If you are reading this while replying to your texts or social media notifications then what you are experiencing is Digital Distraction. Multi-tasking has been drilled in our minds by smart techs giving a guise of getting done more in less time but multi-tasking is not productivity. It is simply Digital distraction – a big barrier to our productivity.
What is Digital Distraction?
Digital Distraction can be defined as a distraction caused by any form of digital media or electronic devices that divides the concentration from the present or existing and important work.
So if you find yourself scrolling through the phone during dinner or lunch or trying to read notifications under the table while in a meeting, then you are digitally distracted and it’s bad news for your attention span or focus.
Information overload is a real problem that is acknowledged by no one. With smartphones getting smarter, it is now the IQ of people that is reducing to maintain the balance. We are constantly being targeted with numerous forms of information, notifications, and alerts so that our mind is constantly connected to the internet.
This habit of constant connection is harming both the personal and professional lives of every individual. Scrolling through 30 seconds videos neither helps us nor informs us about anything and the result is hours of mindless phone usage.
A study has shown that even having a cell phone can be distracting – using it is a different story altogether. Cell phones during dinner, while talking to a friend, or while working in an office is always a call for digital distraction.
On average, a knowledge worker will have: at least 2 or more social media streams, a chat stream, a news app, a music app, 2 or more movie streaming apps, and at least 2 email apps, and about 90% of the day is spent managing these. Having multiple streams running at the same time, for example, watching a movie while replying to your boss’ email while reading a social media notification and swiping it off – is a common behavior executed without thinking. But studies have shown that people who actually multi-task with digital media, don’t really pay attention or execute their tasks as efficiently as people who focus on one thing at a time.
Why do we get Digitally distracted?
There are many reasons for being constantly connected to the internet. Reasons like FOMO – fear of missing out and FOBO – fear of being offline and Nomophobia – fear of being out of phone contact are a few of the common ones. The necessity to have the first comment on a trending post, the urge to know the breaking news first and spread it amongst your friends are primary triggers for that. Identify those times when you feel the urge to check the phone when talking to a friend and stop yourself.
Another common behavior is ‘looking up’ during a discussion. Talking about Keanu Reeves, immediately check Wikipedia to know his date of birth or his filmography to ‘make a point is another of such abrasive behaviors. The need to be updated, to be first and to sound know it all, would be the core reasons behind it.
Understand that it’s okay to not know sometimes, it is perfectly normal to know news later and it is fine to not be the first one.
On average every person checks his phone every 15 minutes or less – which is a sign of addiction. Technology ruining our mental health is the bad news but the good news is that technology can prevent it as well.
Rather than getting controlled by digital distraction and information overload, it would be much wiser to control it yourself. The first step for that is realizing and accepting the about being overloaded with information. The next step is the use of digital tools to combat the distraction – using fire against fire.
Digital Detoxing
- Note down the interval between your pick-ups. There are apps for that – Digital Wellbeing in Android and Phone usage in iPhone. Once you note down, set Do not disturb a little beyond that pickup time interval.
For example, if you pick up the phone to check notifications every 15 minutes, put all your digital devices on Do not disturb for 20 mins and check notifications after the alarm goes off. Once you start getting comfortable with that time, increase the time by 5 minutes until you reach a stage where you can go hours without checking notifications.
2. The next possible solution would be to take a fixed break of 3 minutes after every 30 minutes of screen time. The numbers need not be necessarily fixed but in my observation, 10% of the time spent on the screen should be without a screen.
3. Another possibility would be to check notifications at a specified time during the day. Apple offers a group notifications feature – something which is missing in Android but other third-party apps can provide that.
Self-control is the best way to go ahead but that can always be assisted by other applications that block the notifications and prevent you from multi-tasking. If you are focusing on a task then focus there. Don’t break your focus for social media – the world will be fine.