How to Reduce Digital Distractions Without Quitting Your Phone
You don't need to throw your phone in a lake. A few settings do most of the work.
Turn off non-human notifications
Keep notifications only for messages from actual people. Apps, news, shopping, and games can wait until you check them.
Use Focus or Do Not Disturb modes
Both iOS and Android let you schedule focus periods that allow only chosen contacts through. Set one for your main work block.
Move tempting apps off the home screen
Friction works. If an app is two swipes and a search away, you'll open it far less.
Try greyscale
Switching your screen to greyscale makes colourful feeds less appealing. It sounds silly, but many people find it helps.
Batch your inbox
Check email at set times, say 11 AM and 4 PM, instead of all day.
Pair it with a focus cue
Once distractions are down, a consistent audio cue (see our sound comparison) can help mark the start of focused time.
Curious about a packaged audio program? Read our honest Neuro Energizer review.