Do you find yourself feeling a lack of concentration and the need to check your phone while working or studying? It happens to all of us, of course. But how do we overcome distraction, and what effect does technology have on our attention span?
How can we use technology without getting distracted?
If you’ve just started an office job, it’s likely you’ll find yourself staring at the screen for up to eight hours a day. This is a big difference from attending lectures, walking around campus and taking notes. At the end of your workday, you’re likely to watch a movie or TV show, or play a video game, and you’ll definitely use your phone.
Of course, in everyday life, technology is largely a good thing, but how we interact with it can be cause for concern. This study indicates that adults in the EU use screens outside of work hours for two to three hours a day (and more, in many cases). Since many people also use screens at work, that screen time can add up quickly.
Our phones have become advanced entertainment machines. Thanks to social media like TikTok, they can provide an endless supply of videos that specifically target our interests. As a result, the temptation of social media is very strong and a potential source of constant distraction. The trend toward short, instantly gratifying videos suggests something bigger than our social media consumption habits: It might indicate that our attention spans are actually shrinking.
However, is it the technology that produces this effect? One study concluded that people who play video games at an “expert” level are “significantly more attentive than non-expert players.” She also concluded that “certain types of games can be used as tools to modify higher cognitive functions of the brain, such as attention, particularly among members of society who suffer from attention disorders that affect their daily performance. So technologies such as video games (when used in the right context) may, in fact, be able to positively influence our attention span.
Although cell phones provide instant access to information, they also provide instant access to entertainment, such as social media. This is a huge distraction to overcome, especially if you often waste time, and it could put you in trouble if you can’t keep up with your workload. So, if you find yourself reaching for your phone too often, you may want to combat the habit. But what can you do to cure your screen addiction?
Paradoxically, phones may already have the solution: many modern smartphones allow you to monitor screen time, showing how much time you spend on each app. Additionally, phones are configured to lock specific apps using timers. This encourages intense but brief social media use, which is better than endless scrolling because you need to limit the time you spend on addictive apps. Some phones even have a Zen mode, which completely locks the phone, preventing you from distraction and allowing you to concentrate without having to delay.
Setting up separations between what you use for entertainment and what you use for work can also help. For example, try reserving your phone for personal use and only using your laptop for work or study.
Ultimately, when using technology to work or study, it’s natural to feel distracted by other, more interesting screens. The methods we’ve covered in this article all rely on establishing healthier habits around technology use that allow you to focus on work and, in turn, feel more productive and more relaxed after this one. By using social media and entertainment as a reward, you can build a healthier relationship with your devices and improve your attention span at the same time.