The Impact of Screen Time on Attention and Productivity

Introduction

• Presenter: Viviane P.
• Reviewer: Amanda Chu
• Personal observation: Constant use of screens from morning until night made the presenter uncomfortable.

Daily Routine with Screens

• Morning: Begins with watching cooking videos on Instagram and using various apps on the phone.
• Breakfast: Uses an iPad next to the oven while cooking.
• Work: Uses a computer, often interrupted by notifications from a smartwatch.
• Main Distraction: The phone; significant amount of daily time spent.

Experiment: Reducing Phone Usage

• Objective: Reduce phone use to a maximum of 30 minutes per day for one month.
• Activities: Included using maps, calling family, listening to music and podcasts.
• Adjustment: Took about a week to adapt to lower stimulation levels.
• Results:
  • Improved attention span.
  • Increased number of ideas and plans.
  • Greater focus and productivity.

Research on Attention

• Attention Span: When working on a computer:
  • Focus lasts about 40 seconds before switching tasks.
  • Drops to 35 seconds when using apps like Slack.
• Root Cause of Distraction: Not just a distracted brain but an overstimulated one.
  • Brain craves distraction.
  • The "novelty bias" rewards the brain with dopamine for new stimuli.

Further Experiment: Embracing Boredom

• Objective: Perform boring activities for one hour daily for a month.
• Activities:
  • Reading iTunes terms and conditions.
  • Counting zeroes in the digits of pi.
  • Watching a clock tick.
• Adjustment Period: About a week to adjust to lower stimulation levels.
• Results:
  • Expanded attention span.
  • Mind wandered more, leading to more ideas and plans.

Insights from Mind Wandering

• Focus Modes:
  • Scatter Focus: Deliberately letting the mind wander to connect ideas.
  • Mind naturally focuses on past, present (28%), and future (48%) during wandering.
  • Prospective Bias: Mind's tendency to think more about the future.

Practical Tips for Increasing Productivity and Creativity

• Mind Wandering Activities:
  • Knitting (presenter’s personal example).
  • Taking long showers or baths.
  • Walking without using a phone.
  • Waiting in line without distractions.
  • Getting massages and having a notepad ready.
• Reduce Stimulation Strategies:
  • Use phone features to limit screen time.
  • Establish disconnection rituals (e.g., from 8pm to 8am).
  • Have a technology Sabbath (e.g., weekly disconnection day).
  • Rediscover simple boredom.

Conclusion

• Main Insight: The state of our attention affects the state of our lives.

• Benefits of Reduced Stimulation:

  • Enhanced productivity and creativity.
  • Better quality of life.

• Call to Action: Two-week challenge to make the mind less stimulated and observe the changes in focus and creativity.

Final Thoughts

• Focus on fitting less into your schedule to allow the mind to wander and find creative solutions.
• Understand that distraction is a symptom of overstimulation rather than the enemy.