In today's digital age, sedentary behaviors and doomscrolling are major contributors that affect our mental fitness. During midterm and exam season, it is easy to flip between distractions while studying which can result in a long and ineffective study session.
Unfortunately, we aren’t able to focus on two things at once, for example watching a show while doing homework. Instead, eliminate the distractions around you to maximize the time you dedicate to learning. When we take the time to focus on one thing, our brain shields us from other distractions. Our brains are wired to seek novelty, which is why distractions can feel so irresistible. Every time we shift our attention to something new, whether it’s a notification or an unrelated thought, our brain releases a small dose of dopamine, reinforcing the behavior. However, constantly switching between tasks taxes our cognitive resources and prevents us from entering a "flow" state, where we can perform at our peak. Research shows that it can take up to 25 minutes to refocus after a distraction, making interruptions a major productivity killer. Understanding this can help us become more intentional about managing distractions and protecting our mental energy. Prioritizing mindfulness and detox strategies eventually help aid in enhancing mental well-being.
Call to Action:
Explore effective goal setting strategies (SMART goals)
Specific
Measurable
Achievable
Relevant
Timebound
Make a daily list of non-negotiables
Try a change of scenery if you find yourself getting distracted
Keep possible distractions out of sight!
This includes setting and KEEPING app/website time limits
Putting your phone in another room
Schedule regular breaks into your day
Reward yourself for productive periods of work
Unsure how to create a SMART goal? Take a look at Kathy's example below for inspiration!
Kathy, a first-year student at Queen's University, is eager to meet new people both in person and through social media. However, she finds herself checking her phone first thing in the morning and scrolling for hours, and again before bed. She's noticed that this habit affects her sleep, as indicated by the sleep tracker on her Apple Watch showing diminished rest quality, along with her mood and mental wellbeing.
Kathy's Example of a SMART Goal to Reduce her Morning and Evening Phone Usage to Improve Sleep Quality and Overall Well-being!
Specific: Kathy aims to limit her social media use to 10 minutes each in the morning and evening
Measurable: She will track her social media usage with a timer and use her Apple Watch to monitor decreases in use.
Achievable: Kathy will utilize app-limiting features on her phone to enforce these time limits and will leave her phone outside the bedroom at night.
Relevant: This goal is crucial for Kathy, as enhancing her sleep will improve her energy levels and overall health, enriching her university life.
Time-bound: Kathy commits to this routine for the next 30 days. She will monitor her social media usage daily and review her sleep patterns weekly on her Apple Watch to measure progress.
References
Sörqvist, P., & Marsh, J. E. (2015). How Concentration Shields Against Distraction. Current
directions in psychological science, 24(4), 267–272.
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