How to kick the distraction addiction

Illustration: Tim Bradford

I recently interviewed a professor at Stanford University about the topic of digital distraction, which I think we can all agree is fairly pertinent given the mind-boggling stats in the press of how often we check our phones (around 150 interactions a day).


Professor Alex Soojung-Kim Pang began thinking about digital distraction while a visiting researcher at Microsoft Research in Cambridge. He devised a concept called contemplative computing, which is about learning to use information technologies in ways that help you be more focused and mindful, and protect you from being perpetually distracted. 

I wouldn't say I'm addicted to my phone; I don't experience feelings of panic if I'm separated from it for hours at a time. I do check my email and Instagram profile constantly though, whether this is at work or just before bed, and I would like to be a little less distracted by my phone. 

Professor Pang shared five key steps to the concept with me, which I found very valuable.

1. Technology as tools

Distraction is as old as mankind itself. We have been using tools for millions of years but what’s new is our capacity as humans to use technology in ways that extend our cognitive ability. Our brains are very good at treating technologies as tools: as extensions of our own bodies. An example of this is phantom cell phone syndrome, where you feel your phone is buzzing in your pocket even though it isn’t there. We need to realise that when our relationship with technology doesn’t work, it’s not because of us; it’s because the technology is badly designed.

2. Defying defaults

We now live with technologies that are designed to intentionally take the natural facility that we all have and redirect it for other purposes, and companies often set defaults in ways that amplify the distraction. On Facebook Messenger, it encourages you to turn on notifications; on Netflix, TV episodes are queued up to begin automatically at the end of the last episode – technology companies are fighting for your attention.

3. Observe your behaviour
So, we need to be more mindful about our relationship with technology and recognise the deep ways in which it affects us, which will then help us to notice the ways in which that relationship can go wrong. Being more contemplative about technology is the first step to being more contemplative with technology. For example, consider how using your phone affects your breathing and posture; we tend to hunch over and hold our breath while waiting on a message.

4. Protect your attention
On a technological level, phones are great at connecting us; however, on a social level they don’t discriminate. As mentioned, the white list turns phones into devices that help protect our attention. I would also consider removing social media apps from your phone – save blogging and tweeting for when you have time. Contemplative computing can help you become more attuned to what the benefits of technology are.

5. Take a Digital Sabbath
Switch off all digital devices one day a week. As our bodies appreciate periods of high-intensity exercise and periods of rest, so too do our brains benefit from deep focus, concentration and sociability with periods of disconnection. The mental phenomenon of mind wandering – of being able to take your hands off the steering wheel of cognition and let your mind do what it wants – is amazingly valuable.

This was originally published for Reflect, the business magazine of Swiss-based financial Equatex. Launched last year, the magazine is a quarterly, 20-page broadsheet, consisting of five in-depth long-form features, all collaboratively written by White Light Media with an expert from a specific field. The world is awash with information and as a result, there is a growing demand for packages of carefully selected ‘brain food’ that people can dip into for relevant and intelligent content. As well as ghost-writing features, I edit and project manage the magazine.

Read the rest of the feature at www.equatex.com/en/article/fighting-digital-distraction/