The fact that we are living in an age of constant digital distractions is nothing new. At this point you have surely read hundreds of articles that relate the use of any device that you can carry in your pocket with a decrease in the levels of happiness, concentration, productivity and even cognitive development.
And surely you have also heard that the urge to check your phone is similar to other types of addictive behaviors, since like the addiction for gambling or shopping, it releases a small dose of dopamine in different regions of the brain and makes us come back for more, even though we know it's not the best for us.
So the question is no longer if we are distracted, but how can we overcome our addiction to focus on the things that really matter?
As a mindfulness expert and wellness entrepreneur, I've experimented with a ton of apps and tech solutions, but found that the most powerful solution is not about downloading more apps, but about changing habits.
Here are the most powerful internal changes you can make to radically improve your focus, clarity, and productivity.
Strategy 1: tie yourself to the mast of the smartphone
You may remember the ancient Greek myth of Odysseus. As his ship approached the sirens, he knew that his rational capacity would be clouded by the seductive call of their voices, and that their intoxicating song would lead him to abandon his interests and leap to death, so before meeting the sirens, he and his crew tied themselves to the mast of their ship.
Our smartphones are the sirens of today. They are intoxicating and highly addictive, and that means we can't trust our good judgment. Like Odysseus, we will be better off if we put limits on how we use these devices before we are in his presence.
Here are some strategies to consider:
- -Erase any addictive app from your phone. If that's too radical, take them off the main screen or arrange them in a folder so you're not constantly looking at them.
- -Use the Moment app to monitor your usage patterns.
- -Put the colors of your phone in grayscale so that the colors do not attract you so much attention.
- -Use 'airplane mode' or 'do not interrupt' to silence incoming distractions.
- -Consider disconnecting your router at night or on weekends.
- -Reduce the capacity of your cell phone or lower the model like an iPhone SE.
Strategy 2: Become aware of the need to distract yourself
You're in the middle of the day, busy with a ton of meetings, emails, and delivery times and suddenly, out of nowhere, you have a spare moment in your day. And then, without even realizing it, you pull out your phone and open the mail, Facebook, the news, or any other distraction. How often does this happen to you?
The need is even more dangerous when we are at home, it is what makes us tell our children that we will play with them 'in a moment' while we have the phone in hand. It is what makes us interrupt a conversation with a friend, a meal or an important event to turn to see our phone.
What we now know from science and mindfulness is that the best response to urgency is simply to be aware of it. When you feel like you have to check that email, that price, or that message, become aware that you are experiencing a need. Realize how it feels and the thoughts you are having.
Then make a conscious decision whether to follow your impulses or not. Even if you end up checking Facebook or Instagram, this micro moment of awareness makes all the difference. It takes you out of autopilot mode and gives you back the ability to choose how to spend your time.
Strategy 3: Time to 'flow'
In the early 1990s, psychologist Mihaly Csikszentmihalyi coined the term 'flow' to describe the state of absolute absorption of the task in front of you. Flow is the opposite of distraction. It is that state in which we all find ourselves from time to time in which our sense of time and being dissolves and we are able to do more things in a couple of hours than we normally would in days. Research shows that you don't have to be LeBron James or Serena Williams to experience this state. It is available to everyone, no matter what you do.
But here's the catch. To flow you need to be away from interruptions and distractions. So here are some tricks to create distraction-free spaces in your day to day:
- -Add 'flow blocks' in your calendar. Don't assume that they will happen by themselves.
- -If possible, work from home, in a cafe or in any other environment where you are free from interruptions during these blocks.
- -Put your cell phone in 'airplane mode'.
- -Close your browser and your email.
Strategy 4: Do nothing
Today, we have made 'doing things' the most important virtue. We brag about how busy we are. We tailor our days to eliminate any spare time or space that might be left over.
This has resulted in the death of inactive moments, moments where you just are. However, science shows us that both our bodies and minds are not designed to be active all the time. We are happier and more productive, and we are more focused when we give ourselves moments to pause, breathe, look at the view, and do nothing.
See what happens when you give yourself space to do nothing at certain times of the day. Give yourself the opportunity to experience moments when you release yourself from the expectation that you are doing something. You can go for a walk, take in the view, or reflect on your day before falling asleep. These moments connect you with the present, give you a spark of gratitude and remind you of the importance of savoring and enjoying this fragile life that can leave you at any time.
Implementing these four strategies is not easy, it requires putting aside our ordinary habits of digital distractions. But the payoff is massive. In a world where distraction has become the cultural norm, your ability to successfully navigate these forces and manage your attention will give you a great competitive advantage.