Tactics to reclaim your attention from the screen

Naming your reaction. When you encounter digital content that triggers anger or fear, pause for ten seconds to observe your physical and mental state (Giulia Galli from When a Parent is Born). Giulia Galli suggests questioning the thoughts that arise, such as catastrophic predictions about the future, to distinguish between actual danger and emotional narratives (Giulia Galli from When a Parent is Born).

Setting verbal intentions. Devon Halliday prevents aimless browsing by announcing specific tasks out loud—such as setting an alarm or sending a text—before picking up a phone (Devon Halliday). This verbal commitment helps maintain focus and reduces the likelihood of drifting into unrelated applications (Devon Halliday).

Finding physical deterrents. Devon Halliday and a partner swap phones when leaving the house to remove the temptation to check their own devices while remaining reachable for emergencies. This physical separation acts as a barrier that keeps them from using the devices during their time out.

Utilizing supportive tools. Serious games designed for clinical use reward consistent, positive behaviors like medication adherence and sleep schedules (PsyPost). Josefin Brehmer and colleagues found that participants using the Fig game for nine weeks improved their medication adherence compared to those on a waitlist (PsyPost).

• Large-scale analyses by Amy Orben and others suggest that the link between social media use and adolescent well-being explains only 0.4% of variance (Boston Review’s Substack A magazine of…).
• Spending 15 to 20 minutes in natural environments helps nervous systems recover from digital stimulation, according to longevity researchers (Human health).