The best thing to do when you feel you're being distracted by your phone at work is to keep it out of sight. — Photo: Zacharie Scheurer/dpa
It's tough to stay away from your phone, especially during a long day at work.
Phones are major concentration killers, however. Constantly staring at the small screen doesn't only distract you from what you're meant to be doing, it also puts additional stress on your body and mind.
The effects can be serious, from declining productivity to tension and sleep disorders to serious accidents, for example if your work entails operating heavy machinery.
However, with a few conscious changes, it's easy to keep your phone use in check.
Dirk Windemuth, a psychologist and head of Germany's Institute for Work and Health, has some tips that will help you stay away from your phone to regain time and concentration.
The best thing to do when you feel you're being distracted by your phone at work is to keep it out of sight.
Even a phone that has been switched off signals to the brain that it must be "on call," so keeping the device in your bag or locker allows you to focus better.
Set clear time slots for phone use, for example after work or during a longer break.
Switching back and forth between your phone and other tasks forces your brain to "rethink" each time, making short but constant interruptions more demanding.
Switch off any unnecessary push notifications, to avoid being distracted by breaking news and group chat chatter.
Try to put away your phone while taking a break. Breaks are for recovery, not for additional sensory overload. Those who use this time to consciously switch off allow the brain the necessary regeneration.
Don't feel like you have to respond to every message right away. Freeing yourself from this notion can help to reduce stress. – dpa
