Many experts advise putting your smartphone away to improve focus, but new research suggests that the issue is much broader than just phone use. The way people seek digital distractions may have significant consequences for both productivity and health.
A recent study observed participants working two five-hour days on their laptops in a video-recorded room. On one day, their phone was next to them, while on the other, it was placed five feet away. They were free to use their phone as they wished. When the phone was nearby, participants used it almost twice as much, reaching for it nearly three times as often. However, regardless of phone placement, they spent the same amount of time on work and leisure. Instead of reducing distractions, they simply shifted their focus to their laptops, browsing the news, shopping online, or using apps.
The findings challenge the assumption that keeping a phone out of reach helps regain focus. While this method effectively reduces smartphone use, it does not necessarily restore attention or free up time, as people still turn to digital distractions elsewhere. When asked to estimate their phone usage at the end of the day, participants believed they had spent a similar amount of time on their phones, even when they had actually used them much more when accessible.
Research on attention span has shown a dramatic decline in recent years. In 2004, the average attention span on a screen was about two and a half minutes. Today, it has dropped to just 47 seconds. This shift is partly due to social media platforms designed to keep users engaged with likes, notifications, and endless scrolling. The pull of digital engagement is so strong that it often overrides intentions to focus, leading to increased stress and anxiety.
Beyond productivity, excessive screen time can also affect sleep quality. Many people find themselves scrolling through their phones late at night, delaying bedtime significantly. This lack of sleep can lead to further health issues, such as reduced physical activity, increased caffeine and sugar consumption, and disrupted eating habits. Shortened attention spans and digital overuse also contribute to mental health struggles, particularly among children and teenagers, though adults are not immune.
Given that simply setting a phone aside does not necessarily resolve the issue, alternative strategies may be more effective. Some researchers suggest implementing digital literacy programs to help individuals develop healthier screen habits. For example, students are taught how to avoid financial scams, but not how to use their phones for a specific task without getting sidetracked by social media.
Another approach is mindfulness. By becoming aware of urges to seek digital distractions, people can develop strategies to regain control over their attention. Taking breaks throughout the day such as stepping outside, meditating, or engaging in creative activities can help restore mental focus and reduce reliance on digital stimuli.
Identifying personal triggers for excessive phone use can also be beneficial. Many people turn to their screens when they are bored, stressed, or fatigued. Recognizing these triggers and finding alternative ways to fulfill those needs such as exercising, calling a friend, or engaging in a hobby can break the cycle of compulsive digital engagement.
Creating “attention sanctuaries” can further support healthier screen habits. This can involve setting aside time to disconnect from digital devices, whether through family activities, shared meals, or communal efforts to reduce screen use. Small steps, like using airplane mode or setting specific screen-free hours, can encourage a more intentional approach to digital consumption.
Ultimately, the key to managing digital distractions lies in awareness and education. By understanding how technology affects focus and health, people can make informed choices to balance productivity and well-being in an increasingly digital world.
