Digital Detox: Focusing in a distracted world
Exam season can feel like the ultimate test of your concentration and mental stamina but in today’s world, staying focused isn’t just about motivation. It’s also about managing the digital distractions pulling at you every minute. From constant notifications to the temptation of social media doom scrolling, our devices can easily become a barrier to effective studying.
Why distractions are so powerful
Our brains are wired to respond to new and exciting stimuli and that ping from your phone is designed to grab your attention. Unfortunately, switching between study tasks and digital distractions can reduce productivity by up to 40%. Every time you check your phone, it takes time to regain full focus on your work, leaving you less efficient overall.
Practical digital detox tips
- ‘No phone’ time
Choose blocks of time dedicated solely to studying. The Pomodoro Technique supports an interval method, traditionally 25 minutes followed by a 5-minute break. During this time, put your phone on airplane mode, turn off notifications, place it in another room or give it to a friend. - Use focus apps
There are lots of apps designed to help block distractions. Some popular ones include:- Flora: Green Focus lets you plant a tree that can grow while you focus. If you leave the app (to scroll or check messages), the tree dies.
- Freedom: Screen Time Control blocks apps and websites across all your devices, such as Instagram, TikTok and YouTube.
- Flipd locks you out of distractions, but still lets you use essential tools (eg calculator, notes app).
- Study Bunny has a cute bunny mascot to help you time study sessions, set goals, and track progress.
- Create phone free zones
Designate your study space to a device free zone. If you’re used to studying in bed or your bedroom, try switching to the Library or a study space on campus without your phone nearby. - Notify friends and family
Let people close to you know your study schedule so they can avoid contacting you during focus times, helping reduce interruptions. You can also use the ‘Do Not Disturb’ feature on your phone to customise who can contact you during these study periods.
Bonus tip for iPhone users:
Apple’s built-in tools are worth exploring too. Under Settings > Screen Time, you can use features like:
- Downtime: Schedule time away from the screen where only selected apps and calls are available.
- App Limits: Set daily usage limits for specific apps (eg 20 minutes of Instagram).
- Focus Mode: Customise which notifications you want during study time to minimise interruptions.
These settings are flexible and easy to adjust — perfect for trialling during exam season.
Supporting your wellbeing while you study
Taking a break from your screen isn’t just about boosting productivity, it’s also vital for your mental and physical health during exams season.
- Improve your sleep: Avoiding screens before bed can help your brain wind down and get better quality rest. Screens emit blue lights, which suppresses melatonin, the hormone that regulates your sleep cycle. Research shows that using a screen before bed can delay sleep by over an hour. Try avoiding screens for at least 30 to 60 minutes before bed to help your brain wind down properly.
- Reduce anxiety: Social media and constant notifications can increase stress and create a sense of urgency and comparison. Unplugging can help you feel calmer and more in control.
- Make space for joy: Use your screen free breaks to go for a walk, listen to music, or catch up with friends offline. Moments like these can lift your mood and support your wellbeing.
A digital detox doesn’t mean giving up your phone or social media entirely, it’s about creating healthy boundaries that help your brain focus when it matters most. Remember, the goal is progress, not perfection. Small changes can make a big difference in reclaiming your focus this exam season.
Health and Wellbeing
Wellbeing means being in a positive physical, social and mental state. Wellbeing is important to us as happy, healthy people who achieve harmony in their work / life mix are more creative, productive and help to create a great place to work.