At a time when a simple notification can interrupt a class, a meeting or even a face -to -face conversation, digital distraction has become a silent but constant challenge. Smart phones and social networks, although useful, are reconfiguring our attention, concentration and productivity habits.
Carlos de la Barra, a professor at the Psychology career at Franz Tamayo University, Unifranz, warns that every time we review the cell phone during an important task, we are not only wasting time, but we are training our brain to distract themselves more easily.
“The brain can take 5 to 20 minutes to recover the level of concentration lost by a digital interruption, which has cumulative effects on memory, learning and mental well -being,” he says.
Dopamine trap: social media addiction?
Although not all experts agree to catalog the excessive use of social networks as a formal addiction, the phenomenon has worrying characteristics.
“More than addiction, we talk about problematic use of social networks,” he clarifies about the bar. “Each ‘like’, each message received activates dopamine, generating a sense of immediate reward that the brain wants to repeat again and again.”
This instant gratification circuit is particularly powerful in adolescents and young adults, who, in the identity construction stage, can become emotionally dependent on digital validation.
“When access to content is interrupted, anxiety, irritability and a feeling of vacuum,” he explains.
Impact on study and work
The consequences of this digital distraction feel especially in two key environments: academic and work.
In the educational field, the constant use of the cell phone interferes with the deep processing of the information, weakening the working memory and promoting multitasking, a practice that, far from being efficient, fragments attention.
“Digital multitars is not synonymous with efficiency,” says De la Barra, “because performing several tasks at the same time generates an illusion of productivity, but in reality it reduces the quality of learning and performance.”
The same happens in the offices, where workers review their phones on average every 10 minutes, which contributes to a significant fall in productivity and an increase in work stress.
How to combat digital distraction?
Overcoming digital distraction does not imply renouncing technology, but learning to use it with consciousness and healthy limits. Carlos de la Barra suggests five practical strategies and backed by psychology:
- Establish schedules and spaces without screens
“It is key to have routines where the cell phone is out of reach, especially during the study, meetings or before sleep,” says the psychologist. This helps the brain to adapt to moments of deep focus without interruptions.
- Apply the Pomodoro Method
Working in blocks of 25 minutes in a row of 5 minutes of rest can improve the concentration. “During these intervals, cell phone use must be completely restricted,” recommends the expert.
- Silence unnecessary notifications
Alert overload can be a continuous source of interruptions. “We should only receive truly urgent notifications. The others are mental noise,” he says.
- Practice conscious use of technology
Before opening an app or social network, we must ask ourselves: “Why do I need it now?” It is a form of effective self -regulation. “This simple exercise can prevent the impulsive and automatic use of the cell phone,” says the expert.
- Replace digital habit with significant activities
Promote reading, physical activity or creative hobbies allows to develop sustained concentration and reduce the dependence of digital stimulation. “Healthy leisure is a great ally to combat hyperconnectivity,” he says.
The key is in self -regulation
Far from demonizing technology, specialists point to the need to form conscious and healthy habits around digital use.
“Technology is not the enemy, but it is its useless use,” he emphasizes the bar. In this context, emotional education and self -regulation become key tools to recover the ability to be present and focused.
In the words of the psychologist, we need to relear to relate to face to face, to be with ourselves without the cell phone as a constant company. That is essential for our mental and social well -being in this digital era.
In addition, the specialist highlights the importance of asking for help if the problem becomes difficult to handle. “If a person feels that he can no longer control their use of social networks or telephone, seeking professional help is a sensible and necessary decision,” says the psychologist.
Combating digital distraction is a shared responsibility between individuals, families, educational institutions and companies. Promote screens free environments, promote digital rest and educate in ethical and conscious digital skills are fundamental steps to create a healthier relationship with technology.
Carlos de la Barra summarizes the spirit of this transformation: “Recovering control over our attention is also to recover our quality of life.” In a hyperconnected world, that can make all the difference.
