Day 37 of 90 · Focus
Turn notifications off
“I switched off every alert except calls and messages from family. The quiet is lovely.” — Kai
Today's action · 10 min
Go into your phone settings and turn off notifications for every app that isn't a person contacting you directly. It takes about 10 minutes.
Why it works
In an experiment by Kushlev, Proulx and Dunn, people reported more inattention and hyperactivity symptoms during a week with notifications on than a week with them off. Fewer interruptions give your attention a chance to settle.
Source: "Silence Your Phones": Smartphone Notifications Increase Inattention and Hyperactivity Symptoms (Kushlev, Proulx & Dunn, 2016)
Educational content, not medical advice. If you are struggling, contact a qualified professional (Lifeline 13 11 14 in Australia, 988 in the US).