Have you ever felt overwhelmed by constant phone notifications? You're not alone, especially with ADHD.
From meaningless crypto investments to mindless scrolling and dopamine addiction, my phone was my biggest distraction. Even without Snapchat, Instagram, or YouTube, my phone still managed to derail me mentally.
Personal Realization
Upon reflection, I've come to the stark realization that most of these distractions stem from my smartphone.
Whether it's impulsive crypto investments or mindless scrolling through social feeds, my phone has become a conduit for unnecessary stimuli, hijacking my attention and sabotaging my productivity.
It's no surprise, really. Tech giants invest billions to keep users glued to their screens, monetizing every minute of our attention.
Remember: If you're not paying for the product, you're the product, paying with your time.
The Solution: Switching to a "Dumbphone"
Going completely phone-free isn’t an option, especially with trading as my business.
My new strategy? Use a "dumbphone" to eliminate distractions. I chose the compact, budget-friendly iPhone 12 mini, perfect for minimizing distractions without breaking the bank.
This is the video I used to make my own dumbphone --> video.
Implementing the Change: New Rules for a New Phone
To ensure success, I've established clear rules to streamline my phone usage:
✅ The distracting phone stays downstairs, away from my workspace.
- Explanation: Keeping the phone physically separated from my workspace helps reduce the temptation to check it constantly. Out of sight, out of mind.
✅ It has its designated charging spot, away from sight.
- Explanation: Having a specific place to charge the phone, away from my immediate vicinity, limits spontaneous checking. This reduces interruptions and helps maintain focus on the task at hand.
✅ I've communicated these rules with my partner and hold myself accountable to them.
- Explanation: Sharing my goals and rules with a partner or accountability buddy adds a layer of social responsibility. It creates a support system that encourages adherence to these rules and provides motivation to stay disciplined.
Overcoming Objections
Now, you might be thinking, "But what if there's an emergency?" Truth is, how often does that happen?
By getting a prepaid SIM with limited contacts, I've ensured I'm reachable when needed, without succumbing to distractions.
Review from a friend: "Switching to a 'dumbphone' for my primary communication was liberating. It drastically reduced my screen time and boosted my productivity. I felt more present and less tethered to constant notifications."
The Realistic Calculation: The Cost of Distraction
To make this clearer, let’s do the math.
- Assume 300 days of distractions per year.
- Minimum distraction: 30 minutes/day (though it's often more).
- It takes 8 minutes on average to refocus after a distraction.
If I get distracted 4 times a day, that’s 32 minutes lost to regaining focus, + the 30 minutes minimum distraction totaling 62 minutes lost daily.
I only have 3 hours available for focused work each day, that's 35% of my time gone.
Financially, let's break it down:
- 300 days x 62 minutes = 18,600 minutes/310 hours per year.
- A new phone setup costs €400 (phone, apps, case, prepaid card).
This means I pay €1.30 per hour to reclaim my time. If the phone lasts 2 years, it’s just €0.65 per hour. Considering the real distraction time is much more, the cost is likely around €0.25 per hour!
You might be thinking, "Sure, a new phone sounds great, but isn't it expensive?" The truth is, it doesn't have to be. You can achieve the same results with a basic phone that costs as little as 100 euros.
Imagine what it would mean for you to regain 390 hours, or over 16 days per year. How would you spend that time?
Would you dedicate it to being with loved ones, pursuing your passions, or perhaps working towards realizing your dreams?
Conclusion
In the grand scheme of things, the investment in reclaiming my time is minimal compared to the dividends it pays in improved focus, productivity, and mental well-being. After all, why settle for being a slave to distractions when you can reclaim control over your time and attention?
Start today and see the difference it makes in your productivity and mental clarity. What steps will you take to reclaim your time?
A Personal Note
Small changes can lead to big improvements. Stay curious, stay motivated, and most importantly, stay true to yourself.
Your journey to a better you starts with every step you take.
With gratitude and determination,
Maik Janmaat
What are your experiences with phone distractions? Share your thoughts and strategies in the comments below!
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