Turn Off Notifications
We are constantly bombarded by Notifications from our devices. Every app and website asks you to allow Notifications in an attempt to win your attention and time.
Research has proven that Notifications are quite harmful to our performance and overall well-being. From Discover Magazine: “These seemingly endless dings and buzzes can take a major toll on our wellbeing. Research has linked them to depression and anxiety, and they may even trigger symptoms associated with attention deficit hyperactivity disorder, or ADHD.”
In terms of performance, a study showed Notifications increased error rates by 23%, even if the recipient did not check the messages. According to the Harvard Business Review, the study “found that just being aware of an alert can hurt people’s performance on an attention-demanding task…So even if you wait to respond until you finish what you’re working on, the fact that you’re aware of something waiting for you could be enough of a distraction to make you perform worse than you would had you not received a Notification.”
Studies have also shown that Notifications
Result in higher levels of impulsivity, inattention and stress.
Cause lasting negative impacts on both concentration and cognitive ability.
Increase the risk of smartphone addiction.
Are linked to anxiety and depression.
Actually change your brain chemistry.
There is no other single one-time action that will have as profound an impact on your life. In 5 minutes, right now, you can reduce your stress, repair your brain, take back control of your attention, and improve your performance and your relationships.
Turn off all possible Notifications from your phone, your computer, and your tablet. That includes (especially!) texts, email, social media, and if your job allows it, your phone itself. The only Notification you want is your Calendar.
To reduce your anxiety over missing key messages, schedule times throughout the day to actively check your emails and texts. Your goal is to check as infrequently as your job allows because each time it is taking you away from your high priority actions.
The general rule of turning off all Notifications may need some exceptions. If you are expecting a phone call, you’ll want your ringer on. If you are flying, you may want to allow Notifications from your airline app. Depending on your job, you may need certain communication Notifications on. But you should treat these as exceptions, and knowing the harm they do, limit them as much as possible.
If you believe you can’t completely disconnect from your phone because you need to be available for emergency communications, you can use the Focus mode on your iPhone or Android phone to allow notifications from specific people or apps during specific times; in combination with the Opal app to block your phone’s access to specified apps or types of apps during designated times.