Be honest: how many times have you picked up your phone today?

I remember the very first time I checked my screen time when the feature became available – I audibly gasped.

Americans spend an average of 3 hours and 43 minutes on their phone every day. Back then, I was well above that.

Many of us struggle with our relationship with our phones. 

In so many ways, they enrich our lives – they help us to connect with loved ones, support our work, and provide entertainment.

But there’s another thing they do: stress and distract us.

In his book "Indistractable”, Nir Eyal argues that technology itself isn’t the enemy of focus. It is only when we give up control – allowing it to dictate our attention and actions – that it morphs into a weapon of mass distraction.

I agree. 

So let’s take back control.

Here’s how I’ve been doing it: 

• I don’t use my phone first thing in the morning, or right before bed (I aim for 30-60min each).
• I put my phone on ‘Do not disturb’ mode and out of sight while I’m doing focused work.
• I take deliberate breaks without my phone.

When I enforce these boundaries, this happens 🚀

1. Enhanced focus + productivity – It takes an average of 23min(!) to refocus after task switching – add that to every phone pick up you have, and you can easily see the transformative impact DND has.

2. Less anxiety – This is especially noticeable in the mornings. Immediately flooding my brain with social media, texts, and the news = instant information overload & anxiety spike.

3. Better sleep – You won’t believe how much calmer your mind can be at the end of the day.

4. Creativity Boosts – This tends to happen on my breaks w/o phone. Giving my brain the space to process allows it to make new connections.

5. I am far more aware of the recurring impulse to check my phone  – When you can’t do it, you notice just how often you do it without thinking – it’s a pattern interrupt.

Here are 5 tips to get started:

1. Decide your step one (don’t try to do everything at once). My recommendation is the time before & after sleeping – it makes the biggest difference for me.

2. Charge your phone outside your bedroom and in flight mode. Bonus: that’s almost like an inbuilt way to break your snooze habit – you’ll need to get up to turn off your alarm. 

3. Set time limits for the most distracting apps. You can override these of course, but sometimes the simple nudge is enough to remind you of your intentions.

4. Tailor your DND mode. If you’re afraid of missing something ‘really important’: Ask yourself what is truly so important that it needs to be addressed immediately. Then, adjust your DND ('Do not disturb') mode so that certain calls/texts from specific people can come through.

5. Plan (and look forward to) what you’ll do instead. Some of my favourites include:

• Mornings: Stretch, study, meditate, plan your day, journal.
• Breaks: Go for a walk, sit in the sun, take time to enjoy a hot beverage.
• Before bed: Write down 3 things that went well today, read, do a breathing exercise, have a quality conversation with your partner/kids.

When I do this, I feel so much better, and I get so much more done. 

It makes sense – after all, I’m reclaiming up to 2h of my day (that’s 14h a week!), and that’s not even counting all the time it costs me to refocus after task switching.

It’ll feel weird at first. That’s okay. Remember to start with step one. Build from there.

I would love to hear how it goes for you! 

Rooting for you,

Charlotte

P.S. To my Instagram family: Lately, I've been finding Linkedin the more valuable (and distraction-less) platform. Follow me there for more thoughts & insights that don't make it to the 'gram. 👋