research Center, and 72% of teens say they sometimes or frequently check their notifications as soon as they wake up.
Technology allows for constant avenues of distraction and interruption during everyday tasks, whether it’s a text message pinging your GPS’s bluetooth configuration while driving or getting pulled away by Slack and Microsoft Teams messages during a task. The increasingly common habit of second screening — like texting or browsing social media while watching a TV show — further fragments the attention span.
While multitasking might feel beneficial, doing multiple tasks at once can send the brain into cognitive overload.
“I'm someone who has lots of tabs open in my mind all the time, which is helpful, but it can be really, really draining,” Phoenix says. “I see the zentangles as a moment where I'm able to recharge.
Smartphone addiction is heavily tied to social media algorithms that feed curated content to users, but can also be impacted by color saturation, notifications and refresh screens. Over time, technology addiction rewires the brain to expect higher dopamine, depleting the brain’s cognitive patience and threshold for tolerating frustration in the process.
“If we over expose ourselves to these sort of easy dopamine hits, cheap dopamine hits when we're younger, then we're resetting our homeostasis where we can only feel good by having access to these items,” Poncin says.
Phoenix wants her videos to be a reset that helps people “snap out of that dopamine chase.”
“I had no idea this was 8 minutes long. I watched the entire thing and thought it was three minutes at most,” one person commented under a video of olive green heart tracings. “This video was like a nap for my brain,” said another.
How to DIY your own attention span rehab
Poncin says training the brain to be able to relax is an important part of regulating attention span. He suggests limiting smartphone distraction throughout the day in small interventions, like leaving your phone at your desk instead of bringing it on your bathroom break or watching a full TV episode without checking your notifications.
“I always say that being present is just as beneficial as being productive,” Phoenix says. “When you're doom scrolling, you're not actually resting, because there's so many emotions that pop up with every single different video.”
For those who want to try their own attention span rehab, Phoenix says the first step is carving out intentional time to take a break and setting up a conducive environment. She likes to draw while listening to a podcast or audio book — she’s currently fixated on Nora Ephron — with a hot latte nearby.
“I kind of envision a bubble around myself, and while I'm zentangling, this is my safe space to work,” Phoenix says.
She says to set an intention, whether that’s a thought to focus on or an amount of time to draw for. Then, she hits “do not disturb” on her phone and concentrates on the methodological nature of the drawings.
“It just does force everything to fall away, because I need to focus on the specific moment, the specific curve I'm making,” Phoenix says.
“Rachel Hale’s role covering Youth Mental Health at Paste BN is supported by a partnership with Pivotal and Journalism Funding Partners. Funders do not provide editorial input. Reach her at rhale@usatoday.com and @rachelleighhale on X.