I have mixed feelings about owning a smartphone. I have owned an iPhone since day 1, back in 2007, when it was first released. It had everything I wanted and needed, eliminating the need for multiple devices: camera, iPod, phone; but somewhere along the way, my reasons for owning a smartphone became muddled with the need to have access to social media, parking apps, fast food delivery and online shopping, all in the name of convenience. But whose convenience is it? It was becoming clear it wasn’t mine.
Did You Know? It Takes 15-25 Minutes To Regain Focus
How often have you tried to focus on a task and then ‘ping!’ you receive a notification, instantly interrupting your flow? Distracted, you check the notification, which leads to checking your messages and then your email; you click on some of your socials, you scroll, you give likes, and realise that you have lost 10 minutes from that one notification. You try to get back to work, but you struggle to focus fully and find a flow.
Studies have shown that it can take 15-25 minutes to re-attain flow once interrupted by a smartphone, resulting in lost time, effort and work productivity. If you get 100 notifications a day (like I used to) that equates to about 4 an hour, meaning that at the point of flow in your work, you’re likely to be interrupted again, falling farther behind, affecting the quality of your work, making you feel more stressed, and your performance suffers. You may end up working extra hours to complete tasks that could be done in half the time. Does this sound familiar?
The Truth About Smartphone Dependency
Now, imagine a serene workplace where you can focus intently. You feel relaxed, the work flows effortlessly, and you complete tasks faster. You gain clarity and reflect on your work more effectively. The quality of your work improves, and you achieve your best in a long time. You walk out of work, taking in all the jealous looks from colleagues, and enjoy an evening with your loved ones. All this was possible because you were no longer distracted and chose to check your smartphone with intention. What emotions arise in this scenario?
Constant connection is tiring, stressful, and reduces your focus. Humans can now focus for only 8 seconds, down from 12 seconds in just over a decade. A 2015 study showed smartphone users appreciate convenience and connectivity but feel frustrated by constant distraction and loss of focus. Many want to cut back but struggle with the habit of using their phones.
And there is a more insidious side to phone use. Some people experience withdrawal and dependence on their smartphones. A 2014 study called ‘Out of sight is not out of mind’ found that smartphone attachment can lead to feelings of anxiety, depression and loneliness through smartphone use and even users feeling ‘separation distress’ when unable to access their device. A question arises – just how addictive are our smartphones?
With this in mind, you have got to ask yourself;
“Am I using my smartphone, or is it using me?”
So, What Can You Do?
There are a few trends that have surfaced in the past decade that may help you retake control of your focus and life. Digital Minimalism and Dumb-Phones are two of the most popular.
Digital Minimalism
You may be aware of the minimalist trend that came around in the mid-2010s, where people were reducing what they owned for a clearer, more intentional life.
Digital Minimalism is the same concept, just applied to our digital lives. Here are some principles to follow:
- Follow the rule of one: You should only have one instance of an app that serves a certain function, e.g. music apps or maps.
- Mono-task: Focus on one single task at a time, not constantly toggling between apps or devices. Only around 2% of the population can actually multitask; everyone else is just kidding themselves.
- Set aside time: Choose a certain time(s) in the day to intentionally check your phone.
- Find analogue alternatives: Reading physical books, writing in a journal or listening to music without a screen (I often use my smart speakers to play music, rather than through my phone).
Dumb-Phones
Gen Z (1997-2012) are leading a trend towards dumb-phones. They seek intentionality in their lives and use phones like the ‘light phone’, which only perform basic functions like calls, texts, music, and maps. Some models have matt displays, making them less appealing to pick up and browse.
What Have I Chosen To Do?
I’ve combined digital minimalism and the light phone. I reduced my apps from nearly 100 to 35 reducing my notifications from around 100 daily to just 8 this week. I deleted WhatsApp, social media, and email. To access them, I have to log onto my laptop, creating more friction and reducing frequent checking. Instead, I set aside time daily to quickly check and respond to WhatsApp messages and emails.
I’ve also transformed my phone’s appearance to resemble the light phone via the ‘dumb phone’ app. It features an all-black screen with simple white text linking essential apps: messages, notes, phone, music, audiobooks, and calendar. These changes reduced my screen time by 41% (with further reductions expected). Mono-tasking has become easier to achieve as I can leave my phone in another room and not in my eye-line.
Reflecting on this week, I felt the pull of my phone, wanting to check mail and socials. But I realised they weren’t there and simply locked it. I’ve noticed it’s much easier to focus on work, writing a blog and this article efficiently, compared to dragging it out or struggling to complete it. My emotions have also been steadier, avoiding the ups and downs of unfocusedness, frustration, and decision fatigue.
I know this will resonate with a lot of people out there. Just like a drug, our phones are making us addicted and more dependent, but there is another choice. You just have to be brave enough to choose intentionality and a better life for yourself, and those around you.
Article written by Paul McLaughlin, psychology coach and LADZ partner. To book a session with Paul, download the LADZ app today.
