From the moment we wake up in the morning until our heads finally hit the pillow, we’re bombarded with notifications demanding our attention – leading Aussies to admit they often feel distracted and stressed by the end of the day.
Now, a new study from Amazon Kindle has revealed just how dire our screen habits are, showing we’re more addicted to our devices than we might think.
The pressure to stay connected is relentless, with a quarter of Aussies receiving notifications right up until they go to sleep at 10:42 pm, according to the research.
These notifications come from smartphones, smartwatches, laptops, and tablets throughout the day, resulting in over half (56 percent) of us feeling frequently distracted and struggling to refocus.
“Every time we receive a notification – whether it’s a ping, vibration, or visual alert – our brain perceives it as something requiring immediate attention,” neuroscientist Dr. Mark Williams tells news.com.au.
“This activates our cognitive control network, diverting focus away from what we were doing.”
Once distracted, he explains, it takes anywhere from 60 to 90 seconds to fully regain focus and engage with the original task.
“This constant switching between tasks trains our brains to be in a state of high alert, diminishing our ability to concentrate for extended periods.
“The more frequently we get distracted, the harder it becomes to sustain deep focus over time, which negatively impacts our efficiency and productivity.”
Notifications may contribute to tiredness
Frequent interruptions can also lead to increased mental fatigue, as the brain tires from constantly shifting between activities, resulting in more mistakes.
Over time, this can leave many people feeling drained at the end of the day, despite not accomplishing a lot.
And it’s not just notifications that are distracting us – we actively seek them out, too.
More than three-quarters (78 percent) of Aussies check their devices every hour, hoping for a new notification, with some doing so up to 50 times.
Williams says this resembles addictive behavior.
“Notifications can trigger a release of dopamine, leading to compulsive checking of phones in anticipation of a new notification.”
These addictive notifications impact our focus and concentration, causing 86 percent of Aussies to feel stressed by the evening.
And our evenings aren’t without interruptions either, with almost half of the study participants saying they’re still distracted by incoming notifications at night.
Once we’re in bed, over half (69 percent) admit to falling asleep later than intended due to checking devices for notifications.
How to combat this
A straightforward way to combat this is by turning off notifications and creating distraction-free environments, says Williams.
You could also try switching off your devices completely for the hour before bed.
“Activities like reading engage the brain, improving focus and reducing reliance on quick digital stimulation,” he explains. “A Kindle is especially useful for this, offering an immersive reading experience without the interruptions of pop-ups or social media alerts.”
Setting tech boundaries during the day
In terms of what you can do during the day to help manage constant notifications, Williams advises people to turn off non-essential notifications and alerts for apps that don’t require immediate attention.
He also suggests using ‘Do Not Disturb’ mode to prevent notifications from reaching you during work hours or before bed.
Keeping devices out of sight has also proven to be less distracting, so he recommends leaving them in a drawer or another room when you’re not planning to use them.
Lastly, he suggests setting specific check-in times, so instead of responding to every ping instantly, allocate certain times to check messages and emails.
What if you’re worried about FOMO?
The fear of missing out (FOMO) is real, especially if you’re trying to reduce your screen time, but Williams says it’s essential to remember that constantly checking social media doesn’t actually make us feel more connected – it often does the opposite.
“Social interactions in the real world are far more fulfilling than passive scrolling,” he reminds us.
“If you’re looking to cut down on screen time but don’t want to lose touch with friends, try scheduling coffee catch-ups or phone calls instead.”
He also suggests using the built-in screen time trackers on your phone, which allow you to use social media apps for limited periods, helping you stay connected without falling into the scrolling trap.
The research comes ahead of the Global Day of Unplugging, which takes place from sundown on March 7 to sundown on March 8 and encourages people around the world to go tech-free for a full 24 hours.