How many notifications do you get in a single hour? How many times do you get sidetracked when simply trying to complete a task?
No need to get specific with your answer—but if you’re like most people, the answer is “a lot.”
Probably more often than you would like. And the sad reality is that the ubiquity of digital was supposed to make our lives easier and more efficient. Instead, it’s making our lives more stressful. And our ability to focus is weaker!
It’s important to note that although there’s a pervasive idea being plugged in all the time rewires our brain (if you’ll pardon the pun), there’s little scientific research to support this notion. Your brain isn’t permanently damaged by using your phone or tablet all the time.
But you have trained it in certain ways. You’re now more inclined to skim through text instead of reading it in depth. You crave instant gratification from gaining information immediately or hearing a response from someone right away, and you no longer have the patience for sustained effort or simply waiting for something to play out.
The problem with this lack of focus is that we’re less likely to retain information, more likely to make errors, and because we let our minds wander so easily, it takes much longer to complete tasks. Over time, this can increase our stress levels, and greater amounts of stress take a toll on our mental and physical health.
Be mindful about breaks:
The problem with always being connected is we prioritize whatever comes up as soon as it comes up—an email, a text message, a social media notification. Some of these are less important, but many of them are, in some way, a priority. You can learn to balance your task at hand with any new tasks that come up by creating specific times to check your devices for updates. Set a timer to focus on a project for 20 minutes; then give yourself 10 minutes to catch up on any notifications that came in since your last break. Once those 10 minutes are up, set your timer for another 20 minutes and start the cycle again.
Create a better work environment:
When you sit down to work, be committed to working. Create an atmosphere with minimal auditory and visual distractions, both including digital distractions and real-world distractions. Although you might find some degree of background commotion helps you focus (for example, if you like to work in a coffeeshop), a relaxed environment gives you permission to not be focused on your task at hand. Do your best to minimize distractions and create a to-do list so you know exactly what you need to accomplish.
Engage in analogue activities:
Finding ways to engage your brain can help improve concentration and memory, but these activities are often best done if they are not on a screen. Make a point of reading print books, especially books that are longer and more complex. Work on a puzzle (either a word puzzle like crossword, or a jigsaw puzzle) or play a game. These will force you to focus on one mental challenge and one alone.
Don’t neglect other healthy habits:
Your mind depends on a healthy body. Getting plenty of exercise will improve your blood flow to boost cognitive function, and adequate sleep will ensure you aren’t in a haze half the day—or worse, dependent on caffeine, which can wreck your focus when consumed in large amounts.
Focus on…well, focusing:
A big part of focusing is about your ability to block out distractions. When you take time to focus on little things in a low-stakes environment, you feel better when you have to focus on the important stuff. Take five minutes out of your day to meditate or do deep breathing exercises while blocking out unpleasant sensory overload or intrusive thoughts.
