Distracted! Digital distractions reduce productivity and increase stress. Are you one of many suffering with this problem? Distractions are easily identified as a source of daily stress. Attempts to focus intently on a specific task can be easily interrupted by the relentless bombardment of information. Consider the following five distraction management tools to start your productivity recovery.
First- Own It
Yes, you have a problem with your device. How long can you stay disconnected from your cellphone? It is common to hear complaints of feeling anxious, worried, preoccupied and agitated when disconnected. Researchers describe “The Phantom Vibration Syndrome” as affecting those who perceive that their device is vibrating; indicating an incoming call or text, even when there is actually no real-time connection. Be honest with yourself! Are you connected to your tech device? This is hard to admit, but this is the first to step to change problematic behavior. Why change any behavior if it is not a problem? If it causes no pain, why change it?
Second- Stop Multitasking
Sanford researchers have demonstrated that professed multitaskers are more susceptible to distractions and interference from irrelevant tasks. Simple translation – if you’re attempting multiple tasks, the likelihood that you will remember mindless activities is guaranteed. It seems that there is some confusion with this term. Doing a repetitive task, like sweeping the floor, photocopying, and washing dishes while on the phone may be a problem. Meanwhile, its easier to accept analyzing numbers, and tasks that require critical thinking such as writing or reading and even driving a car while engaged with another task as a multitasking event.
Third- Connect with Nature
There are a number of health benefits to be gained by getting outside and walking in areas surrounded by trees and nature. Research by Bratmen et al supports the growing body of evidence that shows the importance of green spaces for health and vitality. Scanned brains of nature walkers showed a reduction in the activation of the areas of the brain responsible for negative ruminations. It appears this group spent less time beating themselves up with distracting negative thoughts. Further studies from Japan support the benefit of nature. Their findings show that a monthly trip in nature could provide benefits. They state that “breathing in antimicrobial compounds found in the essential oils of trees increases relaxation and improves stress management, resulting in increased vitality and less anxiety and depression.”
Fourth- Going Grayscale
There is growing buzz towards turning phone screens to grayscale, with a range of black to white. This lack of color seems to make the screen less stimulating to your brain. Color has the ability to create a mindset of being stimulated and attentive. Technology developers design “apps” that have brilliant colors and shapes to stimulate and grab your attention. Until these complexities in technology are resolved, moving to grayscale may provide product protection for consumers. The decision to change to grayscale is not easy. It may require a special visit to a geek professional to unravel the mystery of color and your tech device.
5- Disconnected Safe Spaces
When the brain is fatigued it is inefficient in completing tasks. Frequently, the problems are insomnia and technology. It is not uncommon for people to use cell phones, check emails and surf the internet shortly before falling asleep. According to the National Sleep Foundation (NSF), the use of blue light emitting LED devices is problematic. This form of light ray limits the natural secretion of melatonin, the neurotransmitter in the sleep-wake cycle that promotes sleep. It has become a common clinical solution to power down devices hours prior, to secure good quality sleep.
The Managing Distractions Decision
The decision to become less distracted can be made. This choice will be difficult. It will take time and ongoing effort to reduce the need for brain stimulation. The outcome will depend on your desire to seek control of your time-wasting devices. Technology allows you to be distracted, recovery will require the decision to improve self-awareness and lifestyle management.