How can we use technology without getting distracted?

If you have just started a desk job, you will probably stare at a screen for up to eight hours a day. A big difference to going to lectures, walking around campus and taking notes. When your workday ends, you are likely to watch a film or TV show, or play a video game, and surely you will use your phone.

Of course, in daily life, technology is largely a good thing, but the way we interact with technology might be cause for concern. This study reports that adults in the EU use screens outside of work hours for between two and three hours a day (and more, in many cases). Given that a lot of people also use screens at work, this screen time can quickly add up.

Our phones have become advanced entertainment machines. Through social media like TikTok, they can deliver an endless supply of videos that are specifically targeted to our interests. As a result, the temptation of social media is very strong, and it is a source of potentially constant distraction. The trend for short-form, instantly gratifying videos hints at something greater than our social media consumption habits: it could indicate that our attention spans are actually shrinking.

However, is it technology that is having this effect? One study concluded that people who play video games at an “expert” level are “significantly more attentive than non-expert gamers.” It also concluded that “certain types of games can be used as tools to alter higher cognitive brain functions, such as attention, especially in those members of society who suffer from attention disorders that affect their day-to-day performances.” So, technology such as video games (when used in the correct setting) may, in fact, be able to positively affect our attention spans.

Although mobile phones provide instant access to information, they equally provide instant access to entertainment, like social media. This is a huge distraction to overcome, especially if you often waste time, and it might land you in trouble if you cannot keep up with your workload. So, if you do find yourself reaching for your phone too often, you might want to address your scrolling habits. But what can you do to cure your screen addiction?

Ironically, phones might already have the solution: many modern smartphones have ways to check your screen time, showing how long you spend on each app. Additionally, phones have settings to lock specific apps using timers. This encourages healthier bursts of using social media, rather than scrolling endlessly, as you have to ration your time spent on addictive apps. Some phones even have a zen mode, which locks the phone completely, keeping you distraction-free and able to focus without the option to procrastinate.

Creating barriers between what you use for entertainment and what you use for work can also help. For example, try keeping your phone for personal use, and your laptop for work or study only.

Ultimately, when using technology for work or study, it is only natural to feel distracted by other, more interesting screens. The methods we have discussed in this article all rely on forming healthier technology habits that allow you to focus on work and, in turn, feel more productive and relaxed after work. By using social media and entertainment as a reward, you can form a healthier relationship with your devices, and improve your attention span in the process.

In partnership with EURES, the European Job Mobility Portal.

Related links:

Are Europeans glued to their screens?

Impact of Action Video Gaming Behavior on Attention, Anxiety, and Sleep Among University Students

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