The Impact of Screen Time on Attention and Focus

Introduction

• Speaker's observation about personal behavior
• Increase in screen time from morning to night
• Example: Cooking videos on Instagram, iPad while cooking, work screens, smartwatches
• Phone as the major time-waster

Experiment: Reducing Phone Usage

• Limited phone usage to 30 minutes/day
• Time for all possible activities (maps, calls, music, podcasts)
• Adjustment period: 1 week
• Noted effects:
  • Improved attention span
  • Increased generation of ideas
  • More plans and thoughts about the future

Research Journey

• Extensive review of research papers
• Interviews with experts
• Personal experiments
• Culminated in 25,000 words of research notes

Attention Span Research

• Average attention span: 40 seconds on a computer, 35 seconds with Slack
• Root cause: Overstimulation, not just distraction
• Brain's craving for distraction driven by a reward system (dopamine hits)

Experiment: Embracing Boredom

• Asked readers for boring activities
• Example activities:
  • Reading iTunes terms and conditions
  • Waiting on hold with Air Canada's baggage claim
  • Counting zeros in pi
  • Watching a clock for an hour
• Effects similar to phone experiment:
  • Improved attention span
  • Mind wandering leading to more ideas and plans
• Takes about 8 days to adjust to lower stimulation

Concept of Scatter Focus

• Mind wanders to past (12%), present (28%), future (48%)
• Creative and productive benefits of letting the mind wander
• Examples: Shower thoughts, simple activities that don't demand full attention

Practical Applications

• Engage in activities that allow mind wandering (knitting, taking a bath, walking without phone)
• Capture ideas with a notepad

Shifts in Thinking About Attention

• Need more mental space rather than fitting more activities
• Distraction is a symptom of overstimulation, not the cause

Challenge for the Audience

• Two-week challenge to reduce mental stimulation
• Use phone features to manage time better
• Implement disconnection rituals (evening and weekly)
• Rediscover boredom in short intervals
• Practice scatter focus intentionally

Conclusion

• Better attention leads to a better life
• Benefits of reduced stimulation include improved productivity, creativity, and overall life quality

Thank you note (Applause)