It’s easy to get distracted by technology. Rather than avoid it completely, it’s about asking yourself ‘how can I use technology productively’? Below are 5 tips I have shared that can help with studying, deadlines, procrastination, avoidance and doom scrolling.
Statistically, According to a University of California Irvine study, “it takes an average of 23 minutes and 15 seconds to get back on track after an interruption or distraction. We know that people with anxiety, depression and or ADHD may struggle even more so with concentration and selective attention. Therefore it is paramount to modify your habits to maximise your chances of success.
- Focus modes – using these on a windows computer, Apple or android device can help to limit screen time and restrict access to apps during select times such as evenings and work hours. Though these systems are generally easy to bypass by clicking ‘extend’ or turning off, making them not always the best for staying on track.
2. Physical phone blocking devices
Various devices exist on the market including the ‘padlock’ which currently costs £34.50. With customisable schedules, you can limit distractions to help stay focused. Padlock device is also great as you need to physically tap your phone on the device to unlock, although there is an emergency unlock that can be used 5 times before having to reset the app completely. Placing the padlock in another room can serve as an additional barrier towards breaking focus.
You can also use physical locking devices e.g. an Oppysbox, although it’s not practical if you need to use your phone in an emergency. There is an option to unlock five times but once that is spent, you’re not able to unlock it until the time is up. Don’t do what I did and lock your phone in for 30 hours when you meant to lock it inside for 30 minutes 😬.
3. Social media purge
Block, unfollow or limit content that doesn’t resonate with you. What are your intentions for following certain information? For example, people often report that it’s important to be aware of the news. Whilst it’s important to be aware, it doesn’t mean you need to be flooded 24/7. What other content captivates you. How can you embed more of that into your conscious media feeds.
4. Use the tech
If you feel comfortable, use SIRI, Alexa or Google to log your calendar invites and reminders to keep on top of your to-do list without having to take time out of your day and get sucked back into using your phone.
5. Get immersed
What is it that you’d rather do with your time? For example, research shows that creating with our hands helps to improve mental health. Even if it doesn’t feel like you have the motivation, try and set up for 5 minutes. Over time you might find that it gets easier to get started, people often report feeling more grounded and present. Get immersed and see what happens!
Creativity, Happiness and Your Own Two Hands How Meaningful Hand Use Enhances Well-being
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You can find my video that accompanies this post here Instagram: 5 digital wellbeing tips
The Space Between Cognitive Behavioural Psychotherapy
