Frustration tolerance is the capacity to endure and manage discomfort, inconvenience, or adversity without succumbing to overwhelming negative emotions. It reflects our ability to navigate life's challenges, both big and small, with resilience and patience. A high frustration tolerance allows us to face setbacks or delays without undue stress, anger, or emotional turmoil. Conversely, a low frustration tolerance (LFT) can lead to heightened emotional reactions, impatience, and difficulty coping with even minor inconveniences, potentially impacting overall well-being and happiness. 

The use of technology can contribute to the creation and reinforcement of a short attention span in several different ways. Firstly, the abundance of information available at our fingertips encourages quick browsing and rapid consumption of content, fostering a habit of skimming rather than deep reading. The constant notifications and alerts from smartphones and other devices further fragment our focus, promoting a culture of multitasking that divides our attention across various stimuli.

Additionally, the instant rewards provided by technology, such as immediate access to entertainment, answers, or social interactions, conditions our brains to seek rapid rewards, making it challenging to engage in more prolonged, focused activities. As a result, the continuous exposure to these elements can contribute to a diminished capacity for sustained concentration and a preference for rapid, easily digestible information, ultimately reinforcing a short attention span.

We are so used to the immediate satisfaction offered by technology that our ability to tolerate less interesting moments has decreased. Many of us now find ourselves using our mobile phones while on the toilet or in the bath, for example. We've forgotten how to sit with small moments of boredom or indeed how to find satisfaction in the small things, such as the aroma of bath salts wafting up from the hot water while we soak. We miss the universe of sensory experience that's there for us to inhabit and find joy in, if we could only remember it's there.

1. Digital Detox:
   Consider taking regular breaks from technology to reset your brain. Engage in activities that don't involve screens, allowing your mind to recalibrate and reducing the need for instant gratification. Consider incorporating a period of time, at least once per week, where you actively unplug from technology and perhaps even pretend you've had a power cut: put your phone in a different room where you won't be able to hear or be distracted by any notifications, light some candles, read a book, play a game, crochet, build a model space rocket or whatever else takes your fancy.
2. Mindful Technology Use:
   Practice mindful consumption of technology. Be aware of how and why you use your devices. Setting intentional time limits and creating designated tech-free zones (e.g., the dinner table) can help foster a healthier relationship with technology.
3. Develop Patience:
   Cultivate patience in your daily life. Remember that not everything can happen instantly, and some challenges require time and effort. Practice waiting without succumbing to frustration (this involves allowing a little discomfort before you choose to alleviate it by reaching for your phone, tablet, laptop or the TV remote), gradually increasing your tolerance for delays.
4. Limit Multitasking:
   While technology often encourages multitasking, the human mind is better suited to monotasking, so try to focus on one task at a time. This approach can enhance your ability to concentrate, improving your attention span and reducing the frustration associated with divided attention.
5. Engage in Analogue Activities:
   Incorporate analogue activities into your routine. Reading a physical book, taking a walk in nature, growing something, cooking a meal from scratch (using a physical recipe book if needed) or engaging in other hands-on hobbies can stimulate your mind in a way that contrasts with the instant stimulation provided by screens.
6. Practice Mindfulness:
   Incorporate mindfulness practice into your routine and make sure you understand exactly what mindfulness is, since many people give up because they can't clear their mind (hint: that's not the goal of mindfulness). There are many paradoxes and subtleties to mindfulness so ensure that you find an expert facilitator or expert-prepared materials in an online course. Mindfulness can improve your attention span, increase self-awareness, and enhance your overall emotional regulation, providing a counterbalance to the tech-induced challenges. Mindfulness is also excellent at increasing levels of frustration tolerance, since it involves gently turning towards discomfort with curiosity rather than instantly recoiling from it.

By recognizing the potential impact of technology on our mindset and on our attention spans, we can take proactive steps increase our attention span, increase our frustration tolerance, and reclaim our happiness. Since a wandering mind is an unhappy mind¹ , embracing a digital detox, practising mindful technology use, and cultivating patience are essential strategies to break free from the cycle of instant gratification and frustration. It's about finding a balance that allows us to enjoy the benefits of technology without sacrificing our overall well-being.