This article has been translated from our English edition.
The opinions of the employees of You are personal.
The fact that we live in a time of constancy digital distractions It’s not new. By this point, you have surely read hundreds of articles related to using a device that you can carry in your pocket with all decreases in satisfaction, focus, productivity, and even cognitive development.
And surely you’ve heard that the urge to do so look at your phone It is similar to other types of addictive behaviors in that, like gambling or shopping addiction, it releases a small dose of dopamine in different regions of the brain and makes us want to get more back, even when we know it is not for us.
So the question is no longer whether we are distracted, but how we can overcome our addiction in order to focus on the things that really matter.
As an expert in Mindfulness As a wellness entrepreneur, I’ve experimented with many applications and technological solutions, but I’ve found that the best performing solution has to do with changing habits rather than downloading more apps.
Here are the key internal changes you can make to radically improve your focus, clarity, and productivity.
Strategy 1: bind yourself to the mast of the smartphone
You may remember the ancient Greek myth of Odysseus. As his ship neared the sirens, he knew that his rational ability would be tarnished by the seductive reputation of their voices, and that their intoxicating song would make him give up his interests and jump to death before meeting the sirens Sirens, he and his crew tied themselves to the mast of their ship.
Our smartphones are the sirens of today. They’re intoxicating and addicting, and that means we can’t trust our good judgment. Like Odysseus, we will be better off restricting the use of these devices before we are in his presence.
Here are a few strategies to consider:
-Delete any addicting app from your phone. If that’s too radical, take them off the main screen or put them in a folder so you don’t keep looking at them.
– Use the Moment app to monitor your usage patterns.
– Set the colors of your phone to grayscale so that the colors do not attract as much attention.
– Use Airplane Mode or Do Not Interrupt to turn off incoming distractions.
– Consider disconnecting your router from your computer at night or on the weekend.
– Reduce the capacity of your mobile phone or lower the model like an iPhone SE.
Strategy 2: Realize that you need to distract yourself
You are in the middle of the day with a ton of meetings, emails, and delivery times, and suddenly you have a free moment in your day out of nowhere. And then, without even realizing it, pull out your phone and open up the email, facebook, messages, or other distractions. How often does this happen to you
The need is even more dangerous when we are at home. Therefore, we tell our children that while we have the phone in hand, we will be playing with them “in a moment”. It’s what makes us interrupt a conversation with a friend, a meal, or an important event to see our phone.
What we now know thanks to science and knowledge Mindfulness is that the best answer to urgency is simply to be aware of it. If you feel you need to check this email, price, or message then you are realizing that you have a need. Know how it feels and what thoughts you are having.
Then make a conscious decision as to whether or not to follow your impulses. Even if you end up checking out Facebook or Instagram, that micro-moment of awareness makes all the difference. You exit the autopilot mode and can choose how you want to spend your time again.
Strategy 3: time to “flow”
In the early 1990s, the psychologist Mihaly Csikszentmihalyi coined the term “flow” to describe the state of absolute absorption of the task ahead. Flow is the opposite of distraction. It is this state that we all find ourselves in from time to time, in which our sense of time and our being dissolve and we can do more things in a few hours than we normally would in days. Research shows that you don’t have to be LeBron James or Serena Williams to experience this condition. It’s available to everyone, no matter what you do.
But here’s the catch. To flow you need to stay away from interruptions and distractions. Here are some tricks to create distraction-free spaces in your everyday life:
-Agenda “Flow Blocks” on your calendar. Don’t assume they will happen by themselves.
-If possible, work from home, in a coffee shop, or any other setting that is free from interruptions during these blocks.
– Put your phone in airplane mode.
-Close your browser and your email.
Strategy 4: Do nothing
Today we made “doing things” the most important virtue. We brag about how busy we are. We adjust our days to save any remaining free time or space.
This has resulted in the death of inactive moments, moments that you are in right now. However, science shows us that both our bodies and minds are not designed to be constantly active. We are happier and more productive and focused when we give ourselves moments to pause, breathe, look at the view, and do nothing.
See what happens when you give yourself space to do nothing at certain times of the day. Give yourself the opportunity to experience moments when you free yourself from the expectation of doing something. You can take a walk, enjoy the view, or think about your day before falling asleep. These moments connect you to the present, give you a spark of gratitude and remind you of the importance of enjoying this fragile life that can leave you at any time.
Implementing these four strategies is not easy, it requires breaking our usual habits of digital distractions. But the payoff is massive. In a world where distraction has become the cultural norm, your ability to successfully control these forces and manage your attention gives you a great competitive advantage.