Quick, if you had to guess, how many times a day do you check your phone? Research suggests that most people check their phone approximately 85 times per day (about every 15 minutes) and significantly underestimate their usage. It often takes a long time, over 20 minutes, to regain focus after an interruption. Frequent interruptions can also reduce the quality of your work and increase feelings of stress related to working. You pick up your phone and before you know it, the day is almost over. The idea that your phone can be distracting isn’t a new but what can you do about it? Getting rid of your phone completely is not realistic but that doesn’t mean that you can’t take steps to reduce distractions from your phone.
Charge your phone in an other room- Notifications from your phone can interrupt your sleep during the night. If you use your phone as an alarm clock, consider setting “do not disturb” hours in the evening. This will silence notifications except from selected contacts. During the day, place your phone in another room or a drawer when you want to focus. If you wear a smart watch, consider setting it to theater mode.
Interrupt the urge to check your phone- Frequently checking your phone can create a reward feedback loop. Essentially, your brain anticipates and seeks out pleasure (e.g. excitement, novelty, social connection, etc.) or relief from negative feelings (e.g. boredom, anxiety, loneliness) and this is reinforced by responding to notifications from the phone. If this happens enough times, eventually, it becomes an automatic habit. To break the cycle, take a moment to ask yourself if checking your phone is serving a purpose other than distraction. In other words, think about WHY you are checking your phone in that moment and if it can wait.
Schedule time on task and time for breaks- Setting a timer for a task creates a sense of urgency and can help you focus on the task at hand, rather than giving in to distractions. Techniques such as the Pomodoro Method leverage this sense of urgency gently. To use the Pomodoro Method, set a timer for 25 minutes and try to make as much progress as possible on one task for that whole time. After the 25 minutes are up, take a five minute break. You can check your phone, use the restroom, stretch, eat a snack, take a quick walk, or use this time however you like. When the five minutes are up, complete this cycle again. After four cycles, take a longer break of 15 to 20 minutes.
Schedule time away from screens- Schedule times during the day or during the week when you stay away from screens (not just your phone). This might include meal times with family, going for a walk or hike outdoors, making art, or another activity you enjoy. The purpose of this is to reduce reliance on your phone for entertainment.