We live in a world where our phones and computers are always buzzing. Emails, messages, and social media notifications constantly pull us away from our work. This constant distraction makes it hard to concentrate and get things done.
Imagine you’re trying to write a report. You’re finally getting into a good flow when suddenly, your phone lights up with a new message. You can’t resist checking it. Then you see a funny meme on social media and spend the next 15 minutes scrolling through your feed. Before you know it, an hour has passed, and you’ve lost your train of thought.
This happens to many of us. All these distractions can make us feel stressed, burned out, and overwhelmed. We might find ourselves working longer hours, but still not getting as much done.
A study by the University of California, Irvine found that it can take up to 23 minutes to regain focus after a distraction. This means that even a brief interruption can significantly impact our productivity.
Furthermore, research shows that constant multitasking can actually decrease our cognitive function. Our brains are not designed to efficiently switch between multiple tasks. Instead of improving our productivity, multitasking often leads to increased stress, decreased accuracy, and even impaired memory.
But there are ways to take back control. One helpful approach is to try a “digital detox.” This doesn’t mean giving up technology completely. It means making a conscious effort to limit distractions and focus on your work.
However, “digital detox” can be interpreted in various ways.
- Beyond the individual: Some organisations are exploring “digital detox” days or even weeks, encouraging employees to disconnect from work emails and messaging platforms. These initiatives aim to reduce burnout and improve employee well-being.
- Mindful technology use: Instead of simply restricting access to technology, a “digital detox” can also involve cultivating mindful technology use. This involves being intentional about how and when we use technology, and prioritising deep work and meaningful interactions.
- Reconnecting with the real world: A “digital detox” can be an opportunity to reconnect with the real world – to spend more time in nature, engage in hobbies, and cultivate meaningful relationships.
Here are some simple things you can do to start your own “digital detox”:
- Set aside time to focus: Choose specific times of day to work. For example, tell yourself, “I will work on this report for the next hour without any interruptions.” Turn off notifications on your phone and close any unnecessary tabs on your computer. Let your colleagues know you’re busy.
- Group similar tasks together: Instead of switching back and forth between different tasks, try to complete similar tasks together. For example, spend an hour answering emails, then an hour scheduling meetings, and then an hour working on a creative project.
- Find a quiet place to work: Find a spot where you can work without distractions, like a quiet corner of your office or a coffee shop. If you work from home, try to find a dedicated workspace where you can close the door and minimise interruptions.
- Use tools that help you stay focused: There are apps that can block distracting websites, play calming sounds, or even track your time. For example, the “Forest” app lets you plant a virtual tree. If you leave the app, the tree dies! This encourages you to stay focused and resist the urge to check your phone.
By making a few small changes, you can improve your focus, reduce stress, and become more productive. Remember, the goal isn’t to eliminate technology, but to use it in a way that helps you, not hinders you.
