Help me stay off my phone during work
August 9, 2022 4:10 AM Subscribe
I’ve been noticing that after I leave video calls at work, I almost immediately reach for my phone - mostly to get a hit of dopamine. How do I stop doing this?
I am an industry research intern at the moment, so a lot of these calls will involve discussing the project I’m working on and often result in concrete things that need to change about the study, possible papers I should review and add to my lit review, people to talk to, administrative tasks, or something else. I notice that almost immediately after these calls, I feel exhausted and reach for my phone - usually to play a silly little phone game or browse various online shopping sites. On reflection, I think the exhaustion is not just because of Zoom but also because of the additional work that comes from these calls (which is pretty unavoidable). I always intend to only be using my phone for 5 minutes, but it’s always longer. I know that it’s an escape mechanism for me - I’ve noticed myself using my phone more when I’m procrastinating at work too.
Do you have suggestions on other things that I can do to manage the fatigue? What are little things I can do right after these work calls to give my brain a little break before I jump into work again?
More context: I work hybrid, generally in office 2-3 days a week.
I am an industry research intern at the moment, so a lot of these calls will involve discussing the project I’m working on and often result in concrete things that need to change about the study, possible papers I should review and add to my lit review, people to talk to, administrative tasks, or something else. I notice that almost immediately after these calls, I feel exhausted and reach for my phone - usually to play a silly little phone game or browse various online shopping sites. On reflection, I think the exhaustion is not just because of Zoom but also because of the additional work that comes from these calls (which is pretty unavoidable). I always intend to only be using my phone for 5 minutes, but it’s always longer. I know that it’s an escape mechanism for me - I’ve noticed myself using my phone more when I’m procrastinating at work too.
Do you have suggestions on other things that I can do to manage the fatigue? What are little things I can do right after these work calls to give my brain a little break before I jump into work again?
More context: I work hybrid, generally in office 2-3 days a week.
Agree on stretching! Also can you make your phone more physically inaccessible? Like, keep it in another room, or a drawer, or a zipper pouch inside the inner pocket of a zippered bag?
posted by mskyle at 5:19 AM on August 9, 2022 [1 favorite]
posted by mskyle at 5:19 AM on August 9, 2022 [1 favorite]
A quick walk, stretch or even yoga session. If you're going to spend ten minutes on your phone, might as well do 10 minutes of Yoga with Adrienne.
posted by kinddieserzeit at 5:33 AM on August 9, 2022 [1 favorite]
posted by kinddieserzeit at 5:33 AM on August 9, 2022 [1 favorite]
I use a time lock safe and put my phone in it during the work day for a few hours at a time. I don't necessarily buy all the verbiage on their site about building good habits, but the fact is if I can't get to my phone, I won't look at it.
posted by twelve cent archie at 5:49 AM on August 9, 2022 [2 favorites]
posted by twelve cent archie at 5:49 AM on August 9, 2022 [2 favorites]
One thing I've done successfully is used the accessibility settings (on iOS) to make the screen greyscale. Turns down the dopamine reward, makes the phone boring, and reminds me not to spend more time with it.
posted by paul_smatatoes at 5:56 AM on August 9, 2022 [3 favorites]
posted by paul_smatatoes at 5:56 AM on August 9, 2022 [3 favorites]
My partner has 3-4 virtual meetings a day (we work from home) and he gets up after calls and either chats with me for a few minutes or takes a quick break on the couch to snuggle our dogs. I only have 1-2 meetings most week but afterwards I usually go for a walk, when I was in the office it was around the building and now it’s around the block.
posted by lepus at 6:14 AM on August 9, 2022
posted by lepus at 6:14 AM on August 9, 2022
If you have an iPhone the latest iOS has a feature called Focus that may help with this.
posted by girlmightlive at 6:17 AM on August 9, 2022 [1 favorite]
posted by girlmightlive at 6:17 AM on August 9, 2022 [1 favorite]
I was very much like this and am not good at breaking habits. I blocked all the stuff I like scrolling on a schedule during the day (and now most during the evening too). It may only be just a small barrier, but it remind me that I don't want to be doing it. I no longer reach for the phone quite as much.
You've got to get dopamine from somewhere though - maybe getting up to get a glass of water or tea, checking in with a colleague, going for a walk around the block, jumping up and down (seriously, it works!), putting on a song you like, using an app that helps you learn something and is not as habit-forming, or whatever else works for you. Getting away from the desk helps to reinforce that it's a real break.
I think I know the feeling that you talk relating to getting more work and the brain protesting. I have been trying to frame things more in the way that I am being my own better boss on a fair contract - part of this is that I get a break when I feel overwhelmed. Perhaps you can pair this more stimulating break with planning when and how you will do the new work when you get back.
posted by lookoutbelow at 6:33 AM on August 9, 2022 [1 favorite]
You've got to get dopamine from somewhere though - maybe getting up to get a glass of water or tea, checking in with a colleague, going for a walk around the block, jumping up and down (seriously, it works!), putting on a song you like, using an app that helps you learn something and is not as habit-forming, or whatever else works for you. Getting away from the desk helps to reinforce that it's a real break.
I think I know the feeling that you talk relating to getting more work and the brain protesting. I have been trying to frame things more in the way that I am being my own better boss on a fair contract - part of this is that I get a break when I feel overwhelmed. Perhaps you can pair this more stimulating break with planning when and how you will do the new work when you get back.
posted by lookoutbelow at 6:33 AM on August 9, 2022 [1 favorite]
I keep a physical book with very short chapters (like one or two pages) on my desk and read a chapter when I need a break. Currently I have Daily Rituals: Women at Work. This is a book that inspires me to think of myself as an artist and also helps me with thinking about managing time, but it could be any type of book. If you like poetry, a book of poetry would work. Recommendations based on your own interests could be a good subject for an Ask.
When I was doing Cal Newport's digitial detox, I kept this simple wooden puzzle on my desk. If you search "brain teasers," you'll find lots of little puzzles. They even come in sets.
posted by FencingGal at 7:09 AM on August 9, 2022 [3 favorites]
When I was doing Cal Newport's digitial detox, I kept this simple wooden puzzle on my desk. If you search "brain teasers," you'll find lots of little puzzles. They even come in sets.
posted by FencingGal at 7:09 AM on August 9, 2022 [3 favorites]
There’s a book and workbook out there called Breaking Up With Your Phone. A couple ideas from there: make your phone Lock Screen image a list of things that you want to do instead of pick up the phone. In your case, I might put: take a walk, make some tea, stretch, go look out the window at the horizon, etc. Remove distracting apps entirely. Put your phone somewhere that is more inaccessible to you. This tip was for having your phone on your bedside but I think it works for this and I’ve had similar issues at work. Maybe at the start of your meeting, throw your phone in your bottom drawer at the back (put it on DND mode). Put your list of “better things” on a sticky and put it on the drawer. Challenge yourself to do all those things before picking up your phone. See how long you can go!
posted by amanda at 7:25 AM on August 9, 2022
posted by amanda at 7:25 AM on August 9, 2022
Came here to recommend the kitchen safe. But I see someone else has. It worked for me; lost it in a move and really would like to get another, but can’t fork out the $60 at the moment.
Barring that, Andrew Huberman of Huberman Labs podcast says he throws his phone on his roof when he really needs to stay off it. I love this idea- but it requires you have a roof and the ability to get up to it.
None the less, it highlights something important, get your phone away from the situation you are likely to mindlessly pick it up. So if a kitchen safe or rooftop isn’t an option, consider where else you could put it that creates a speed bump to looking at it. Can you leave it in a car or put in a locked desk drawer? Anything that requires more effort than just picking up your phone.
posted by [insert clever name here] at 7:45 AM on August 9, 2022 [1 favorite]
Barring that, Andrew Huberman of Huberman Labs podcast says he throws his phone on his roof when he really needs to stay off it. I love this idea- but it requires you have a roof and the ability to get up to it.
None the less, it highlights something important, get your phone away from the situation you are likely to mindlessly pick it up. So if a kitchen safe or rooftop isn’t an option, consider where else you could put it that creates a speed bump to looking at it. Can you leave it in a car or put in a locked desk drawer? Anything that requires more effort than just picking up your phone.
posted by [insert clever name here] at 7:45 AM on August 9, 2022 [1 favorite]
Just having it inside my bag sometimes stops me, if it's just an absentminded fidget. Maybe replace it with a notebook so you can write down the action items.
After meetings is also a good time to go get coffee or another beverage/snack if you're so inclined.
posted by Lady Li at 8:35 AM on August 9, 2022
After meetings is also a good time to go get coffee or another beverage/snack if you're so inclined.
posted by Lady Li at 8:35 AM on August 9, 2022
Eat a wee snack, perhaps a treat. To keep it to a five-minute break, pre-plan to have a snack ready that's already pre-portioned in a pack/container/bag to an amount that you would take five minutes to eat.
On the days you're home, consider masturbating as a tiny work break -- in contrast to web scrolling, shopping, or phone gaming, it has a natural conclusion that leaves you feeling good. (Obviously, do this away from your workspace and work computer so that there's no chance of a camera mishap.)
posted by brainwane at 8:36 AM on August 9, 2022
On the days you're home, consider masturbating as a tiny work break -- in contrast to web scrolling, shopping, or phone gaming, it has a natural conclusion that leaves you feeling good. (Obviously, do this away from your workspace and work computer so that there's no chance of a camera mishap.)
posted by brainwane at 8:36 AM on August 9, 2022
I'm with dobbs. Freedom has worked very well for me. Especially the scheduling aspects.
posted by Tell Me No Lies at 9:27 AM on August 9, 2022
posted by Tell Me No Lies at 9:27 AM on August 9, 2022
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Maybe try replacing it with a quick stretching session?
posted by geegollygosh at 5:09 AM on August 9, 2022