The concept of mindful technology is edging its way into the mainstream as more and more people want to break free of unhealthy digital habits.
Pete Dunlap, Founder of Digital Detangler, is poised to help with this uniquely modern problem. He empowers individuals, schools, and businesses to transform their digital environments for greater well-being.
You sit down at your computer, ready to tackle your day. And then it happens.
A notification pops up – you’ve got three new emails. Before you can open them, there’s an instant message on the bottom of your screen.
Then you hear your phone ping and think, “Is that the sound of a calendar reminder or just a reply on my social media post? I’d better check before I start working…” And so it goes.
In today’s notification-obsessed world, it’s harder than ever to focus. Distractions like these can really add up.
Not only do you lose time reacting, but it also takes time to refocus. In fact, according to a study from the University of California Irvine, it takes an average of 23 minutes and 15 seconds to get back to a task after being interrupted.
Fortunately, technology doesn’t always have to be a distraction– it can also be a tool to help you focus.
10 Mindfulness-based tools to reduce distractions and improve your focus
We’ve gathered 10 of the best mindfulness-based tools that put the power back in your hands. Tools to reduce distractions and help you get your best work done.
These technologies will help you focus by blocking interruptions, removing distractions, getting you in the zone, and reminding you to take short breaks for better productivity. Ready to have a more mindful work day?
Let’s take a look!
Tools to reduce distractions
Our culture often feels the need to respond to everything the moment it arrives, but it’s really not necessary.
Tools like these allow you to pause the continuous stream of information for a period of time, so you can concentrate without interruption. You decide when to check emails, texts, and instant messages– not the person sending them to you.
Regardless of whether you use Windows or a Mac, you can pause notifications on your computer. Microsoft calls it Focus Assist in Windows 10 (known as Quiet Hours in earlier versions).
On your mac, it’s called Do Not Disturb. These tools work for desktop computers, laptops, and tablets. Take time to get familiar with the options, rather than letting the default setting disrupt your day.
Just like the tools above, you can pause notifications on your phone, both Android and iPhone. Many of us are juggling multiple devices – you may have a laptop open, the phone next to you, and tablet across the room.
Make sure you check out all the do not disturb settings available. Otherwise, you might find yourself reacting to whatever technology is making a noise!
Tools to avoid procrastination
We’ve all fallen into that black hole of social media. Whether you love reading about the latest Game of Thrones episode, watching cat videos, or commenting on politics, we’ve all been there.
Two of these tools let you limit access to certain websites or apps for periods of time. The third tool is geared toward writers who want a distraction-free interface to avoid any temptation to stray from their work.
Freedom is a website and app blocker. This tool has some great customization features to make it work for you. You can block only certain sites, the entire internet, or everything except the sites you need.
Freedom also allows you to schedule your blocks in advance – you can even save frequently used blocks so you don’t have to set it up every time. Think you can be sneaky and check your phone to access a blocked site? Freedom can sync blocks across all of your devices.
They offer a seven-day free trial. After that, you can pay $6.99 per month, $29 per year or $129 for lifetime access.
FocusMe offers a similar service to Freedom. Like Freedom, you can block specified websites and apps using a scheduler or as needed.
However, it doesn’t sync across devices (yet). It works with Mac, Windows, and Android – iOS is coming soon.
FocusMe has some additional features like break reminders and a built-in Pomodoro timer.
This is a popular productivity technique that uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks. FocusMe is a nice all-in-one tool if you’re trying to be more mindful and productive.
At the moment, their Android version is free. For Mac and Windows, it’s $6.99 per month, $30 per year, or $119.99 for lifetime access.
Focus@Will is a unique music streaming service. They offer specially curated and produced music tracks designed to improve your focus.
They claim, “Scientists have discovered that depending on your personality type, there is a specific type of music that when engineered just right, puts your brain into a flow state making you hyperfocused and exponentially more productive.”
Based on their research, they assign types of music based on a questionnaire you answer when signing up. However, you can listen to any of the music in their collections. Focus@Will offers a two-week trial, then it’s $89.95 per year.
For some people, music can be distracting in and of itself. You might prefer a little background noise instead.
Noisli is a site that allows you to create your own set of background sounds by combining clips from rain, water, wind, and more.
As one user says, “Perfect for working to — enough background noise to help me concentrate but not distracting enough to prevent me from being able to read or write. I love being able to layer the sounds and change the volume simultaneously as well!”
Do Nothing for 2 Minutes is brilliantly simple. It displays a countdown timer for two minutes on top of a peaceful nature scene. If you move your mouse or touch the keyboard, it will start again. Available for free on any browser.
Time Out promotes a similar idea – that you need to pause throughout the day. However, it has more features.
The default settings offer a “Normal” break (typically for 10 minutes every hour) and a “Micro” break (a brief pause of typically 15 seconds every 15 minutes). This helps you remember not to tense up too much for long periods. You can change or remove either kind of break, or add new ones.
Available on the App Store for free or you can make a donation.
Use these tools to reduce distractions and get your best work done
You don’t have to be a victim of constant interruptions.
Use these tools to reduce distractions as well as maximize your focus, so you can get your best work done.
Are there any others you’ve found that help you reduce distractions and improve your focus? Let us know in the comments!
Finding yourself consistently distracted by your Smartphone? In this 1 hour workshop, join Robert Plotkin, founder of Technology For Mindfulness and get the tools you need to gain back control in 2019. Click here for tickets
On this blog, we often provide tips for how to make more mindful, productive, and efficient use of technology. It’s easier to describe what to do than to actually create and engage in the habit of doing it. Suggesting that you don’t use your smartphone immediately upon waking up in the morning or within an hour of going to bed doesn’t make creating and following that habit easy to do. Today, I’ll offer three pointers that will improve your chances of forming a new and enduring technology habit.
Ease into It
Many of us try to create a new habit by just engaging in it directly. For example, if you want to practice not using your smartphone for an hour after you wake up, you might try going cold turkey right away. I’ve found that this approach often results in failure, as it doesn’t help change my behavior or reinforce the intended behavior.
Try easing into a habit like this: On the first night, start out by not using your phone for the last five minutes before you go to bed. That should be much easier than an hour. Practice that for a few days, a week, or until you feel like that habit is ingrained and does not need additional practice. Then increase the amount of time and keep expanding the habit in that way until you reach your original goal.
By easing into it, you may find that you’re more likely to create the habit than if you try to bite off the entire task from the beginning. Start with a smaller, more manageable version of it and increase it over time.
Make It Easy on Yourself
When I try to create a new habit for myself, I often do it in a very austere kind of way. This can work if I pose some structure around it, but it can be quite boring. Other than the reward of feeling like I’ve accomplished my goal, it doesn’t really create any other positive associations in my mind. As a result, I’ve found that trying to create a new habit in this way sometimes either fails or leads to habits that don’t stick.
With that said, there’s a wide variety of ways to make it easier to create the habit. For example, these are all things I’ve done and you can try:
Enlist the help of your friends, family, and coworkers to support you. For example, they can provide reminders for you or even just give moral support.
Use technology to set a reminder to do or not do something.
Associate a positive feeling with this new habit. Focus and draw your attention to that positive feeling.
You may worry that these tricks are crutches. If you ask friends to remind you of something, you may feel like you’ll rely on them and may stop engaging in the habit altogether if they stop reminding you. On the flip side, sometimes we can do things to help us create a habit and supports for the habit, and once the habit is ingrained in our minds and bodies, we no longer need those initial supports to keep the habit going.
Be creative when thinking about what you might be able to do to help you form a new habit. In addition, make the trigger for engaging in it fun if that helps you.
Pay Attention to How You Feel Each Time After Engaging in the Habit
Say you’re practicing not using your phone before bed. Maybe you set an alarm 15 minutes before bed to remind yourself not to use your phone. When that 15 minutes is over, pay attention to how you feel now that you have not used your phone. Bringing my attention to how I feel after I’ve practiced something I want to form as a habit actually helps that habit to form better. It’s a way to bring mindfulness to the formation of a new habit to help enforce the behavior you’re trying to habituate in yourself. Bear in mind that you can apply these tips to any kind of habits. I hope you find them helpful for any change that you are seeking.
Do you find that it’s hard to turn your work mind off even after you stop working? Is the “end of the work day” concept foreign to you because you keep your nose so close the grindstone? Many of us find ourselves in this situation — particularly with smartphones, laptops, and mobile internet enabling us to stay connected at all times.
Those of us who work from home can find it especially difficult to create boundaries between work and personal life. Here are some suggestions for doing just that.
1. Try to develop a regular work schedule.
This allows you to get into the habit of starting and stopping work at certain times of the day. It doesn’t have to be a traditional schedule. Just find what works for you. It can even include several different periods of work on different days. The key is doing your best to schedule certain regular times for starting and stopping work, creating a habit in your mind through repetition.
2. Develop starting and ending work habits/rituals.
These are certain actions that you perform and thoughts that you have to transition your mind into and out of work mode. They could be as simple as stopping and pausing for 5 or 10 seconds and thinking about what you’re going to transition into. You might say it out loud or in your mind to engage your focus. It could be something as simple as arranging things on your desk or simply starting work. No matter the tasks, these should help you make the mental transition to and from work.
Rituals are found in
several other traditions. For instance, when you walk into a Japanese martial arts school, you pause and bow at the threshold before entering. At the beginning of each class, there is also a bowing ceremony. I was always taught that one of this ritual’s purposes is to help us reach a more focused mental state.
These tips have something in common: They help to create and enforce mental boundaries between work time and non-work time. I think these boundaries have always existed, but it’s particularly important these days to intentionally create them because they’re missing in the way that many of us work. Technology makes information and communication available to us at all times and in all places.
Many of us can work without going into an office, with different people, and on different projects. Obviously, this situation suffers from a lack of boundaries.
If we want to have them in our lives, we have to create them ourselves through force of habit.
I have no natural sense of direction. As a result, I think the GPS is one of the greatest inventions in human history. I rely on the GPS on my phone to get me almost everywhere and appreciate it not only because of its obvious purpose but also because it reduces the stress of driving, walking, and traveling to new places. It gives me the confidence to go places on my own that I normally wouldn’t try to travel to without a GPS. At the same time, I’ve become aware of how overly reliant I’ve become on my GPS and how I tend to use it in a way that does not necessarily help me become engaged with, aware of, and attuned to my surroundings.
Each of the companies has a different name for the department responsible for the initiatives. Apple calls it “Digital Health” whereas Google calls it “Digital Well Being.” Right at the top of Google’s Digital Well Being webpage, it says, “Great Technology should improve life, not distract from it.”
A Great Message
The initiatives are going to include a variety of features for their products, like an enhanced version of Do Not Disturb and other ways of giving users more control over how and when they’re interrupted or distracted by their devices. Some features will provide you with in-depth, quantitative information about how frequently you’re using your phone and what you use it for. I think the details of these initiatives aren’t as important as the magnitude of the message Apple and Google are sending. Like most companies on the internet, they have based a significant part of their business model on distracting people and encouraging them to maximize how much time they spend on their products and devices. The launch of these company-wide initiatives is a pretty groundbreaking and historic event for two of the big five tech companies. The fact that they’ve decided to create and make major announcements about these initiatives shows that they are taking the problems seriously enough to invest in shifting their direction to enable people to live more balanced technological lives.
A Shift in Direction
It’s clear that some of the features of these initiatives will help people to spend less time using the devices and apps that Google and Apple make and sell. They must have decided that this would be more helpful to them overall from a business perspective.
I’m sure part of it was in response to increasing demand from individuals and businesses to address the problems of constant distraction and overuse of technology. Some of it may have been the result of a desire for people to use their devices in limited ways rather than not at all to avoid distraction. I don’t know what all of the reasons were behind these decisions. To a certain extent, they don’t matter to me.
In the end, it’s certainly a positive that these two huge tech companies have taken the initiative to display that they care about the well being of their users. I applaud Google and Apple for taking these steps and moving their future technology development plans in a direction that will give people more transparent information about how they’re using their products and more power over how they use them.
With all that said, both companies have previously taken other steps to address digital addiction and all of the issues we discuss on this blog. Let’s stay mindful of how they implement these major initiatives in response to our needs.
We all know that the image people portray of themselves on social media is highly selective and curated. People often post only the information that paints them in a positive light and makes them seem as interesting as possible. As a result, their social media lives don’t always reflect their full reality.
Trying to make plans with a group of people can be challenging. Obviously, everyone has their own schedule and it can be hard to coordinate a mutually convenient time for all of you to meet up. Many of us turn to group text messaging as a quicker alternative to group email. However, receiving text messages in a particular thread or conversation with one or a group of people can quite simply be annoying — especially if you keep getting notifications within that thread! Continue reading Group Text Messaging: Productive or Annoying?
Have you ever watched a tennis sequence in which a player serves and the receiver runs in reaction to the serve and then hits the ball back off balance? Throughout the exchange, the server stands firm and is seemingly dictating where and when the receiver moves.
Since I write and teach about using technology mindfully, many people assume that I’m somehow naturally gifted at that practice. They believe I’m always focused at work and never struggle with distractions when I should be doing something more productive. In fact, when I tell people about my work in this field, they get embarrassed and think I will look down on them because of how poorly or distractedly they use technology. Continue reading You Use Technology More Mindfully Than I Do
Do you ever feel like your smartphone is calling to you even when it’s just sitting in your pocket not doing anything? When your phone beeps, vibrates, or buzzes, do you ask yourself, “Why is my phone doing this to me?!?”
Whether you’re a writer, an artist, or simply trying to figure out a creative solution to a difficult problem, there’s one thing standing in your way. One thing that would have never been a problem 15 years ago! Just one little thing that’s blocking your way to thinking more creatively. What is it? Technology, of course.
We all struggle with anxiety once in awhile, but for some it can feel worse and more difficult to control. At times, it can feel nearly debilitating. Some turn to meditation, others visit psychiatrists despite their fears of the stigma it holds. But there’s another way to help you control your anxiety… no medication, no stigma, and you can do it from your phone! What is it?
Today, people use their phones for a variety of different tasks and we’re using them all throughout the day! In fact, many people spend 5+ hours per day using their smartphones. And while technology can help us in countless ways, it’s not always the best thing for us. I mean, take a look at Generation Z, the generation that has grown up with technology, and you’ll see the changes it brings about in us as individuals!
We’ve seen hilarious videos and stories of the problems smartphone distraction can cause—I mean, hilarious for us, rather embarrassing for them. Things like running into (and falling into) a water fountain in the middle of a city, or walking straight into a construction zone, both while staring at the phone screen. How are we so enthralled by our phones? How do we allow them to distract us so much? And what else are we missing out on if we’re missing these blatantly obvious obstacles in front of us?
As technology keeps evolving, each generation of parents has had to deal with problems that their parents or grandparents could have never dreamt! First, it was TV, then it was video games “rotting the brain,” and now smartphones. What will come next? Who knows?! And it seems like with each new technology the effect is different… and often worse.
Take Generation Z for example, the generation after Millennials. The generation that grew up with iPads and smartphones—they’ve never known life without being constantly connected! And that’s created a HUGE leap in characteristic changes from their parents and grandparents. They’ve become the generation that’s not interested in independence; they already have so much independence online, and that’s become good enough for them. But there’s one other change today’s teens are suffering from: depression.
We’ve talked before about using mindfulness at a personal level in the workplace to reduce stress. But you may have also heard the term “mindful company.” So what does it really mean to be a “mindful company”? This term has only started to gain popularity in recent years. In fact, many still question whether this is really possible or just a term brands like to toss around to sound more appealing to customers and employees.
Most people regularly (or at least semi-regularly) go through their stuff and declutter. We donate old clothes, we throw away broken items around the house, we host yard sales to sell off those things that we no longer want or need. It can feel cleansed and refreshing! So why should our digital clutter be any different?
Plus, eliminating digital clutter can have another benefit: reduced anxiety.
With everyone online account you have, with every device you own, your cyber security decreases. It’s great that you’re watching out for phishing and got strong, unique passwords on all your accounts, but what’s even more helpful to your cyber security—and your peace of mind—is cleaning things up!
We all know that each generation has different experiences, they grow up in a different time, so it’s impossible not to! But is the latest generation, generation Z, missing out? Has their generation been destroyed by technology? We’ve all see the articles online saying things like “Millennials are killing fabric softener” or “Millennials are running the wine industry,” but what about the generation after them? The generation that is now beginning to reach early adulthood?
Generally, from generation-to-generation characteristics will change gradually. But Jean Twenge, a Psychology professor at San Diego State University, who has been studying the changes among generations for years, noticed a huge shift in the Z generation.
Work is a place that we can easily feel stressed and overwhelmed. Maybe you have multiple projects going at the same time or an impossibly short deadline that your boss wants you to meet. It’s happened to all of us at one point! The key to keeping calm under all this stress? Mindfulness.
When a workplace promotes mindfulness a few changes begin to happen. The entire company culture changes. The workplace begins to attract (and keep) the best employees. And performance within the company improves!
Years ago who would have ever imagined finding a date online? But then came dating sites like Match.com and eHarmony, and it took the effort out of meeting new people and dating. Today finding a date has become even more mindless with sites like Tinder where you simply swipe left or right to find a match and get a date. Now, though, as mindfulness is beginning to gain popularity, we seem to be reverting back to good ol’ conversation to find a date!
At MNDFL, a meditation studio in New York City, something’s starting to happen… people have started finding relationships offline, relationships based on common interests, not just physical appearance.
Mark Bauerlein earned his doctorate in English at UCLA in 1988 & has taught at Emory since 1989, with a two-and-a-half year break in 2003-05 to serve as the Director, Office of Research & Analysis, at the National Endowment for the Arts. Apart from his scholarly work, he publishes in popular periodicals such as The Wall Street Journal, The Weekly Standard, The Washington Post, TLS, and Chronicle of Higher Education. His latest book, “The Dumbest Generation: How the Digital Age Stupefies Young Americans and Jeopardizes Our Future (Or, Don ‘t Trust Anyone Under 30)“, is available for purchase online.
Last week we talked about how and why we need to recover from tasks in our daily life and we covered, recovering from work and technology. I challenged you to take on both of these, did you try it? How did it go? Did you notice a difference in your stress or sleep?
Today we’re moving on to the other 4 areas of our lives that we need to learn to recover from: people, fitness, food, & being awake.
Neil Seligman is the Founder of The Conscious Professional, the Author of 100 Mindfulness Meditations and one of the UK’s leading experts in Corporate Mindfulness, Wellbeing and Professional Resilience.
In this episode Neil discusses about his work at The Conscious Professional and what his mission and goal is. According to Neil his practice brings skills of mindfulness to professionals. His vision is enlightened executives and conscious businesses. Neil links mindfulness to professional excellence, and his vision is to find the missing link in many professionals who are not able to express themselves in the exterior reality. The internal world is the key to emotional intelligence and we have to find peace within ourselves.
How much time do you spend on your phone each day? I bet it’s probably more than you’d expect! According to a new study, U.S. consumers spend an average of 5 hours per day on their phones. That means that about ⅓ of your time awake is spent staring at a phone screen. If you ask me, that’s a lot of time wasted. And nearly 20% of that time is being spent on Facebook—FOMO, anyone?
Our smartphones are constantly dinging and ringing, alerting us of notifications all day long. And don’t get me started on how much time we waste looking at all of these (mostly unimportant) notifications. Sometimes it can make smartphones feel more stressful and annoying than a helpful tool. Does anyone else just slightly miss the days before smartphones? But it doesn’t have to feel that way… in fact, our phones can be a tool of relaxation!
Have you ever had a lucid dream? A dream where you were able to tell that it was a dream and not reality? The concept of lucidity has been around for a long time. In Buddhist practice there’s something called “dream yoga” the practice of meditating in a lucid dream. But now, researchers are beginning to learn how incorporate it into virtual reality.
You already know about meditation, and you may have heard that it’s becoming more mainstream—it’s not just for Buddhists or those totally chill hipsters. But technology is bringing mindfulness and meditation into the general public! Why? Because it can be beneficial to anyone. And with wearable relaxation technology and meditation apps, there’s no doubt that it’s only just beginning.
And one place that needs it most is the workplace.
The worlds of technology and health and constantly growing closer and closer together. Whether you’re at a medical hospital, physical therapy, or visiting a psychiatrist, chances are that technology is going to play a role in your treatment.
One such technology is making a name for itself in the medical and psychological community as an innovative way to help treat patients with major depressive disorder (MDD). Those with MDD have an imbalance in their brain activity: the areas involved in emotion processing are in a hyperactive state, while the cognitive control and emotional regulation areas show decreased activity. Now, a new app is aiming to balance those two areas of the brain.
I’ve talked before about how technology is taking over, about how many times we’re “accidentally” sucked into our phones. We’re checking our social media accounts, multiple times a day for no other reason that the fear of missing out (FOMO).
It’s been estimated that nearly 16 million adults age 18+ have been affected by depression, and close to 10% suffer from mood disorders. Can you guess what the most common treatment method is for both of these things? You guessed it: medication. And the number of people being prescribed these medications is on the rise. The second most common method for treating depression and other mood disorders is cognitive based therapy. But there’s another method that’s gaining popularity: mindfulness.
Unfortunately, not the pay gap, although hopefully that will improve soon too!
While some people choose to gift flowers, jewelry, or cute nic nacs to their mothers or wives on special occasions, others choose the route of technology. And do you want to know why? Although we’re all aiming for gender equality, it’s no secret that women still have it rougher than men, and technology can help change that!
I know I’ve talked about this so many times before, but let me say it again for those of you that are new to the blog or new to mindfulness: technology is taking over our minds.
Whether we realize it or not it’s happening. And a movement that goes by the name of Time Well Spent it looking that help change that! Fighting back against digital distraction. Asking technology companies to create app designs that “empower us and reduce pollution to our attention.”
Join author Sherry Turkle, the Abby Rockefeller Mauzé Professor of the Social Studies of Science and Technology in the Program in Science, Technology, and Society at MIT, and the founder (2001) and current director of the MIT Initiative on Technology and Self on April 19th to learn more about the effect of technology on solitude.
This event is organized by MIT Radius, where Technology for Mindfulness’s own Robert Plotkin is a member of the Steering Committee.
While technology does a lot to distract us from the present and bring us stress, it can also do a lot to help us relax and be more present. As much as I like to encourage people to set their devices down and be present, we all use technology—it’s not going anywhere! So why not embrace it and use in a way that will help us live a better life?
We’ve talked about using apps and even virtual reality to help us relax, but technology has come much further than that!
Take a look at these companies that have taken relaxation to a whole new level with the help of technology!
You’re about to start cooking dinner when you have a question about the recipe… what can you substitute for tarragon? So you pull out your phone to type your question into Google. But what happens first? You see a new text message, notifications from 3 different apps… By the time you’ve finished checking everything out you’ve completely forgotten why you originally grabbed your phone in the first place.
Does that sound like something that’s happened to you? It’s probably happened to most of us!
Move over Headspace, there’s a new player in the mindfulness app game and it goes by the name of Calm—and they’re aiming to become more than just an app. Calm is a 14-person mindfulness startup. The founders, Michael Acton Smith and Alex Tew, began the company with hopes of commercializing the countless benefits of meditation.
With little advertisement, aside from Facebook for generating leads, Calm managed to garner 8 million app downloads.
Mindfulness is something which the medical world has yet to fully accept as a means for treating patients. Although mindful meditation has a variety of benefits, and has been around for thousands of years, it’s a relatively new concept to many doctors. One of the many things that meditation has been shown to aid in the treatment of is anxiety disorder, a condition that affects nearly 7 million Americans.
Technology is such an integral part of our lives, and as technology evolves and becomes more useful, it also becomes more manipulative and addictive. And the things is, the creators of these technologies know that—they design their websites or apps to work in this way. Sometimes they do it unknowingly, but more often than not it’s something that’s purposely built into the design.
If we’re not mindful about how we’re using many of the technologies that are so prevalent in our lives, then it can be easy to let it control us.
Virtual reality… another device to help us mindlessly waste time, play more games and watching more videos, right? While there are some experimental educational uses for VR such as virtual tours and potential medical uses, for the most part the general public (or the small portion of them that actually own a VR device) is using virtual reality for gaming and time-wasting activities.
Today children are exposed to screens of all sorts from an early age: TV screens, phone screens, tablet screens, etc. A huge change from the times when the most screen-time children got was watching Saturday morning cartoons. Today we have 24/7 cartoon channels, games on phones, tablets, computers, and even devices made specifically for children. As much as we’d love for our children to get outside and play as often as we did, or sit down with a pile of building blocks and create their own entertainment for hours-on-end, that just isn’t the reality of today any longer. So what does this shift to more screen time mean for young developing minds?
We all want to eat healthier, right? But sometimes it can be hard; cravings happen, we over eat—we aren’t always aware of what we’re putting in our bodies. How many times have you been craving sweets and mindlessly threw a candy bar in your cart while grocery shopping, or grabbed a handful of chips simply because you were bored and snacking gave you something to do?
Do you feel like you spend more of your day responding to messages than living? Do you need to turn off your smartphone at work and hide in a closet just to get “real” work done? If so, you may be suffering from messaging fatigue.
One source of this ailment is the need–whether perceived or real–to respond immediately to messages we receive. We feel that if someone sends us a message and we don’t respond immediately, something horrible will happen–we’ll lose a customer, damage a friendship, miss out on an opportunity.
Although we’d all like to have such a high degree of self-control that we don’t need any external aids to keep ourselves focused and present when using technology, in practice we can all use a little help. There are a variety of apps you can use to resist technological temptation by making it impossible (or at least very difficult) to succumb to that temptation. Some good examples are:
Are you the type of person that’s constantly doing more than one thing? Do you regularly eat while you’re working? Do you check your emails, social media notifications, and look at news in the morning while you’re getting ready for the day? You’re not alone, most of us multitask, and many of us think we’re pretty good at it, but most of us have no idea what multitasking is doing to us.