How to Stay Focused: Smart Ways to Use Your Devices
Smart devices make it easy to get information and communicate quickly, and they are a big part of our daily lives. However, constant notifications can make it hard to stay focused.
In his book *Distraction Trap: How to Focus in a Digital World*, Francis Booth calls this time the “age of wires.” He explains that we are always connected by devices, whether at work, on the streets, in trains, or at home. This creates a nonstop digital world filled with distractions.
To explore how to deal with the negative effects of smart devices, we spoke with Brittany Hunt. She is an internationally certified therapist specializing in addiction and mental health. She has a Bachelor of Health Science in Mental Health and Addiction from the University of Auckland, a diploma in Psychology and Counseling, and postgraduate studies in Addiction. She is also the head of the Quality, Innovation, and Research department at Clinic Les Alpes.
Signs of Distraction
Hunt explained that people who use their phones a lot often check them even when there’s no real need, especially if they have to wait for more than a few seconds. Many scroll through different apps one after the other, looking for updates or something interesting.
This is similar to how we act when we’re hungry—opening the fridge again and again, even though we already know what’s inside. In both cases, we’re trying to satisfy a feeling or urge.
Being Helpful Without Being Distracting
Hunt explains that smart devices, sold as portable computers, are made to make our lives easier. To get the most out of them without losing focus, we need to change how we use them. Instead of just using them for fun, we should treat them as tools to help us with specific tasks.
One simple way to do this is by turning off notifications for apps that aren’t urgent, like text messages, emails, shopping apps, and social media. Notifications, blinking lights, and the act of unlocking your phone can keep pulling you back to the device.
By turning off these notifications and only opening apps when you need them, you can cut down on distractions, get more done, and stay focused on what really matters.
Smart Devices and Stress
Hunt explained that using smart devices too much can lead to higher stress and anxiety. This is because people feel pressured to always be active on social media and keep up with interactions there.
She added that constantly seeing upsetting news or comparing yourself to others on social media can make these feelings of anxiety worse.
Reducing Distractions
Hunt also said that smart devices can harm our relationships, both personal and professional. They reduce the quality of face-to-face interactions and make it harder for us to focus on conversations. Even though we feel more connected by messaging often, we lose the deeper connection that comes with in-person talks.
To help with this, she suggested creating “tech-free” zones or times to limit smart device use. For example:
- At home, avoid using phones after 7 PM or keep devices in shared spaces like the living room or kitchen.
- At work, have phone-free meetings or encourage coworkers to talk during lunch breaks instead of using their phones.
Suggested Apps
Therapist Hunt suggests that instead of downloading more apps, it’s better to remove the ones you don’t use often. This makes your phone simpler and easier to use. By keeping only the apps you really need, your phone becomes more functional without feeling overwhelming.
You can also use built-in phone features to encourage healthier habits, like switching to grayscale mode, enabling Do Not Disturb, and setting screen time limits.
Managing Your Device Usage
Hunt advises people who struggle with screen time to first think about how they use their devices. Ask yourself these questions:
- Do you depend on your device for everything?
- Are you spending too much time on it?
- Is your device use affecting your mental health, focus, or productivity?
Answering these honestly can help you understand how much control your device has over your life. Then, you can start looking for ways to improve your habits.
Hunt suggests simple changes, like using a dictionary instead of Google to look up words, calling a restaurant to place an order instead of using an app, or doing your banking on a computer rather than your phone.
In short, using less technology can sometimes lead to a healthier and more focused mindset. Taking a small step back from your devices might actually help you move forward in other areas of life.
Published: 16th November 2024
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