Minimizing Digital Distractions: 6 Science-Backed Strategies to Stay Focused

As a digital nomad, dealing with the digital world is pretty much par for the course – after all, it’s literally in your ‘title’.

Yet despite the myriad ways that online tools have enhanced the way we live and work, there’s no doubt that the amount of distractions we face on a daily basis has increased exponentially.

From round-the-clock notifications and unending unread emails to the constant craving for a social media dopamine high, it’s not surprising that many of us struggle with maintaining focus amidst ongoing digital derailment.

If you regularly find yourself drowning in digital distractions, try out these science-supported strategies for reclaiming your attention once and for all.

1. Turn off non-essential notifications

Every single time your phone vibrates or your laptop pings, the attention you were giving to a task is instantly hijacked. And a study by the University of California found that it takes around 23 minutes to refocus after such an interruption.

Yet another study showed that simply having your phone in your field of vision – even if it’s face-down – is enough to distract your brain from whatever it’s meant to be focusing on.

Of course, many of us are required to monitor our notifications for work purposes, making eliminating these distractions altogether somewhat challenging. However, there are still ways to reduce the effect of notifications and their impact on attention.

What you can do

  • Mute non-urgent notifications

    Turn off notifications for social media apps, news alerts, and anything else that doesn’t need immediate attention. On both iPhone and Android, you can do this through the “Do Not Disturb” or “Focus Mode” features.

  • Batch notifications

    Some apps (like Slack and Gmail) allow you to receive notifications in batches, which means you can check them at set intervals instead of being interrupted throughout the day.

  • Use app-specific Do Not Disturb settings

    For work-related apps, set custom notifications to alert you only during work hours and silence them during your off time

2. Make your phone less attractive

Our smartphones are engineered to be as engaging as possible. From bright colors to pop-up notifications and ease of access to our favourite apps, designers have thought of everything to keep our attention firmly on our screens.

However, in a few simple steps, you can reverse-engineer this to make your phone less appealing and, therefore, less of a distraction.

What you can do

  • Turn off notification badges

    Those little red badges with numbers on your apps trigger a dopamine hit when you check them. Disable app badges in your settings to reduce the compulsion to check for updates constantly.

  • Separate distracting apps

    Create a “focus screen” on your phone by moving essential work apps to your home screen and tucking time-wasting apps like Instagram or YouTube into a far-off folder (alternatively, delete them from your phone altogether and only use them via your computer).

  • Switch your phone to grayscale

    Research shows that color stimulates your brain, meaning vibrant apps are more appealing. Turning your phone to grayscale removes that visual stimulation and makes your phone less enticing to check. On iPhone, you can enable this under Accessibility > Display & Text Size > Color Filters.

3. Use website and app blockers

If you find yourself perpetually reaching for the same websites and apps – even (or especially) when you’re meant to be focusing – you may benefit from distraction-blocking tools.

These nifty tools work by limiting or preventing access to distracting sites during specified hours, so you can stay focused.

What you can do

  • Install a website blocker

    Use tools like StayFocusd, Cold Turkey, or Freedom to block access to distracting sites (e.g., social media, news, or shopping websites) during work hours. These apps let you set time limits or block websites altogether for specific periods.

  • Turn on app blockers on your phone

    Both Android and iOS have built-in features like Screen Time and Digital Wellbeing that let you set limits on how much time you spend on specific apps.

  • Block desktop notifications from browsers

    If you find yourself distracted by desktop notifications from websites like Gmail or Facebook, disable notifications directly from your browser settings.

4. Set digital boundaries with ‘check in’ windows

Constantly disrupting the flow of your work by checking emails or messages throughout the day can have serious implications for your output, productivity, and ability to focus.

One way to overcome this distraction-prone challenge is to set specific check-in windows where you respond to emails, messages or notifications at designated times rather than in real time.

What you can do

  • Schedule 2-3 check-in windows a day

    For example, you might check email at 9 a.m., 1 p.m., and 4 p.m. In between those times, close your email tab or app, so you aren’t tempted to check messages constantly.

  • Turn off automatic email refresh

    Disable push notifications for email apps, so you aren’t alerted the moment a new message comes in. Check them manually during your scheduled windows.

  • Communicate your boundaries

    Let people know when they can expect responses from you, so there’s no pressure to reply instantly. This also sets expectations for faster, more focused responses.

5. Customize ‘Do Not Disturb’ mode for different scenarios

The Do Not Disturb mode on your phone or laptop can be a powerful tool for cutting down distractions, but it works even better when you customize it to fit your specific needs.

By creating custom Do Not Disturb defaults for particular types of work, you can ensure you stay distraction-free while still receiving the notifications you need to perform your tasks optimally.

What you can do

  • Create custom modes for different types of work

    For deep work sessions, use a strict Do Not Disturb setting that blocks everything except essential calls or notifications. For lighter work, allow notifications from apps you need for collaboration while blocking social media and other non-urgent apps.

  • Set automatic DND schedules

    Program your devices to automatically enter Do Not Disturb mode during key working hours. This removes the temptation to check your phone or computer while you’re in focus mode.

  • Allow only priority contacts through

    On both iPhone and Android, you can select priority contacts (such as family or key clients) who can bypass your Do Not Disturb settings, ensuring you don’t miss anything truly important.

6. Practice regular digital decluttering

Just as physical clutter can overwhelm you, digital clutter – such as excessive files, notifications, and apps – can create mental overload and distract you from your tasks.

By engaging in regular digital decluttering sessions, you can stay organised, save time, and reduce the chance of being pulled away by unnecessary digital noise.

What you can do

  • Clear your desktop and phone screens

    Remove excess files and apps from your desktop and phone’s home screen, leaving only the essentials visible. A clean digital workspace reduces cognitive overload.

  • Unsubscribe from email lists

    Go through your inbox and unsubscribe from newsletters or marketing emails that you no longer need. This keeps your inbox cleaner and prevents distraction from non-urgent messages.

  • Use a password manager

    Tools like LastPass reduce the hassle of remembering passwords and logging into different sites. This saves you time and prevents the frustration of navigating through endless login pages.

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