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Last Updated on October 20, 2020

The 5 Stages of Getting Over Cell Phone Distraction

The 5 Stages of Getting Over Cell Phone Distraction

“Good morning Sir. It’s 7 a.m. The weather is going to be cool today with chances of light showers.” From this wake-up call to working, cooking, drinking your cup of caffeine-elixir, and working out, do any of these activities involve you without your cell phone?

A mere device of convenience has smoothly transformed to become a major intrusion. With cell phone distraction at bay, the increased dependence on screens has been an alarming phase for your life, maybe more than you care to admit. It wouldn’t be an exaggeration if we even stated that this has become a complete addiction.

Considering this addiction, we will be treading with caution. Our approach to its solution will be aligned with the 5 stages of addiction treatment.

Let’s get started with this support group therapy, shall we?

Stage 1. Pre-Contemplation

This is all about denial—a denial that you can’t move your screen away from your eyes, denial that you may have Nomophobia or “no mobile phone” phobia. We completely understand that. But with this stage, it is all about making you realize how strong the addiction is (maybe stronger than Biohazard’s 928mg of caffeine)!

While you might have already internalized the damage, here’s offering some help with your addiction. We would be providing you a holistic idea about the consistent pandemic called mobile distractions and guide you around with hacks to tackle the addiction.

That said, it’s time to dive into the details!

Stage 2: Contemplation – A Peek at Cell Phone Distraction

Look around you. Apart from the N-95 masks and frenzied use of sanitizers, what do you see in common? “Expressions projected at the screen held in front of the eyes.”

It will probably be safe to say that smartphones have become quite the companion, so much that the real companion is often ignored for the virtual ones. You must have come across many memes based on this topic.

Additionally, the terrifying statistics on your cell phone addiction are not going exactly subtle on the massacre that this distraction has become.

Here’s to give you some perspective with the numbers:

  • Average mobile phone users click, tap, and swipe their mobile phones 2,617 times a day.[1]
  • Worldwide phone users have crossed the threshold of 3 billion and are predicted to have exponential growth of several hundred million in the coming years.[2]
  • 61.20% of the globe’s population own smartphones as of September 2020.[3]

While the latter two statistics prove the rising reliance on phones, the first number is indicative of the twiddling-thumb syndrome following the addiction.

Considering your widened eyes over the numbers, we can safely assume that you have moved on to stage 2: contemplation. This stage will let you see the change that you need to undergo to ensure a screen-free healthier lifestyle.

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While we acknowledge the crucial role that screens play for some activities, we believe you can easily do away with some of these engagements, reducing the time consumed to a bare minimum.

Think of the physiological, psychological, and sociological impact. With so much at stake and the distraction breaching all ages, it is time to start on with some hacks to break up this cell phone distraction.

Stage 3 & Stage 4: How to Break Up the Distraction

Let’s not get obvious here. We won’t tell you about the:

  • reduced attention span,
  • potential loneliness,
  • mitigating eye-health, etc.

That’s something that parents all over the globe have been putting out on banners. As a result, these facts are much likely to be considered ‘preaching.’

We, on the other hand, have a greater concern—your cell phones, most likely, are gnawing away your me-time and hence, your creative potentials. That is something that should never be compromised. Thus, it’s time you follow up on the hacks from the pros that have been proven to be effective across all ages.

Here let me fire away the life-altering, screen-shattering hacks that pose as Stage 3 Preparation and Stage 4 Action to cure your addiction:

1. Lean on an App to Track Your Daily Usage of Cell Phones

It would be safe to say that you have some tiny “time thieves” lurking in your mobile phones, crunching and munching away your precious hours. For the hacks, we start with the most convenient one—installing phone usage tracker apps.

Here is a list of the best ones for both the Android and the iOS platforms in 2020.

  • QualityTime – My Digital Diet
  • YourHour – Phone Addiction Tracker and Controller
  • Stay Focused – App Block (Control Phone Addiction)
  • Social Fever App Usage Tracker
  • PhoneUsage Tracker

With either of these apps playing the ‘personal trainer’ or referee, your hours spent on social media platforms and your phone, as a whole, are tracked down. While you check the hours for the first time, beware: the numbers may not be for the weak hearts!

2. Re-Subscribe to Your Hobbies

The price that you pay for your cell phone distraction is your growing distance from your hobbies. While you kill time with your screen-related engagements, you lose the roots of your hobbies.

So, make sure to do the following steps:

  1. List down your hobbies.
  2. Put it up on your headboard or sticky notes.
  3. Start slow on your hobbies.
  4. Set realistic goals, dividing the time spent on your phones and your hobby.

Once you rekindle your old, highschool-sweetheart of love, the attachment with the screen will eventually wither away.

3. Take a Vow of Silence From Social Media Platforms

When was the last time you ate without taking a click or went out with your friends without hashtagging the pic on Instagram? How often do you giggle while scrolling down Facebook feeds or go ‘aww’ at the cute kitty and doggo videos?

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We are guessing, a lot!

The numbers confirm our opinion. As per the World Economic Forum, Millennials spent approximately 2 hours 38 minutes and Gen Z 2 hours 55 minutes daily on social media platforms.[4]

Additionally, if you thought Covid-19 changed Ecommerce only, you are mistaken.[5] The recent pandemic state and its lockdown and social distancing have unfortunately brought you closer to your screens.

The landscape looks something like this:

    So, here is the most challenging hack of all—go nuclear on your social media apps. Before you go AWOL on us after listening to this, hear us out!

    The potential impact of social media platforms goes even beyond the mere time spent on it. You tend to take more interest in others’ lives, ending up comparing that with yours. And this, our ‘friends, Romans, and countrymen,’ has innumerable adversities.

    Remember, even if you delete the apps, you still have your accounts there. Also, if deleting it seems too much of an anxiety trigger, follow up with the time spent (using the apps on Hack 101) and put a realistic cap to it.

    4. Get Your Silent/Do Not Disturb Mode Working Occasionally

    For this hack, acknowledge first the fact that introspection or “me” time is incomparable. The diverse ringtones and tunes emerging from your cell phone are baits that will draw out hours from your life.

    While putting your phone on silent during meals or work meetings is a matter of manners, doing the same at other times means you are just prioritizing yourself. This will help you go back to your old habits and stay away from technological labyrinths.

    5. Set a Realistic To-Do List for the Day Sans Any Screen-Involvement

    How often do we treat ourselves for a great performance at work? Maybe a pizza or a bowl of ice cream? Why don’t you do the same for your cell phone distraction?

    What you need to do is:

    1. Sit down with a daily bucket list before sleeping off at night.
    2. Make sure that the list of activities involves minimum screen time.
    3. Accomplish the listed jobs and then reward yourself with some social media scrolling.

    So, do we have a deal? Get started, ASAP!

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    6. Where Have Your Books/Magazines Gone?

    Ask around, and your last generation will tell you the attraction of the tangible books—the tranquility involved in flipping the pages while your palm hugs a cup of your warm caffeine.

    With Kindles, Ipads, and tablets, that charm is long lost. However, for those looking and determined to dig away from this distraction, we suggest you try this reconnection. Reading, not on screens, but with the physical and tangible books will help you feel grounded and rekindle yet another hobby that will be responsible for your personal growth.

    So, dust the cobwebs off your bookshelf, and get your mind its treat of imagination!

    7. Go Serial Killer on Your Notifications

    Don’t get us wrong! We are not asking you to go all ‘Ted Bundy’ on your notifications but also, can you do that, please? Hear us out before freaking out completely.

    All of your sneaky apps frequently give out tiny beckonings via notifications, reminding you of their existence.

    While being notified is appreciated occasionally, it can surmount to considerable distraction if the phone goes off every 5 minutes.

    The best way out? Turn off notifications, even if for a couple of hours. You will then have the power not to be distracted from your contemporary activity and enjoy scanning through notifications at your preferred time.

    8. Get the Screen Glares Away an Hour Before Sleep

    What’s the best excuse that you put on for keeping your cell phone on your nightstand?

    Let me guess. Alarm?

    Quit the excuse queue, your alarm clock can serve the purpose well! Additionally, you won’t have the ‘convenient access’ to your screen right before you sleep.

    Seems harsh? Follow through and you will experience a sudden and considerable improvement in your daily schedule. Without your phone in an arm’s reach from your bed, you also won’t start your day by scrolling social media feeds.

    9. Go for a Black and White Mode

    OLED or Organic Light-Emitting Diode is the latest call of the display technology in cell phones. With promises of better black themes and incredible pixel-views, the color contrast in this display is too attractive.

    However, it is this color-coding that fetches and attaches you for a longer time on your cell phones. For those seeking to get rid of your cell phone distraction, your best way forward is by opting for grayscale. This makes the screen much less desirable to look at.

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    As of recent, multiple phones come with ‘bedtime mode’ that switches off the phone to grayscale mode. With the color drained from your phone, the social media platforms become immediately unattractive. In case you are seeking a reference, think of the memory Dump ground in Pixar’s Inside Out.

    10. Be Ready for the Withdrawal Symptoms

    Much like any addiction, acting on the cell phone distraction also brings in withdrawal symptoms (read up Nomophobia or “no mobile phone” phobia). While planning to leave your phone at home might seem a brave move, agitations, distractions, stressing out, and getting upset are surefire consequences.

    Considering that cell phones have become the representative for connectivity, staying away from them is a huge stress. Researchers have also gone their distance to say that compulsive cell phone behavior is a resultant of the Pavlovian conditioning system.

    The tune of cell phone notifications somehow sends a signal that some great news is on its way, and you are compelled to check your phone, considering that the notification meets up to your expectation leading to a release of dopamine into your system. With that dopamine release around, your anxiety is sure to kick in. So, prepare yourself for that!

    11. Pro Hack: Embrace Your Smart Speakers

    Do you know that grey pretty piece of technology greeting you with the weather update? Your Alexa/ Siri/Cortana/Google at play via smart speakers? They can be quite the acquaintance when you are trying to get rid of your cell phone distraction.

    Considering that you need the support of your phones to carry out daily activities, you can always rely on screen-less technology. This will help keep the smartphone away from your hands for a prolonged period.

    The Final Stage

    Nearing the end of your addiction recovery, the last stage matters the most.

    This 5th and final stage is all about maintenance or recovery. Don’t let your cellular bridles go loose thinking that you are over your cell phone distraction.

    You can always rely on the ‘hair band technique’ to keep the scrolling thumbs away. Maybe, you will be reminded that those opposable thumbs of yours can do much better—the guides of which you can find in the diverse blogs posted on the site or our social media sites.

    What say, you game?

    More Tips to Avoid Cell Phone Distraction

    Featured photo credit: Clem Onojeghuo via unsplash.com

    Reference

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    Pratip Biswas

    Pratip is an entrepreneur who loves to share his experience in being productive and power creativity in work and life.

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    Last Updated on November 19, 2020

    11 Organizational Skills That Every Smart Leader Needs

    11 Organizational Skills That Every Smart Leader Needs

    Failing to organize will often lead to chaos or, at the very least, an increase in stress levels. This occurs as you attempt to make sense of everything that surrounds you for the sake of making life easier. That’s why strong organizational skills are key to being a smart leader.

    The need to have organizational abilities becomes even more important when you are a boss or manager. After all, people turn to you for inspiration, and it will hardly be inspiring if they see you freaking out.

    What are organizational skills and how can you develop them? We’ll guide you through 11 key organizational skills that every leader needs to know. By the end, it will mean that you are in a better position to be a more effective leader.

    1. Time Management

    Poor time-management is at the root of so many issues within a company. As the leader, it’s your responsibility to ensure that things run like clockwork. This is only possible by having a firm understanding of what it is to be organized.

    Failure in this area will lead to you being unable to stay on the task in front of you. Suddenly, your ability to juggle everything at once diminishes before you. It won’t take much before it all comes crashing down, resulting in you being viewed as rather unreliable.

    Quick Tips for Time Management

      Be aware of the following: the tasks for completion, their deadlines, the amount of work required, and anything that cannot be delayed or avoided at any cost[1].

      Also, take a look at these 7 Effective Time Management Tips To Maximize Your Productivity.

      2. Planning

      Planning makes organizing easier, but we are often lacking when it comes to being able to plan ahead. Again, poor planning leads to disorganization and more pressure on you.

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      Remember that planning takes different forms, including dealing with time and how a project must proceed. However, a smart leader has to take things one step further to make a difference. You must also be aware of the plans of others and how they fit into your own approach if they are to make a difference.

      This becomes more important when dealing with a multi-disciplinary team where coordination can be problematic without adequate planning. A complete absence of planning will only ever lead to problems.

      3. Scheduling

      Even though this skill does overlap with those mentioned earlier, it’s still important enough to merit its own individual point. Having a schedule and keeping to it is known to be an effective tool for organizing your life.

      Scheduling indicates to others that you have an awareness about what they are doing. It also shows you have a firm grip on what is being done and that there are no issues with balancing a number of projects.

      Thanks to scheduling, your understanding of the time taken for different aspects becomes improved. This helps you to keep control of a project, as well as coping with problems thanks to an understanding of events.

      Scheduling time blocks is also a great technique to help you get organized: Get What Matters Done by Scheduling Time Blocks

      4. Resource Allocation

      It’s important to get the most out of your resources, and this too requires organization. Even knowing when to use those resources is important to prevent them becoming exhausted or used at incorrect times.

      Organizational skills, in this sense, means being acutely aware of the resources at hand and those you may call upon with a project. Your strength should also be in linking the correct resource to the right requirement to ensure it fits into their own abilities. Failure to do this means wasted resources, and this will not reflect well on you.

      To be certain of organization in this sense, you must first identify resources that may be relevant before beginning a new project. This prevents you from scrambling around and searching for help when you need it the most.

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      5. Delegation

      Delegation is an art form and one of the most important organizational skills, and not everyone has mastered it. An effective leader also understands its importance for a project to run smoothly.

      It’s impossible to handle each aspect of a project yourself, and that is where delegating tasks to team members can help. Being aware of who is best for a particular task prevents feelings of overwhelm, which will free you to oversee each aspect of the project.

      An organized leader will know their team and be aware of their strengths and weaknesses.[2] Being aware in advance means you will not stress when a problem arises, as you know who to call for help.

      Thanks to organization, your team will work more efficiently and complete each task with less stress on your shoulders.

      Take a look at this guide and learn how to delegate effectively: How to Delegate Work (the Definitive Guide for Successful Leaders)

      6. Prioritizing

      Being capable of prioritizing tasks will make your life easier. Creating a to-do list and understanding which deadlines come first leads to better planning as well as less stress. As your experience builds, you become more confident at knowing which tasks are the most important.

      Disorganized individuals tend to cope in a haphazard way and deal with things as they arise. This leads to putting energy into the wrong areas, and the most important things fall by the wayside. Prioritization keeps you on track with the order in which you need to complete things.

      For this, you must be aware of the tasks at hand and the process for each one. Check deadlines and other pressing details in advance to allow you to be better organized.

      7. Collaboration

      Collaboration is one of the organizational skills that makes life easier all around. The only problem is that it does require organization on your part. An organized leader is aware of those individuals that may be the best person for a particular task. Not organizing leaves you in a position of searching for help when it should be plain sailing.

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      This is about more than mere delegation. Instead, the skill is with knowing in advance who you can call upon to make a project run as smooth as possible. This may also involve other leaders of various departments, so working in unison is key.

      With this skill, you must become aware of who you may need to collaborate with before the need arises. Do your research and know who to call upon at any point. This allows you to then cope with any problem in a cool and efficient manner.

      8. Setting Goals

      An organized individual will find it easier to set and achieve goals. A smart leader is able to show others that they can set short and long-term goals, work towards them, and ultimately achieve them. The only way this is done is through solid organizational skills.

      It will be impossible to reach a target if you are unaware of the path to follow. You must understand the actions and objectives, or you will never achieve anything. Organization skills also help you identify each step and any problems connected to it.

      Here, you must identify the target or goal at the earliest opportunity and then bring forward the other organizational skills that I have mentioned.

      9. Maintaining Efficiency

      Organization and efficiency go hand in hand. Efficiency leads to the need for planning as the smoother something runs, the fewer problems you encounter.

      Being efficient also allows you to know where you are in a project at any moment. This is due to you having organized things to such an extent that you are able to counteract problems before they occur. Remember that efficiency and your ability to identify issues work in unison. If you fail to be organized, then it is impossible for this to happen.

      To learn this skill, you must set aside time for each project and break it down into individual segments. Understand how each step must progress and who will be responsible for each part. Identify problems and how to resolve them to allow in such a way that everything can run like clockwork.

      Efficiency is a skill that develops over time, so continue working on it and how to improve problem areas to become a stronger leader.

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      10. Clear Communication

      A strong leader needs to be able to communicate clearly at all times.[3] With your organizational skills, you will find that this is easier to do.

      Thanks to these skills, you always know what is happening and can clarify any issues. You are also able to communicate exactly what you need simply because you are organized and know the status quo at that point. You will find it easier to get things started due to your ability to get things across clearly and concisely[4].

      Organizational skills: How to improve communication

        To have good communication, you have to be confident in your own abilities as a leader. If you use the different skills discussed above, you will notice a greater confidence in your voice, which then has a positive influence on the rest of the team.

        If you want to be more confident in your communication skills, check out this article: How to Master Effective Communication Skills at Work and Home

        11. Self-Care

        Nothing mentioned above is possible if you are not organized in your own life, both professionally and personally. The ability to look after yourself is the glue that holds everything else together.

        You need to eat and sleep well, along with taking care of your general health. Organization in each aspect of your life is essential to ensure you have a healthy balance. Feeling under the weather, tired, stressed or anything else negative will have a profound impact on your abilities as a leader.

        Look at what people expect of you in each part of your life, and adopt the same strategies for each aspect. You can then expect a certain synergy to occur between the different areas, allowing them to work with a certain fluidity.

        This simple guide will be helpful for you to take better care of yourself: 13 Essential Self-Care Tips for Busy People

        The Bottom Line

        These 11 organizational skills are essential for any smart leader who wishes to be more organized in everything they do. By bettering yourself along these lines, it will lead to not only a greater sense of confidence in yourself, but also towards those that look to you for both guidance and inspiration.

        More Skills to Increase Productivity

        Featured photo credit: Emma Matthews via unsplash.com

        Reference

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