I know I am not alone in thinking that our world is now full of constant distractions, mostly digital (even as I am sitting here there is the distraction of the email notification indicator, a Roomba doing its thing, and the noise of a TV in the distance).
The Cost of Digital Overload on Mental Clarity
How do we find focus amid all of this digital noise? While we can just push through it and attempt to continue to “get things done,” there is a cost to the digital overload on our mental clarity. Cal Newport’s book Digital Minimalism is full of information about this topic.
Alarming Statistics on Digital Overload
- Attention Span Decline: Microsoft performed a study which found that the average human attention span has dropped from 12 seconds in 2000 to 8 seconds in 2015, likely due to increasing digital distractions. (Side note: For those with a business, this is something to keep in mind when creating digital content, especially on social media. If it can’t be consumed quickly, it will likely be scrolled right past.)
- Multitasking and Cognitive Decline: Stanford University research shows that heavy multitaskers are less able to filter irrelevant information and switch between tasks, resulting in lower productivity. Yet, so many of us believe that we HAVE TO multitask. Not true. Stop the multitasking and you will be better served (as will your clients).
- Digital Distraction Costs: A study from UC Irvine found that after a single digital distraction, it takes about 23 minutes and 15 seconds to refocus on the original task. Read that again. It takes over 20 minutes to get focused again on your original task when interrupted with a single, simple distraction. No wonder productivity seems to be on the decline—with all of these constant distractions, how can anyone get anything done effectively?
Essentialism: Cutting Out the Noise to Prioritize What Matters
According to Greg McKeown in his book Essentialism, essentialism is defined as “not about how to get more things done; it’s about how to get the right things done. It doesn’t mean just doing less for the sake of less either. It’s about making the wisest possible investment of your time and energy in order to operate at our highest point of contribution by only doing what is essential.”
Basically, focus on what is important and then let go of the rest. Trust me, I know that this sounds super simplistic yet hard to execute, but once you do, it is so worth it. McKeown has a three-step framework for helping you to identify the important things:
- Explore: Identify what is essential by deeply reflecting on what truly matters, both personally and professionally.
- This one can take some time, but sit down and look at everything you do on a daily basis.
- Then, create a list of all of the things that you value most in life.
- Finally, compare those lists, and where things don’t match up, eliminate (see next step).
- Eliminate: Remove any non-essential activities and distractions to focus only on what adds value.
- Sounds easier than it is, but it may be helpful to look at Book Brew 64 to find your way into Quadrant II.
- If it doesn’t align with your values, say one simple, small word: “No.” And remind yourself that “no” is a complete sentence.
- Execute: Use a disciplined approach to work through routines and systems that make it easier to consistently focus on the essentials.
- Find ways to automate tasks (there are so many tools out there now that can help with that: Zapier, Gemini, Copilot, etc.)
- Find ways to delegate tasks to others. You don’t have to do everything yourself; others can help you, and in many cases, are better suited to complete the task than you are. Use your available resources wisely.
I have talked about it in other posts, but using a system like Dan Sullivan’s The ABC Model Breakthrough helps to identify things that are irritating, okay, and fascinating, and then you work to find ways to eliminate, automate, or delegate the irritating and okay tasks. The ultimate goal is to spend much of your time on the things that fascinate you, and the things you value the most. I use this method to help keep focused on what is truly important to me on a quarterly basis.
Practical Tips for Digital Decluttering and Focus
Okay, so what other things can help you declutter and focus? Here are a few tips:
- Set Up Focus Time: Most smartphones have the ability to set up “focus time”. This creates a time in which no notifications (except those you deem to be okay in case of emergency) come through during the specified time.
- Turn Off Notifications: Go into your smartphone settings and turn off notifications. This was a huge game-changer for me. I did this last quarter on my personal phone and it has helped me significantly reduce how much time I spend on my phone.
- Schedule Email Time: Use tools like Inbox When Ready to set up certain blocks of time each day to check your email. I have been using this for close to a year now and it is very helpful. Trust me, no email is so important that you need to attend to it the second it comes in. Scheduling one to three 10-15 minute blocks per day to check your email is more than enough and helps you focus on high-value tasks, keeping you in Quadrant II.
- Turn On “Do Not Disturb” at Work: Have a chat tool at work? Turn on “Do Not Disturb” when you need focused time. Again, nothing is that urgent that it can’t wait until you are finished with your high-value task. And if for some reason it is, that person will find you another way. Also, for those of you old enough to remember, we weren’t always available 24/7 at the touch of a button and we all survived just fine (probably even better given the statistics mentioned above).
- Unplug from Screens: Find some time in your day to be away from screens. Use the time to calm your brain—meditation, journaling, a gratitude practice, a short walk in nature are all great ways to disconnect from the digital noise and reconnect with yourself. One of my designated times away from screens is during breakfast when I read. A calm, healthy mind is much more productive than a chaotic, overburdened one.
Ponder This
- How much time do you spend recovering from digital distractions each day, and what is it costing you regarding focus and productivity?
- What non-essential activities could you eliminate today to create space for what matters most?
- When was the last time you took a break from screens, and how did it impact your mental clarity?
Books
- Digital Minimalism - Cal Newport
- Essentialism - Greg McKeown
- The 7 Habits of Highly Effective People - Stephen Covey
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