Edel Walsh explores transformative strategies to break free from the grip of constant scrolling
When I feel even the slightest bit bored, I pull out my smartphone. I scroll when queuing for my coffee, taking a break from work or when I should be working. When I wake up, I check in with my smartphone rather than checking in with myself. It is also the last thing I do at night.
After realising what I had been doing with my time, I knew I had to change this habit as I was losing hours to doom scrolling.
When I was taking my Chartered Accountancy exams, I had a mobile phone; however, at the time, mobile phones were only used for phone calls and texting. The phone was not the distraction it is today.
Dopamine hit
When a person is scrolling on their phone, dopamine gets released from the brain into the bloodstream. As part of the internal reward system, it makes a person feel happy.
We all want to feel good and are guilty of continuous scrolling. Eventually, 45 minutes pass, and you decide to start studying. Your brain is going from a dopamine trigger to being forced to look at books. It is fair to say your brain will find it challenging to engage in productive study.
A 2021 study by Oluwafemi J Sunday, Olusola O Adesope and Patricia L Maarhuis,
The Effect of Smartphone Addiction on Learning, shows that smartphones negatively impact students' learning and overall academic performance.
The researchers also found that using mobile phones negatively impacts the skills and cognitive abilities needed for students’ academic success and learning.
Here are a few simple tips to make your smartphone less appealing while studying.
Remove the phone from your study environment
The easiest way to avoid being distracted by your phone as you study is to remove it from the area where you are studying.
Research in 2017 by Dr Adrian Ward
et al showed that students who kept their phone on the desk while studying performed the worst on their test. Students who kept their phone in their bag or jacket but still in the study environment performed on par with those who kept their phone on their desk while studying. The highest performers were the students who left their phone in a separate room.
Make your phone boring
When I reflected on my mobile phone behaviours, one of the first steps I took was to make my phone more boring. I deleted all the social media, news, and other apps that were distracting. When I need to check those services, I use the desktop version.
To start, delete at least one app that distracts you. See how this makes you feel and observe your phone behaviour. After a few days, see how you feel about deleting a few more.
Take a break from it all
The purpose of study breaks is to rest your brain so you will feel rejuvenated when you return to the books – for many of us, reaching for our smartphone when on a break is an automatic habit.
To give your brain the rest it genuinely deserves, how about you:
- sit in silence with a cup of coffee;
- take a walk around the block;
- get some fresh air in nature;
- do a guided meditation or a short yoga pose; or
- read a magazine or a chapter of a book.
In the quest for productivity and focused study, breaking free from the allure of constant smartphone use is of utmost importance. As we navigate the digital age, these strategies can offer a roadmap to balance, ensuring that our smartphones become tools for productivity rather than barriers to success.
Edel Walsh is a student and exam coach. She supports her clients with their studies and exams by focusing on academic success and personal development and looking after their well-being. For more information, check out www.edelwalsh.ie
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