{"id":98317,"date":"2023-04-10T13:22:00","date_gmt":"2023-04-10T17:22:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=98317"},"modified":"2023-04-12T15:20:38","modified_gmt":"2023-04-12T19:20:38","slug":"unplug-from-technology-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/","title":{"rendered":"3 Effective Ways to Unplug From Technology &#038; Focus"},"content":{"rendered":"\n<p>Why is it important to <a href=\"https:\/\/www.shortform.com\/blog\/unplug-from-technology\/\">unplug from technology<\/a> sometimes? What are the best strategies for disconnecting from your phone or the internet?<\/p>\n\n\n\n<p>In today\u2019s digital age, it\u2019s easy to get lost in technology and forget about the world around us. That\u2019s why it\u2019s important to unplug from technology and take back control of your focus. But, with the internet and our phones being an integral part of our lives, this can be a challenge for many of us.<\/p>\n\n\n\n<p>Read on to learn three ways to unplug from technology to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-avoid-distractions\/\">improve your focus<\/a>, according to experts.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-technology-distracts-us\">How Technology Distracts Us<\/h2>\n\n\n\n<p>Does it seem that when you try to concentrate on a task, your attention gets pulled in a thousand directions? Do you often feel like there are so many things on your <a href=\"https:\/\/www.shortform.com\/blog\/gtd-to-do-list\/\">to-do list<\/a> that you never have any energy left for the things that matter to you most? The enemy of focusing your attention is distraction. Daniel Goleman outlines <a href=\"https:\/\/www.shortform.com\/app\/book\/focus#what-disrupts-attention\" target=\"_blank\" rel=\"noreferrer noopener\">two main types of distractions<\/a>: <strong>emotional<\/strong>, in which feelings take center stage and interrupt our attention, and <strong>sensory<\/strong>, in which a physical sensation such as pain or a loud noise commands our attention. <strong>Modern technology, especially our personal devices, is a relentless source of sensory distraction and can lead to addictive relationships with digital media.<\/strong> It&#8217;s important to manage your technology use and even unplug from technology when it&#8217;s negatively affecting your ability to focus. Whether the distraction is emotional or sensory, avoiding distraction and maintaining your focus requires a deliberate, conscious act of will.<\/p>\n\n\n\n<p>Why is it so hard to unplug from technology? In <a href=\"https:\/\/www.shortform.com\/app\/book\/stolen-focus\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Stolen Focus<\/em><\/a>, Johann Hari makes the case that in the digital age, we\u2019re being distracted on purpose. <strong>Tech companies carefully engineer their products to keep your attention for as long as possible, <\/strong>because the longer your eyeballs are glued to the screen\u2014where advertisements are placed strategically among your friend\u2019s cat videos\u2014the higher the companies\u2019 revenues.<strong> <\/strong>If your goal is to focus on your screen, tech is your friend; if your goal is to focus on anything else, tech is your enemy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Unplug From Technology<\/h3>\n\n\n\n<p>Digital technology clamoring for your attention can interrupt your schedule. To truly focus, you have to learn to control your relationship with technology so that it doesn\u2019t control you. Let&#8217;s take a look at some expert tips to learn how to unplug from technology:<\/p>\n\n\n\n<p><strong>Tip #1: Turn off your email.<\/strong> In <a href=\"https:\/\/www.shortform.com\/app\/book\/eat-that-frog\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Eat That Frog!<\/em><\/a>, business consultant Brian Tracy insists that just because someone sends you an email doesn\u2019t mean you owe them your time. As many as <strong>80% of the emails you receive aren\u2019t important,<\/strong> and most of those remaining can probably be put off. <a href=\"https:\/\/www.shortform.com\/app\/book\/eat-that-frog\/chapters-15-16\" target=\"_blank\" rel=\"noreferrer noopener\">Only around 5% require an immediate response<\/a>. Computer science professor Cal Newport goes into more explicit detail about <a href=\"https:\/\/www.shortform.com\/app\/book\/deep-work\/chapter-5#emails\" target=\"_blank\" rel=\"noreferrer noopener\">how to curb email use.<\/a> He suggests ways to compose your messages so that they include all the necessary details and don\u2019t result in an email back-and-forth. He also recommends giving yourself the freedom to ignore any communication that isn\u2019t essential.<\/p>\n\n\n\n<p><strong>Tip #2: Turn off the internet.<\/strong> To completely unplug from technology, Newport says to <em>schedule in advance<\/em> when you\u2019ll use the internet<strong> <\/strong>and <a href=\"https:\/\/www.shortform.com\/app\/book\/deep-work#plan-out-your-days\" target=\"_blank\" rel=\"noreferrer noopener\">avoid it completely outside those times<\/a>.<strong> <\/strong>Keep a notepad nearby where you record any ideas you need to revisit once you\u2019re online again. If you get stuck by not being able to access the internet, then move on to another task. In <a href=\"https:\/\/www.shortform.com\/app\/book\/make-time\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Make Time<\/em><\/a>, Jake Knapp and John Zeratsky make a similar suggestion: If you often feel distracted by questions you would normally look up on the internet, <a href=\"https:\/\/www.shortform.com\/app\/book\/make-time\/1-page-summary#be-mindful-of-your-focus\" target=\"_blank\" rel=\"noreferrer noopener\">keep a notebook to write those questions down<\/a> and look up the answers later.<\/p>\n\n\n\n<p><strong>Tip #3: Turn off your smartphone.<\/strong> As tech industry insiders, Knapp and Zeratsky proclaim that the single most pernicious device that impinges on your ability to focus is your smartphone. They recommend another way to unplug from technology without disabling the internet\u2014<a href=\"https:\/\/www.shortform.com\/app\/book\/make-time\/1-page-summary#lock-down-your-phone\" target=\"_blank\" rel=\"noreferrer noopener\">delete all social media apps, games, and even your email from your phone<\/a>. If that\u2019s too extreme, they suggest you turn off all notifications and remove the apps from your homescreen, forcing you to <em>choose <\/em>when to use each app. Finally, you can leave your phone at home, in another room, or even in a locker if one\u2019s available. In other words, <strong>turn your phone into a tool that serves <em>you<\/em>, and not the other way around.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why is it important to unplug from technology sometimes? What are the best strategies for disconnecting from your phone or the internet? In today\u2019s digital age, it\u2019s easy to get lost in technology and forget about the world around us. That\u2019s why it\u2019s important to unplug from technology and take back control of your focus. But, with the internet and our phones being an integral part of our lives, this can be a challenge for many of us. Read on to learn three ways to unplug from technology to improve your focus, according to experts.<\/p>\n","protected":false},"author":19,"featured_media":78879,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,43],"tags":[978],"class_list":["post-98317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-self-improvement","tag-the-master-guides-focus","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Effective Ways to Unplug From Technology &amp; Focus - Shortform Books<\/title>\n<meta name=\"description\" content=\"Are you constantly distracted by your phone? Learn why it&#039;s so hard to unplug from technology and three expert tips for breaking the pattern.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Effective Ways to Unplug From Technology &amp; Focus\" \/>\n<meta property=\"og:description\" content=\"Are you constantly distracted by your phone? Learn why it&#039;s so hard to unplug from technology and three expert tips for breaking the pattern.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-10T17:22:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-12T19:20:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2022\/09\/row-of-people-scrolling-on-smartphones.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1846\" \/>\n\t<meta property=\"og:image:height\" content=\"1234\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Emily Kitazawa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Emily Kitazawa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\"},\"author\":{\"name\":\"Emily Kitazawa\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/e094024454c7d3334a149c0cf039bdeb\"},\"headline\":\"3 Effective Ways to Unplug From Technology &#038; Focus\",\"datePublished\":\"2023-04-10T17:22:00+00:00\",\"dateModified\":\"2023-04-12T19:20:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\"},\"wordCount\":750,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/09\/row-of-people-scrolling-on-smartphones.jpg\",\"keywords\":[\"The Master Guides: Focus\"],\"articleSection\":[\"Lifestyle\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/\",\"name\":\"3 Effective Ways to Unplug From Technology & Focus - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unplug-from-technology-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/09\/row-of-people-scrolling-on-smartphones.jpg\",\"datePublished\":\"2023-04-10T17:22:00+00:00\",\"dateModified\":\"2023-04-12T19:20:38+00:00\",\"description\":\"Are you constantly distracted by your phone? 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