Advertising
Advertising

Last Updated on February 15, 2021

12 Easy Ways to Beat Social Media Distraction Effectively

12 Easy Ways to Beat Social Media Distraction Effectively

Social media is incredible, allowing us to communicate with people in all corners of the globe, stream videos with the click of a button, and see the world without ever leaving our house. With that said, it has a dark side: social media distraction.

The average user spends nearly 2.5 hours per day scrolling through updates, vacation photos, and all manner of other content.[1]

Social media distraction can disrupt your personal life, ruin your work productivity, and steal the time you could be spending on hobbies or improving yourself. However, social media doesn’t need to be banished from your life for good; it just needs to be contained. Like everything else in life, it’s all about moderation.

How do you ditch social media addiction? Try these 12 approaches to ensure you’re using it in healthy, productive ways:

1. Set a Goal

What do you want to accomplish by limiting social media distraction? Your answer to this question will influence your plan of action.

Maybe you want to stop staying up so late surfing social media. Perhaps one particular platform is putting you in a bad headspace, or maybe you need to stop checking social media at work.

When you’ve decided on a goal, write it down where you can see it. Put a sticky note on your work computer if checking social media at the office is the issue. If before-bed usage is the problem, place the note next to your comfy chair. Make sure it’s visible wherever you have issues.

2. Pick up on Patterns

Usually, social media distraction starts with a specific cue. What emotions trigger you to explore your favorite platform? When do these typically occur? You’ll likely find a behavioral pattern you can work on.

Advertising

Identifying this pattern allows you to concentrate your efforts. Trying to fix your entire schedule at once can be overwhelming, so start with your trouble spots.

3. Change Notification Settings

You’re most likely to check your device when a notification pops up. The more notifications you get, the more distractions you’ll face. The good news is that you can customize your notification settings.

You can opt for occasional notifications or cut them out entirely. And if you really need to know when your BFF posts vacation photos, you can always turn notifications back on later.

You can also change how your device is situated throughout the day. Leaving it face down while at work, for instance, will stop the screen from lighting up and drawing your attention away from the job. If your device has a Do Not Disturb setting, feel free to enable it.

4. Start a Morning Routine

Is your gadget the first thing you check in the morning? You may need to read some emails, but checking it as soon as you wake up can lead to a less-than-productive morning of social media scrolling.

Try to steer clear of your device for as long as possible in the morning.[2] Break this rule only for emergencies or appointments, such as confirming the time of a morning dental visit. Spend the rest of your morning exercising, preparing a nutritious breakfast, or engaging in another screen-free activity that energizes you.

A great morning routine can be the perfect start to a full, healthy life. To fill in the rest, try Lifehack’s Full Life Planner. It will help you set goals and live life to the fullest, without relying on social media for fulfillment. Check it out today!

To make things easier, consider using a real alarm clock instead of what’s on your phone. When your device wakes you up each day, it’s a lot easier to get drawn into using additional apps that waste your time.

Advertising

5. Limit Your App Usage

On your smartphone or tablet, you can monitor your app usage to see precisely how much time you’re spending on social media. Use this as a benchmark to look for improvement. Some devices even let you set time limits so that you never go over your daily allotment.

Another approach is to delete social media apps from your device entirely. Force yourself to go to the trouble of booting up the computer any time you want to check your social media profiles. Without notifications burning a hole in your pocket, avoiding social media distraction becomes doable.

If you’re not ready to go all-in, placing your apps in a hidden folder on your device can keep them out of sight, out of mind. When you use your phone for something else, it will be more difficult to get sucked into social media.

6. Use a Web Blocker

The possibilities of the internet can be too tempting some days. It’s so easy to move from work to social media in the same browser, and recovering from a distraction can take nearly half an hour.[3] Why not block yourself from accessing social media in the first place?

Web blockers stop you from going to certain sites on your device. You can activate this feature during work hours so that you can’t turn to social media when your mind starts to wander. This final line of defense is effective if you need it.

Learn more about how to stay focused by joining the free Fast-Track Class Overcoming Distraction now. In this focused-session, you’ll learn how to deal with distractions and sharpen your focus. Join the free class now!

7. Establish No-Tech Zones

You can designate specific areas in your home or workspace where technology is or isn’t allowed. If you keep your devices away from the places you need to focus on, you’ll be less likely to get distracted by social media.

The bedroom, bathroom, dinner table, and home office are all examples of places where a device might end up being too distracting. Limit yourself to only using your devices in other rooms, and you’ll cut down on idle scrolling time.

Advertising

8. Implement a Rewards Program

If you can’t help but resort to social media at every turn, it’s time to make yourself earn your social media time.

A classic incentive method is to give yourself a list of tasks to complete before indulging in less productive activity. These can be work tasks, household chores, or more positive activities, such as getting outside or developing your talents.

Reward yourself with social media time when you finish each activity. Vacuuming your room, for example, can earn you a five-minute social media break. Don’t let yourself log onto any platforms until your task is completed; otherwise, it nullifies the entire exercise.

9. Try Timeboxing

Timeboxing is a time management technique in which you block off sections of time to dedicate to singular activities. For example, you can block off the first hour of work to reply to emails. As soon as that hour is up, close your email and move on to the next block.[4]

Timeboxing for productivity

    By using this method, you can block off the sections of time when you can and can’t use social media. Stick to your time boxes, and you’ll train yourself to only fall into social media distraction when it’s called for. Every other block will be dedicated to a different distraction-free activity.

    10. Pick up a Hobby

    If you can find something worthwhile to fill your time, you won’t feel the need to turn to social media often. Engaging in a hobby keeps your mind trained on what you’re doing, which is half the battle.

    Hobbies can be as simple as reading a book or as complex as woodworking. Whatever you like to do, fill your time with productive activities that you can turn to instead of social media.

    Advertising

    11. Attempt a Social Media Fast

    Sometimes, serious problems call for serious measures. If you really need to reset your brain to stop social media distraction, try a social media detox for a full week. It will be difficult, but it will help you see that you don’t need social media to live a full, productive life.

    What should you do once the week is up? Remember how you felt when you weren’t constantly scrolling through tweets and Facebook posts. If you’re worried you’ll forget, schedule a monthly or quarterly fast to remind yourself. Here’s one example of what you should do: Lifehack Challenge: 24 Hour Digital Fast.

    12. Post Less Frequently

    Many people use social media to document their lives and achievements. While this is a great way to get loved ones involved in your life wherever they live, it’s also a chance for distractions to find their way in.

    Start by limiting yourself to one post per platform per day. That way, you can still stay in touch without giving yourself as many opportunities to get distracted.

    Bottom Line

    Mastering your social media habits will take some time. Don’t get discouraged if you still get distracted every once in a while.

    When in doubt, look back to your life goals. Achieving them will feel so much better than spending hours of your free time scrolling through social media.

    More on Avoiding Social Media Distraction

    Featured photo credit: Austin Distel via unsplash.com

    Reference

    More by this author

    John Hall

    John Hall is the co-founder and president of Calendar, a leading scheduling and productivity app that will change how we manage and invest our time.

    10 Simple Hacks To Get Rid Of Absent-Mindedness How to Focus on Yourself and Accomplish Your Goals in Life How To Use the Time Management Matrix To Do What Matters The Ultimate List of Deep Focus Music for Productive Work How to Quit Social Media for a Happier and More Focused Life

    Trending in Focus

    1 10 Simple Ways To Refocus a Wandering Mind 2 How To Give An Undivided Attention To Be More Productive 3 10 Simple Hacks To Get Rid Of Absent-Mindedness 4 How to Stop Being Absent Minded and Start to Be More Attentive 5 What Is A Flow State And How To Achieve It For Productivity

    Read Next

    Advertising
    Advertising
    Advertising

    Published on April 8, 2021

    10 Simple Ways To Refocus a Wandering Mind

    10 Simple Ways To Refocus a Wandering Mind

    Want to know what Steve Jobs thought was the ultimate key in achieving success?

    “Focus and simplicity… once you get there, you can move mountains.”—Steve Jobs

    And this belief is even more important today than it was years ago. At your fingertips is a literal world of information and entertainment. So, it’s no wonder we all have such wandering minds nowadays.

    Thanks to the internet and smartphones, attention is practically a currency we should be more budget-minded about. In fact, a person who can stay focused is not only more likely to get more done but also be more satisfied at the end of the day because of it.

    Going further, a person who’s focused will more easily achieve their goals—anything from losing 20 pounds to getting a promotion at work is within the reach of this type of person.

    So, in the spirit of that idea, here are 10 ways to tame that wandering mind of yours and turn it into a laser-focused brain that gets things done.

    1. Find Your Totem

    Remember the totem in the movie, Inception? It’s an item that reminded people they weren’t in a dream when they touched it, and it was able to keep them grounded in reality.

    Advertising

    You can replicate this idea when it comes to staying focused as well. All you’ve to got to do is find something to be your “focus totem,” and it’ll remind you that you should stop daydreaming and get back to work. Ideally, it’s something you can see and touch.

    In the movie, a chess piece and a spinning top were used—both are good ideas. You could also use a picture of your family, a mini trophy, or even wear a ring to focus your mind as well. (In fact, a green lantern ring might be kind of cool for this.)

    2. Promise a Reward

    Incentives are an obvious way to go. Having gold at the end of any journey makes you want to press forward just for the sweet results. In general, rewards should correlate to the difficulty/length of the work.

    For example:

    • Finish a quick house chore = a piece of chocolate
    • Complete an annoying administrative task = 10 minutes of Youtube
    • A successful day of work = a whole movie on Netflix

    Pretty simple stuff, right? But you’d be surprised how often you forget to reward yourself for doing solid work on the regular.

    3. Make It Stupid Easy for Your Wandering Mind

    I don’t know about you, but if I perceive my work to require more effort than I care to use, I’m instantly turned off. This then leads to distraction and procrastination. But you can offset this by breaking a difficult task into a bite-sized piece.

    Case in point, what seems easier: 30 pushups or 3 pushups?

    Advertising

    It’s obvious, but sometimes our brains need to be “convinced” we’re only doing a small amount of work to get things going.

    But here’s something cool about this tactic: You can (and most likely will) keep going past your stupid easy benchmark. You don’t have to, but my experience tells me once you get going like this, it’s easy to go beyond your bare minimum goal.

    4. Empty Your Mind With Journaling

    Sometimes, there’s too much stuff floating around in your brain that is making your mind wander. In that case, it can help to spill everything in your head onto a journal to free up some space. You can use a pen and pad for this or something digital like Evernote.

    There are two basic ways to go about it:

    1. Freestyle – where you just write whatever randomly flows through your brain without thinking or pausing. This is great if you’ve got a million different ideas racing through your brain.
    2. Focused – where you create prompts or an outline to streamline your thinking and you just respond to the questions or format. This is best when you want to grasp a certain topic.

    5. Use the “Just 5 Minutes” Method

    Try telling yourself that you’ll work for “just 5 minutes” and then you can stop. You’ll find that the task feels far easier to handle. And like the “stupid easy” method, this tricks your brain into thinking the task is lower effort than it really is. After all, 5 minutes for even the worst task is psychologically manageable for any person out there.

    The key is to honestly allow yourself to stop at 5 minutes—no matter what. That’s what allows your brain to accept the method as legit and also lets it overcome the mental hurdle that makes your brain want to wander around and focus on anything but your task.

    6. Recite a Focus Mantra

    I like to think of mantras as a totem you can take with you anywhere you go. They serve the same purpose—reminding you to stay focused—but can be done anywhere and anytime.

    Advertising

    I find the most powerful type of mantra to be based on reality. I learned this approach from Dr. Jon Fader—a performance coach who was on “Good Morning America”—and his book Life as Sport: What Top Athletes Can Teach You about How to Win in Life. He calls this “objective optimism.”

    Basically, you create a mantra that’s based on personal success in your life. That way, the mantra isn’t just a fluffy positivity statement, there’s also the weight of real-life success giving it power

    Some examples:

    • If you’re struggling to make yourself go to the gym but have technically been there many times already, you could say, “just another day of heading to the gym—easy.”
    • If you’re suffering from impostor-syndrome after accepting a promotion, just say, “I’m here for a reason” to remind yourself that your efforts were recognized by others and are the real deal.
    • If you’re nervous about an upcoming sports competition but have trained diligently for it, you could say, “I’ve done all the work possible” to remind yourself that your earlier efforts have created the best version of you for the event.

    As you can see, the most powerful mantras are evidence-based and positive. So, just find proof of relevant success in your life and transform it into a motivating mantra.

    7. Use the “Multi-Yawn” Approach

    One of the best ways to be distracted is to be tired. And sometimes, you’ll be tired in such a way that you’re “sort of” working but not realize that you’re actually constantly distracted.

    If you can notice when you do this, one thing I like to do is crank out as many big, satisfying yawns as possible. Olympic athletes sometimes do this before their big events. It calms them down and helps them perform better in the process. And it works just as well for us regular folks. I find it has a similar effect to taking a good nap (and actually works best in unison), so you can imagine how effective this can be.

    8. Find an Easy Win

    Nothing feels good like winning. So, it can help to find a few simple tasks you can do with little effort and just get them done immediately. This will create momentum and propel your productivity forward. The feeling of success will lock your focus in on the task at hand and refocus your wandering mind. Use this when you feel “resistance” to getting your work started.

    Advertising

    9. Create a “Wins” List

    Feeling like a capable person who can win at life is motivating in and of itself. In light of this fact, it can help to have an ongoing “wins” list to prove you’re an able person.

    Just keep track of all your daily wins—big and small. And whenever your focus starts to wane, give that list a peek and remind yourself that you’re more capable than you realize.

    10. Add Stakes to the Mix

    If you were to lose $20 if you failed to complete a task, would you be more focused on completing it? Of course!

    Try and find ways to put something on the line when it comes to completing your tasks, and you’ll find your focus, motivation, and ability to things done to be higher than ever before.

    For example, if you’re at work, you could involve a co-worker by saying you’ll buy their food if you don’t complete a task before lunchtime rolls around. At home, you could say you’ll also mow the lawn if you don’t remember to wash the dishes before the day is over. Or you could just use something like Beeminder or TaskRatchet, which actually charges you cash for failing to complete a task or goal on time. (It’s scary but effective)

    All are viable methods, so just give one of them a shot.

    Who Else Wants More Success?

    Of the many methods of winning at life out there, focusing is definitely a top-three contender. You can’t get anything you want in life if you don’t buckle down and get your work done—a wandering mind won’t create success.

    But with these 10 focus tips, you’ll be ahead of the competition and be closer to a fitter body, higher income, and a flat-out better life than before.

    More Tips on Sharpening Your Focus

    Featured photo credit: Clay Banks via unsplash.com

    Read Next