The Impact of Reducing Screen Time on Focus and Creativity

Introduction

• Lecturer observed discomfort in daily behavior: constant screen time
• Daily life revolved around multiple screens (phone, iPad, computer)
• Decided to limit phone usage to 30 minutes/day for a month

Initial Observations

• Noticed three key changes:
  1. Attention span grew
  2. Increased idea generation
  3. More plans and thoughts about the future

Deep Dive into Focus and Attention

• Research involved reviewing hundreds of papers, meeting experts, and conducting self-experiments
• Found technology influences on focus and attention
• When working at a computer with phone nearby: focus lasts 40 seconds before switching
• With apps like Slack open: focus lowers to 35 seconds

Root Cause: Overstimulation

• Not just distraction; brains are overstimulated
• We crave distraction for dopamine hits from social media, email, etc.
• Novelty bias in brain rewarding new information with dopamine

Experiment: Embracing Boredom

• Asked readers for most boring activities
• Activities included reading iTunes T&C, waiting on hold, counting zeroes in π, watching clock tick
• Same effects observed as phone reduction experiment:
  • Attention span increased
  • Deeper focus
  • Higher idea generation and planning
• Confirmed research showing 8 days for mind to calm down (similar to vacations)

Concept of Scatter Focus

• Letting the mind wander leads to idea formation and planning
• Mind wanders to three areas: past (12%), present (28%), future (48%)
• Wandering aids creativity and problem-solving

Practical Applications

• Engage in activities that allow the mind to wander (knitting, long showers, simple tasks)
• Avoid using phones during breaks (e.g., walking between rooms)

Recommendations for Reducing Overstimulation

• Use phone's built-in features to track and limit screen time
• Establish evening disconnection rituals (e.g. 8pm to 8am no internet)
• Weekly technology Sabbath for complete disconnection
• Rediscover boredom for shorter periods (few minutes)
• Scatter attention for creativity boosts

Conclusion

• Attention state determines life quality
• Reducing stimulation improves productivity, focus, creativity, and overall well-being
• Encourages a calmer, more intentional life