When was the last time you had an entire day without any digital distractions? It might even be difficult to think of a tech-free hour to be honest! Most of us spend our days tethered to these devices, which can act as constant sources of distraction, making it difficult for us to focus for any significant length of time. While keeping us connected, they cost us in multiple ways.
There has been a significant reduction in the attention span of people over the last few decades, but how did these digital devices affect our ability to focus? According to a study by Gloria Mark, a professor at the University of California, the average worker switches tasks every 47 seconds, followed by a switch cost of 25 minutes to regain full attention after an interruption. The constant stimuli and influx of information throughout the day through the various digital mediums deplete our energy sources required for focused attention. As a result, we often end up spending our time on activities that require less resources such as scrolling through social media and spending time on the internet.
These constant distractions make it quite difficult to finish a full-length video without reaching for your phone. But is this really a problem? Switching between multiple tasks might seem easy, but it actually increases your stress levels. The switch cost, which is the time taken to re-adjust to the new task you have switched to, directly impacts your performance levels. This can also make you more prone to making mistakes. The notification trap takes over our day, with every ding and alert creating a sense of urgency and pressure to check our phones, making it difficult to relax. This is further amplified by our ‘Fear Of Missing Out’. Constant connectivity brings feelings of anxiety about missing out on exciting experiences out there. This fuels compulsive scrolling and comparisons, a behaviour often exploited by digital platforms. As a result, resisting that ‘limited-time offer’ notification on our favourite product becomes increasingly difficult!
Even though we might try to categorise this shifting habit under our multitasking skills, it becomes impossible to overlook its effects. In a world where technology has become ubiquitous, it is impossible to imagine a life without them. Hence the key lies in striking a balance and here’s how:
Managing your digital environment: Set app limits to curb usage and turn off non-essential notifications. You don’t really need to know every time someone sends you a follow request, it can wait!
Replace screentime with offline activities: Taking a walk, journaling or picking up a book can replace mindless scrolling. Even though a kindle might come in handy, picking up a physical book can be a pleasant change. Go back to the activities you loved doing, before the screens took over!
Establishing Tech-free Zones: Designate times during the day to keep your phones away. Such as, during mealtime, while spending quality time with family and friends or other parts of the day as you feel required.
Practising screen-break techniques: Taking a 5-minute breather after 25 minutes of focused work can help reset your brain (Pomodoro technique). Also, looking away from your screen for a few seconds after a significant period of screen time can also help you refocus your attention. As it is said, single-tasking is more efficient than multi-tasking!
Digital Detox: Pick a day to completely disengage from the digital world. Reconnect with the offline world by engaging in real-life interactions. You could even consider a getaway to unwind and rejuvenate!
The digital age calls for a change in our relationship with technology. The key is to reshape our habits to use technology intentionally, thereby reclaiming focus, productivity and ability to engage deeply. Let’s work on building a mindful digital life!