People often say we’re living through a distraction epidemic. But is this actually true?
Let’s look at the numbers.
Gloria Mark, a professor and expert on focus, conducts research on how often office workers switch tasks on their computer. Though she studies people who work in traditional offices, I think it’s safe to assume that her findings apply to everyone who uses screens.
In 2004, we spent 2.5 minutes on a task before switching.
In 2012, we spent 1 minute + 15 seconds.
Now, we spend 47 seconds.
47 seconds. And that’s at work, where we’re making a genuine effort to get stuff done. It’s scary to think what happens during leisure time.
Focus is Hard
Even without our world of distractions, concentrating on boring or difficult tasks for long periods of time is inherently difficult for humans.
It was hard in 1989 too.
Your huge hair was distracting. Taking breaks to tape songs that came on the radio was distracting. Going door to door to find missing siblings at dinner time was distracting.
But there were no smart phones or addictive algorithms or tech entrepreneurs tracking your every move in order to monetize your attention.
Your Eyes are Their Diamonds
Every time you consume content online, there is a transaction — even if it doesn’t feel that way. You trade your precious time for an experience. And somewhere on the other side of your screen, a person (or faceless entity) makes money or logs your behaviour for future use — or both.
It may feel like a fair trade. But most of the time it is not.
The internet wasn’t always designed to addict you. In its infancy, the online world was populated by idealistic nerds and a motley crew of early adopters. It was thrillingly random and difficult to monetize. There were no obvious pathways to becoming a grifter, convincing people to consume content in exchange for ad revenue, or using dark patterns to make people buy.
But those early days of joyful exploration are over.
Understand the Situation
In the internet’s current iteration, your attention is a commodity. Over time, living vicariously through screens erodes our sense of humanity and the way we experience life.
This may sound like an extreme view. And it is. But it’s also true.
Deep down, you probably know it.
Unfortunately, it’s hard to discuss this topic seriously — because we are all addicts.
This is much larger conversation we need to have as a society.
But, for the purpose of this article, let’s start small.
Let’s say you wanted to try to change your online behaviours. Where would you start?
Here are some time-tested ideas you can start implementing right now.
Accept Your Nature
Struggling to focus is part of who we are as humans.
We are animals. Our brains seek out novelty. We fixate on potential threats.
We are natural optimizers — which is why we think it’s logical to “save time” by watching YouTube videos at chipmunk speed instead of abstaining.
Every time you pick up a screen you are participating in modern culture, in society, in the dominant pastime of your fellow humans.
This is normal behaviour. So don’t be hard on yourself. You are normal.
But if you find this kind of life unsatisfying, you will need to deviate from the norm.
Document Your Journey
Awareness is necessary for change. The best way to build awareness is to start a tech journal for a few months, ideally using a physical notebook.
Write down your thoughts and feelings around screen use in the moment, no matter how small. Think of yourself as an investigator, taking notes. Future-you will appreciate having these observations to look back at, so you can see how far you’ve come.
Learn to Recognize the Signs of Too Much Screen Use
- You feel anxious or restless without your phone or device.
- Your screen is the first and last thing you see each day.
- You find yourself reaching for your phone even during brief moments of downtime.
- Your physical health is affected (eye strain, headaches, back pain, carpel tunnel syndrome, health issues due to a sedentary lifestyle)
- You realize you’re spending more time interacting with people online than offline.
Change Your Behaviour
Because the internet is so woven into our daily lives, quitting cold turkey is not an option for most people. But you can change your behaviours slowly over time.
Track your minutes: Most devices have built-in tools to help you monitor screen time. You might be surprised by how many hours you’re spending online. Once you know your numbers, it’s easy to set goals for cutting your screen time down. It’s not easy to meet them, but it’s a start at least.
Create tech-free spaces: Establish areas in your home where screens are not allowed. These spaces can become sanctuaries for face-to-face interaction or just quiet contemplation.
Remove all screens and chargers from your bedroom: Keep your phone charger as far away from your bedroom as possible, and commit to out-of-bedroom phone charging as part of your nighttime routine. Try using an old-fashioned alarm clock or — if you’re like me and you’re prone to sleeping through your first alarm — try a digital clock with multiple alarm options.
Try analog mornings and evenings: Experiment keeping the first and last hour of your day free of screens. Pick up a book, meditate, or simply enjoy your coffee without the relentless buzz of humanity flowing into your head. It can set a more peaceful tone for your day and improve your sleep at night.
Find some screen-free hobbies: And reserve at least two blocks of time per week for doing them. Some ideas: reading physical books, painting, sports, building things, baking, gardening, hiking.
Connect in person: Next time you’re tempted to mindlessly scroll, trying reaching out to a friend for a chat or meeting up in person. Even a Discord audio chat can be so much better than texting.
Turn your smart phone into a dumb phone: The r/dumphones sub-Reddit has some amazing ideas for transforming your smart phone or setting up a dumb phone with only the tools you need. (Just don’t spend too much time reading there!)
Ask yourself hard questions: For example, “Is this screen time adding value to my life?” or “When viewing online content, am thinking critically or am just filling my mind with other people’s thoughts?” Whether you’re using screens for relaxation, connection, or learning, make sure it’s serving a purpose and aligns with how you want to spend your time.
Reward yourself with scheduled screen time: Maybe you want to cut down your Netflix hours or limit social media to certain times of the day. Having clear, achievable time restrictions can help you stay on track. I use the Quiet productivity planner to schedule my screen time. Putting your screen time rules on a Post-it Note and placing it on or near your devices also helps a lot.
Make Time For Quiet Contemplation
If you are in the habit of filling every second of free time with activity (especially if that activity involves consuming online content) you are probably missing out on the benefits of inactivity.
Taking time to sit in a room by yourself can spark creativity and introspection. Even 20 minutes a day can change your life. I know this because it changed mine.
Want more quiet? Check out my other blog posts, subscribe to the newsletter, or purchase the exact online productivity planner I use every day. Thanks for reading! Love Anna