Reducing Digital Distractions and Strategies to Enhance Focus
Written by Olivia Phillips
Growing up in the age of technology and social media it is becoming increasingly difficult to unplug. Technology is being used in all aspects of life. Smartphones and computers are now being used in the classroom. Individuals are working remotely from home. Healthcare has implemented telehealth and doctors can be reached online with questions and concerns. Also, social media has grown exponentially over the last decade. Individuals use social media to communicate with friends and family while sharing aspects of their life through pictures and videos. Presently, the digital world has become an important part of people's lives because so much of their life is centered around it. Certainly, there are positive aspects of the technological world, but there are some negatives to the excessive amounts of media being consumed. I am going to provide strategies to reduce digital distractions for individuals, parents, and teens to be more present in everyday life.
To start, for students struggling to enhance focus and/or parents and teachers struggling to get children to focus on school, your feelings are valid, and many individuals are experiencing struggling. It has been self-reported that about 70-90% of college students text during class. And 40-60% of students reported using their laptops for off-topic tasks during class (Flanigan & Babchuk, 2022). Related to digital distractions of college students, professors have found that the distractions have a considerable influence on their own decision making when teaching, relationships with their students, and professional satisfaction (Flanigan & Babchuk, 2022). Consequently, students are not learning. Students are becoming bored faster, and professors are losing the attention of students in lectures due to technology distractions (Flanigan & Babchuk, 2022). It is difficult to focus our attention on one topic with the constant consumption of media on social networks. Studies have shown that students' performance on post-lecture tests has increased when professors do not allow the use of technology during lectures (Flanigan & Babchuk, 2022). This can be a good strategy for parents, teachers, and personal use. Having that strict “no” to allowing technology use in the classroom or at home during homework and study time can contribute to enhancing focus.
Below are some strategies to enhance focus to get work or homework done:
Turn your phone off until the task is completed
Utilize the do not disturb function on your phone! This way notifications can be blocked so there are no distractions until one has completed their tasks. There is a personal focus function which allows individuals to choose what messages are allowed to show up in case of an emergency (Nguyen, 2021).
Set an alarm on your phone for an hour and/or two hours to designate that time strictly for completing your task. Challenge yourself to get that task done in time!
Burn a candle. When the flame goes out that is when you can stop working or studying. Again, challenge yourself to get the task done. Instead of being distracted on your phone, distract yourself with the challenge!
Have set times throughout the day to check social media. Check social media once in the morning and once at night to leave more time for other tasks to be completed and you know everything will be there for you later! (Nguyen, 2021)
Now, I would like to provide strategies for focusing on connecting with the individuals around you and breaking away from digital distractions. Instead of having face-to-to-face interactions, individuals are interacting over a screen. Undoubtedly, there are positives to being able to connect online with people who live far away or to socialize online. Although individuals have become consumed by their smartphones and constant media intake all the time, that face-to-face connection has dwindled, which is damaging.
Below are some strategies to aid in enhancing focus on in-person connectivity:
No technology at the dinner table and at restaurants. Listen and connect with your family and friends!
After work, turn your computer off. Do not bring the temptation of working on your computer to home.
Do not take your phone to bed. Get some sleep! Scrolling for hours before bed stimulates the brain and keeps you awake for longer (Nguyen, 2021).
Take a break from media apps and be present! This break could be a week or a month. Importantly, evaluate how you feel during and after the break. (Nguyen, 2021)
Technology is supposed to be used as a tool but has become a distractor that is difficult to steer away from. With use of the strategies provided individuals can disconnect from technology and enhance their focus on what is important.
References
Flanigan, A. E., & Babchuk, W. A. (2022). Digital distraction in the classroom: Exploring instructor perceptions and
reactions. Teaching in Higher Education, 27(3), 352–370. https://doi.org/10.1080/13562517.20240.1724937
Nguyen, M. H. (2021). Managing social media use in an “always-on” society: Exploring digital wellbeing strategies that
people use to disconnect. Mass Communication & Society, 24(6), 795-817. https://doi-org.proxy-t
u.researchport.umd.edu/10.1080/15205436.2021.1979045
