Category Archives: relationships & connections

How digital distractions drain your productivity

Digital distractions can make you feel productive and responsive, when in fact you’re just engaging in mindless, insignificant tasks. While digital technology broadens your access to information, makes communication easier, and provides other advantages, it often pulls you away from your true priorities.

For the most part, productivity means getting the most important things done, efficiently and effectively, while feeling satisfied with your progress and cultivating personal freedom for yourself. With this in mind, here’s how digital distractions drain your productivity:

Weaken your focus muscle

Paying attention to the task at hand is required to start, tackle and complete it. The ubiquitous presence of smartphones, tablets, laptops, and 24/7 online access erodes your ability to fully attend to one thing, concentrate, and work through problems, especially when they’re complex and require deep thought.

In January 2017, the Pew Research Center released fact sheets showing about 77% of Americans own a smartphone; nearly 73% state they have broadband service at home; 69% of U.S. adults use social media; nearly eight-in-ten U.S. adults own a desktop or laptop computer; and about half own tablet computers.

With digital technology at your fingertips, quick answers and instant gratification are expected. Over time, without consistent training and regular exercise, your focus muscle weakens immensely. And when faced with a difficult problem or averse task that needs to get done, you’ll be more tempted to look to your digital devices for a quick fix.

The brain’s prefrontal cortex craves novelty. The dopamine high you get from checking emails, text messages, social media and other digital information creates a feedback loop that encourages you to lose focus and seek external stimulation. The effects are sub-par results, more mistakes, and a prioritization of low-value busy work over high-value intentional work.

Encourage the counterproductive practice of multitasking (switch tasking) 

Doing more than one thing at a time  – commonly known as multitasking – is often viewed as a strength and skill. Companies misguidedly expect their employees to prioritize multiple projects and manage two or four or six tasks at once.

Although technology allows different processes to occur simultaneously, the human brain processes only one thing at a time, sequentially. As a result, juggling two or more tasks at one time — especially when they each demand high focus — is counterproductive.

In The Distracted Mind: Ancient Brains in a High Tech World, neuroscientist Adam Gazzaley and psychologist Larry D. Rosen point out the brain has a limited capacity to pay attention, which makes it impossible to focus on two or more completely unrelated tasks at the same time.

You can do multiple, related tasks toward one outcome, such as when you drive a car, make breakfast, or attend to other simple routines. You can also background task very well, such as watch a movie while you exercise on the treadmill or listen to classical music while you cook. But when it comes to high-attention tasks — such as replying to emails while participating in a conference call, or texting while listening to an audio book — the best you can do is switch between tasks at rapid speeds.

In a University of California – Irvine study, researchers found it takes, on average, up to 20 minutes to refocus on an activity after being interrupted by email or another minor distraction. Each time you divert your attention from one task to another, you add to the time it would otherwise take you to complete it.

As your brain takes in new information on the second task, your attention becomes scattered and you lose your primary focus on the first task.  You then have to catch up on the information you missed or the thought process you abandoned to fully get back to the first task. Plus, attention residue from a prior unfinished task affects your performance on the new task.

Even if you consider yourself a super multitasker, you are still more productive when you attend to one thing, take a break, and then move to the next.

Reduce your brain power

Strong cognitive abilities allow you to be truly productive in creative projects or high-value assignments.  In Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School, molecular biologist John Medina explains how digital distractions bombard the brain’s prefrontal cortex, which is responsible for exercising willpower, goal-setting, decision-making, planning, making moral judgments, and carrying out other executive functions. He breaks down the process into four steps:

Step 1- shift alert. The prefrontal cortex acts a switchboard in alerting the brain to shift attention. Blood rushes to this region of the brain when you’re about to start working on task #1, such as writing a research paper.

Step 2 –  rule activation for task #1. This includes a two-part message. The first part is a search query to locate the neurons needed to carry out the task. The second part encodes a command to rouse the neurons, once found.

Step 3 – disengagement from task #1. While you’re working on task #1, there’s an interruption related to task #2, such as a text message from a friend. Because the rules for writing the research paper and replying to the text message are different, your brain has to disengage from task #1 before you can attend to task #2. Blood then rushes to the prefrontal cortex, alerting the brain to shift attention to the second task.

Step 4 – rule activation for task #2. The two-part message for rule activation to attend to task #2 is triggered. After the switch is completed, you may then address the second task.

Because these four steps have to occur in sequence each time you switch from one task to the next, your productivity dips when you give in to digital distractions.

Researchers found that persons who engage in heavier media-multitasking (i.e. toggle between many different websites, apps, programs or other digital stimuli) generally perform worse on cognitive control tasks and exhibit more socio-emotional difficulties. They tend to have less grey matter in certain parts of the brain, which serves to process information and is linked with intelligence, as well as thought and emotional control.

A neuroscientist at Stanford, Russel Poldrack, found that learning new information while being distracted causes the information to go the striatum (a region of the brain for storing new procedures and skills), but not to the hippocampus (a region of the brain for storing new facts and ideas, which makes information easier to recall or retrieve). In short, digital distractions negatively affect your memory.

Impair mental wellbeing

The constant stream of emails, instant messages, text messages, social media notifications, and online news produces information overload and mental fatigue. The fear of missing out (FOMO) keeps you hunched over your smartphone instead of attuned to the present.

Heavy media-multitasking, like switching from one app to the next, produces the stress hormone cortisol and the fight-or-flight hormone adrenaline.  One study found that smartphone overuse is linked to depression, anxiety and sleep problems.

In Reclaiming Conversation: The Power of Talk in a Digital Age, Sherry Turkle discusses how technology affects your capacity for solitude and development of empathy, which are critical for forming and sustaining human relationships. But in this digital age, you’re more likely to use the train ride or bus commute to consume more information on your electronic device, rather than think or reflect quietly. Instead of enjoying a face-to-face conversation on your break, you clear out your email inbox and scroll through news feeds.

Expanding connections through social media is not the same as building deep relationships and honing real friendships, which help to reduce stress and anxiety.  When your mental wellbeing is compromised, it’s harder to commit to and work on challenging projects.

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Avoiding and minimizing online distractions are necessary to get the right things done, with better results and in the least amount of time. To gain control over your digital device usage and online media consumption,  read 5 quick tips on dealing with digital distractions.

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Photo by: Benedicto de Jesus

5 quick tips on dealing with digital distractions

Digital technology puts information at your fingertips and keeps you connected with the rest of the world. But it also drains your productivity, distracts you from your highest priorities and slows progress on your major projects when it’s overused. It’s easier to update your Facebook page, watch YouTube videos, and check emails than do deep, creative work. 

Here are 5 quick tips on dealing with digital distractions: 

1. Get clear on what you really need to accomplish. If you neglect to design your day around your most important tasks, you’re more likely to seek the dopamine high that comes with consuming information online, posting on social media, and reacting to notifications on your phone.

Define which areas allow you to use your greatest strengths and tap into your key interests. Figure out where you derive the most long-term satisfaction and contribute the highest value. Curate the information you consume. Engage only with content that jives with your top areas of interest, and unsubscribe from content that doesn’t serve your highest priorities. By focusing on what really matters, you avoid going down the digital rabbit hole that leads you astray.

2. Put technology in its place. With digital devices, you can get turn-by-turn directions to where you need to go, send a quick message to a friend, and listen to a favorite podcast during your commute.  These are great modern-day conveniences to have. Use technology to help you execute on your priorities, but don’t let it dictate where you place our attention.

Processing emails is rarely the most critical use of your time. Resist the urge to respond to or read every single one of them as they hit your inbox. Surfing the Internet  and scrolling through news alerts on your break time feeds overwhelm and clogs up your headspace. Instead, take a walk, meditate, drink some water, or be with nature to truly decompress.

3. Turn off notifications.  The pop-up messages and sound alerts you get each time a text, or email comes in is bound to distract you from your real work.  Forget about checking it or replying to it within seconds or minutes. By end of day or next day is usually more than enough.

To reduce digital temptations when you need to be focusing on real work, remove automatic alerts and disable push notifications from social media.  Try online filters and website blockers like FocusMe (paid service), Freedom (paid service) or StayFocused (free service for Google Chrome users).

4. Have specific time blocks to go digital. Be intentional about when you check your emails, watch online videos, scroll through web pages, and engage with social media. Make it as hard as possible to reach for your digital devices at any time of the day. Avoid them first thing after you wake up (when you ought to be gearing  for your most significant projects), and right before bedtime (when you ought to be winding down and clearing your mind).

Before you start high-concentration work, close your web browsers and keep your smartphone out of sight – preferably in another room – with the Do Not Disturb mode on. (You can set it up so the most important calls still get through.)

Respond to emails and go online during chunks of predetermined time blocks on your own schedule. That way, you stay responsive and connected without being bombarded by digital distractions throughout the day. And carve out off-grid time, such as an entire Sunday, when you’re not responding to emails, surfing the Web, tweeting or retweeting, or liking posts on Facebook. Put away your digital device when you need to give undivided attention to the persons in front of you, such as when you’re having dinner with your family, meeting with a client, or engaging in conversation with a friend.

5. Track your technology use. Being aware of how and when you use your electronic devices is key to dealing with digital distractions. Do you know how much time you spend online in a given day? RescueTime and Toggl are among the time trackers available.

You might find that you are flooding your brain with useless trivia, fueling inner negativity by keeping up with the daily news, and wasting time on seemingly urgent things that are really non-essential. Perhaps you go digital to procrastinate because you don’t know where to begin with significant projects, or to alleviate boredom because you’re overqualified for your job. Or you might find that you use technology mostly as a tool to get important things done. Either way, it doesn’t hurt to do an audit of your technology use.

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Photo by: Phillip LeConte

Dealing with negative feedback

When you receive negative feedback, it can be hard to embrace it and process it skillfully so it benefits you. Some do amount to useless criticism that just tears you down, rather than help you identify blind spots and bolster your strengths.  But you can’t grow, be your best self, and reach your highest potential unless you’re willing to accept constructive feedback and recognize its worth.

Here are ways to deal effectively with negative feedback:

Realize opinions are not universal truths. Feedback reflects the giver’s opinion of you, your work and your performance. It has more to do with their expectations, likes and dislikes, perceptions of what should be, and how the world works.

When a person responds negatively to what you offer, it doesn’t mean others feel or think the same way. How you do things will please some people, but not everyone. Stay attuned especially to common themes that permeate different people’s feedback.

You can choose to make changes and tweaks based on other’s opinions that resonate with you, without considering them as universal truth. Or you can maintain your behavior, but switch to a more suitable environment (such as taking on a new role, becoming self-employed, or focusing on another target audience.) You get to choose when to incorporate advice and when to ignore it.

Receive the information without judgment.  Negative feedback can lead to feelings of anger, hurt, shame, and inadequacy. It’s tempting to stop listening or internally block out the information, take a defensive stance, or engage in counter-attacks to get rid of such feelings.

To truly benefit from feedback, however, you need to listen to it without judgement. Pause. Breathe. Stay curious. Ask questions. Refrain from agreeing or disagreeing right away. Even admit that the feedback is hard to hear. Simply allow your feelings to come and go, instead of fusing with them or giving in to the impulse to fix them.

Take time to process the information – even a day or more – before you give a response (if one is necessary or appropriate). Trusting your instincts is a good thing, but gut reactions or half-baked replies can get you in trouble as well. Giving an immediate rebuttal comes across as defensive, so it’s better to explain the challenges later to clear up misconceptions and address unfair criticism. Reflecting on the feedback allows you to create a workable plan of action.

Distinguish between feedback and criticism.  Consider the source. Some people really have your well being in mind and want to help you. Others just like to focus on the negatives without offering any tips or insights on how to improve. You don’t have to put up with or respond to insults, character assassinations, and name calling that are pure criticism and offer no constructive feedback. Stand up to bullies and ignore inflammatory, baseless comments that serve no real purpose.

Feedback is calmer, clearer and more specific than criticism. It encourages a dialogue on the benefits of change, rather than force change as the be-all and end-all.  It allows you to tackle key areas, rather than overgeneralize your mishaps and exaggerate your shortcomings.

Separate the content of the feedback from how it’s given. Providing an honest opinion is often uncomfortable. Not everyone is trained, skilled or experienced in giving feedback. And their approach to delivering feedback is usually the way they like to receive it, which might not match your preference. Assume people giving feedback have good intentions and thank them for making time to provide it.

Feedback that is carefully packaged and overly positive doesn’t do much besides feed your ego and tell you what you generally already know. Meanwhile, feedback that is delivered poorly can offer valuable truth and unique insights, even when it seems harsh and unduly negative. Be grateful for comments that help you break through to the next level, regardless of whether they feel good in the moment.

Don’t allow negative feedback to keep you stuck. The ability to receive and process feedback leads to greater self-awareness that boosts your performance – not self-consciousness that stops you in your tracks. Use feedback to empower you and steer you toward action, not cripple you and stifle your efforts.

Take negative feedback as an opportunity to build your resilience, increase your endurance, and enhance your self-reflection and understanding of others. The fact that someone gave you feedback means you’re making an impact rather than staying on the sidelines.

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Photo by: Emanuele Toscano