Increase Focus with These 11 Ways to Unplug

“Never go to excess, but let moderation be your guide.”

- Marcus Tullius Cicero

Sage advice when it comes to technology, screen time and multitasking. Continuously being connected without a break can cause anxiety and may inhibit deep thought.

A study from the University of Michigan found multitasking heavily can fatigue the brain, which causes it to lose the ability to focus. Your brain needs a rest from the multitasking.¹ Some recent imaging studies have found major cross sections of the brain become surprisingly active during downtime.² Just as plugging in and logging on is a habit, so should be taking a break from it. If you are not accustomed to breaking the plugged-in habit, it may take some diligent practice and rewiring on your part. Here are some suggestions for making the break.

11 Ideas to Unplug

1. Challenge yourself to the 20-20-20 rule. After 20 minutes of computer use, look at something 20 feet away for 20 seconds.³
2. Say no to multitasking and allow yourself to do one thing at a time. Read a magazine, talk on the phone, or walk to a coworker’s cube to ask a question instead of instant messaging or e-mailing.
3. Change your environment by going on vacation and making it technology free. It may result in a level of relaxation and free-flowing ideas you never imagined possible.²
4. Be a part of nature. Go where cell phones don’t work, where there is no Internet, or where it is forbidden. For example, visit the ocean or a cave in the mountains or take a class.
5. Start slowly. Create time each day, say 30 to 60 minutes, for no interruptions. For example, turn off technology an hour before bed or right before working out; try driving to work with no radio and no cell phone.
6. Include the whole family. Limit children’s time on technology. Declare a TV Turnoff Week, with small prizes for contestants at the end of each day and the week.
7. Practice mapping a destination instead of using the GPS.
8. Go for a walk or jog without headphones; engage another person to go with you.
9. Turn off notifications so you are not tempted to plug in.⁴
10. Set aside time for socializing and networking – in person.⁴
11. Move apps away from your home screen to avoid constant interruptions.⁴

Feel the freedom of single tasking. This means being comfortable working on one thing at a time, which helps sharpen focus and produce a higher-quality uninterrupted output. Balance is the key. While it is vitally important to be plugged in sometimes, it is equally important to recognize there is a world beyond the screens surrounding you.

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Sources:

¹Richtel, M. (2010, August 15). Outdoors and out of reach, studying the brain. New York Times. Retrieved November 13, 2014, from http://www.nytimes.com/. National Public Radio. (2010, August 24).

²Digital overload: Your brain on gadgets. Fresh Air. Retrieved November 11, 2014, from http://www.npr.org/.  Goudreau, J. (2010, June 21).

³Do computers really fry your brain? Forbes. Retrieved November 11, 2014, from http://www.forbes.com/. Lepi, K. (2014, April 14).

⁴Why you should unplug. Retrieved November 11, 2014, from http://www.edudemic.com/

May, C. (2014). Learn to disconnect. Raleigh, NC: Workplace Options.