Too much on your smartphone?: Expert explains which technologies really work

For many people, the problem is the same: We know that we spend too much time on our mobile phones. But we’re still glued to the screen. From where?
Apps are programmed to attract us. Tech companies have hired psychologists who know how to connect to us and take advantage of our reward system. They work with so-called “tiny habits”. A quick glance at your mobile phone is often coupled with anticipation for a like or a new message. We see this as a reward.

What’s happening in the brain?
Apps are like slot machines in a casino. You never know what will happen. But the expectation of reward always motivates us. We are constantly scrolling through our timelines. Something truly great can happen at any time. Because of this expectation, a lot of dopamine is secreted, which increases our expectation.

So why do we feel exhausted after long, aimless scrolling?
In most cases the reward does not materialize. Even if it could come at any moment. We pay attention, but despite our hope of reward, we receive little in return.

What can you do about this?
We must learn to gain the habit of conscious and limited mobile phone use. I like to use the ABC rule for this.

Explain.
A stands for “awareness.” When we are distracted by a message, we need to be aware of the interruption. B stands for “breathing.” It helps to take a deep breath before giving in to the urge and reaching for your cell phone. C stands for “choice.” After pausing we can decide whether to pick up the phone or not.

Why are we so easily distracted by our mobile phones?
There are evolutionary reasons for this. Our ancestors collected berries in the wild. If a sabre-toothed tiger was approaching in the background, it was important for the blackberries to quickly distract himself and spot the predator. It was the difference between life and death. Our brains are still programmed this way today. He checks our environment for possible danger every four to five seconds and becomes quickly distracted. This is deeply rooted within us. However, nowadays distraction is mostly caused by cell phone ringtones.

What used to be the saber-toothed tiger is now our mobile phone apps.
Definitely. The difference was that a saber-toothed tiger was rarely found near our ancestors. But we carry our mobile phones with us everywhere. You are a saber-toothed tiger in your pocket.

What good are radical measures like digital detoxes if this sensitivity to rapid distraction is deeply ingrained in us?
I do not recommend such methods. Digital detox is often associated with frustration. Social media isn’t just bad, it also serves as a way to communicate with people. In some cases, it is more important to turn off your mobile phone, put it aside or put it in another room than to do without it.

Why is a millisecond distraction a problem?
If there is a mobile phone on the table, even if it is turned off, it reduces our concentration by ten percent. Our brain sees the mobile phone and has to decide: Should I turn on the device and check if I missed anything? These issues require capacity.

In your book, you talk about a negative spiral.
Yes. Distractions and decisions tire us out. As a result, we have less willpower and are more easily distracted by our smartphones.

How can we resist the temptation to always look at our mobile phones?
We need to better channel the flow of information. The amount of information we process every day today was something that in the Middle Ages a person would have to process throughout their entire life. It helps to clearly define offline times. As I said, turn off your cell phone and put it in another room while you do something else. Not always having your mobile phone at hand is more sustainable than pursuing abstract solutions.