BERLIN: Our biggest lifeline to the outside world and also our biggest distraction from work, smartphones are great at sneaking their way into our everyday life even when we don't need them.
The problem is that because so much of what they do is helpful and essential, it's hard to spot the ways in which they are also distracting us and putting a strain on our work life.
The consequences range from reduced productivity and stress to sleep disorders and risk of accidents, for example, if driving to work after a smartphone-induced lack of sleep.
With a few conscious changes, you can manage your smartphone use more consciously, says Dirk Windemuth, a psychologist and director of Germany's Institute for Occupational Safety and Health (BAuA), who, in an insurance industry publication, recently set out five steps to regain control over concentration and time.
Tip 1: Keep your smartphone out of sight
The simplest step is to put your smartphone in another room. Even when switched off, it signals to the brain that it must remain "on call." Keep it out of sight and out of mind, and your focus will stay on the actual task.
Tip 2: Schedule fixed usage times
Set clear time slots for smartphone use, such as after work or during a longer break. These periods can be used purposefully without constantly switching between the smartphone and other activities. This reduces the need for the brain to constantly shift its focus, making those short but steady interruptions less demanding.
Tip 3: Disable push notifications
Turn off unnecessary push notifications. This keeps many seemingly important new pieces of information away from the brain.
Tip 4: Take smartphone-free breaks
Even during breaks, keep your smartphone away. Breaks are for relaxation, not additional sensory overload. Using this time to consciously disconnect allows the brain the necessary recovery.
Tip 5: Delay responses consciously
The widespread belief that messages must be answered immediately increases stress. Freeing yourself from this notion can effectively reduce stress.
Why do these tips work? If the device is within sight, it inevitably becomes a constant distraction – even when silent. The brain perceives it as a potential source of key information and unconsciously checks back for possible updates.
"This filtering requires, albeit minimally, attention from the brain and reduces concentration on other things," says Windemuth.
The smartphone often displaces other stimuli that the brain should actually prioritise – whether during work or in conversations with friends and acquaintances. – dpa
