How to Stop Checking Your Phone and Get Things Done
We are a society that is in a constant state of distraction. Yes, it's our technology - and the biggest culprit is our smart phone.
To be transparent, I love my iPhone. It holds a lot of important data and information, from training and coaching outlines to my grocery list. I value efficiency so having it all in one place is fantastic. No matter where I go, if I need to accomplish a task, I usually have everything at my fingertips as long as I have my phone.
The issue, though, is that my phone is a constant source of distraction.
For example, this morning, after dropping my children off to school, I came home and pulled into the garage. I took out my phone to write down an idea I had for a client while I was driving.
I opened up my "notes" app to jot it down and immediately saw a different note that I'd created for my daughter's birthday party. My eye went to the bullet point, "order cake." So, I opened my web browser to look through different types of birthday cakes. I couldn't find one I wanted, so I went to Amazon to look for cake toppers in the right theme (it's a roller skating party) and assessed the options. Then I went back to the cake website to order a cake that would work with the cake toppers I chose. After checking out, I saw "catering options" on the screen and decided I should look that over for future events. Only then - 30 minutes later - did I realize that I hadn't written my client idea down.
Did I need to order that cake? Absolutely! This party is a priority because my daughter is the priority. But should I have done it then? No.
Here's why:
It's important to understand that not every task is equal. So, while I did check something off my list, I also lost time that I had intended to devote to work. My brain power is highest between the hours of 8am to 2pm. This is when I need to focus on the tasks that take up mental energy - creativity, higher order thinking, and so on. Writing a customized client proposal is exactly that type of task - and I only have so much time in my "prime" hours to get it done. Ordering a cake does not require nearly as much mental energy from me - I should have saved that task for a low brain power time of day.
I lost 30 precious minutes of high creativity time (more if you add the time it took me to transition back into work mode). 30 minutes may not sound like a big number, but think about how often this happens in a day. We are continually distracted from the tasks that require our full focus and attention - also know as deep work - by the simple act of picking up our phones.
Most of us shift back and forth between tasks in this way. We set out to get something done (and try to focus on what's most value added at the time) but get distracted by something on our phone (or in our email).
This constant state of distraction leaves a trail of unfinished tasks. It also creates a less than ideal environment for productivity - because we're constantly starting, then stopping, then restarting, important tasks. Our thoughts are scattered and we can't figure out what we actually got done that day. You're constantly trying to climb up the mountain of distractions, clearly slowing down any level of productivity you were hoping for. Unchecked, this leads to exhaustion and burnout. No one wants this.
How can we minimize the distractions from our phones? Here's what I've been doing that's been (mostly) successful - I hope that these tips work for you, too.
Know your trouble zones: How or when do you get distracted by your phone? Write this down. For me it's constant. I have to work hard to put my phone away and I have to be intentional about it. But the simple act of writing this down (and sharing it with you) forces me to acknowledge when I'm being distracted by my phone.
Have a plan in place: schedule tasks that you know will put you at risk for distraction for a specific time of day. I have a "to do" list specifically for tasks that do not require brain power. I work hard to look at it only in the late afternoons when my brain energy is low.
Set yourself up for success: If you can, turn your phone off or put it in a different room during your deep work time. This is hard - it's difficult to disengage from our phones. This is going to feel uncomfortable at first and it will take practice before you can fully disconnect for that period of time. If you're having trouble there are various apps that keep you off your phone during times you schedule. I used the Freedom app years ago to block social media apps during specific times of the day. Use your mental contrasting techniques to put a contingency plan in place.
Be accountable: share your plan and mitigation strategies with a friend, colleague, or a family member. Tell them to hold you accountable (and try not to be super annoyed when they do!).
Keep your plan and your expectations manageable: the apps on our phones are "persuasive technology" - in other words, they're designed to keep you on them. The dopamine hit is real. Start by putting your phone away for specific periods a few days a week, and then work yourself up if you need to. Do not succumb to an all or nothing mentality when it comes to this or any other habit - as we learned a few weeks ago, think small to make big things (like disengaging from your phone) happen.
How or where do you get most distracted by your phone?
