How to stop getting distracted by your phone

A study at the University of Sydney found that we check our phones between 85 and 130 times a day! How can we manage this, so it doesn’t disrupt our workflow?

1. Track your use

Many of us are not aware of our usage. Use Apple’s tracking feature or download a free app. This will show you what you are using your phone for and for how long. By understanding how you use your time, you can better understand how to manage it and set boundaries.

2. Move it out of sight

We’ve become so used to having our phones next to us that they have practically become an extra limb! Put the phone in a drawer where you can’t see it, or even in another room. If you need to take a call, you can still hear it ring. Some studies have shown that even having your phone face down on a table can be highly distracting.

3. Turn off notifications and go greyscale

Notifications can be constant and pull us out of whatever it is we are doing. Turn them off. Set dedicated times to check your email and social media instead. Another trick is to turn your phone into greyscale mode (you can google how to do this quite easily). This makes it less appealing to look at, and you will, therefore, be less likely to keep checking it. Did you know app designers intentionally choose colours such as red because they work so well in getting our attention?

Mobile phones can be a great tool but can also disrupt our focus. Be mindful of how you are using your phone so you can be in control of it and not the other way around.