How to Reclaim Your Focus in a World of Digital Overload

Focus as an essential skill for Data Scientists.

“The ability to concentrate without distraction is becoming increasingly valuable in our world of digital overload.”

This quote by Cal Newport, a computer scientist and bestselling author, resonates deeply with the challenges we face today. In a world where our attention is worth thousands of dollars, apps like Instagram, TikTok, and LinkedIn are designed to keep us hooked.

The longer you stay on these platforms, the more ads they can show you - and the more money they make.

The result? You lose time. You lose focus. And you don’t get anything done.

I’ve been there - mindlessly scrolling through my phone, wondering where the hours went.

If this sounds familiar, I want to share actionable steps that helped me regain control of my focus and productivity.

1. Audit Your Screen Time

Start by understanding how much time you’re spending on your phone. Most smartphones have built-in tools like Apple’s Screen Time that track your app usage.

• Spend one week monitoring your activity.

• Identify “time-eating” apps like Instagram, TikTok, or YouTube.

For context: If you’re 24 years old and spend an average of 6 hours per day on your phone, that adds up to 14.5 years of your life spent staring at a screen. Let that sink in. It’s time to reclaim those hours.

2. Delete Time-Eating Apps

The easiest way to reduce distractions is to remove the source:

• Delete apps like TikTok, Instagram, or Netflix from your smartphone.

• You don’t have to delete your accounts entirely. Just remove the apps from your phone.

Why does this work? Having these apps readily available makes it too easy to open them out of habit. By forcing yourself to access them via your computer (which takes more effort), you create friction in the process. That extra step can be enough to curb impulsive scrolling.

3. Turn On Grayscale Mode

Colorful app icons and red notification badges are designed to grab your attention. Companies spend millions of dollars perfecting these visual triggers.

Switching your phone to grayscale mode removes this visual stimulus, making your smartphone less appealing. Without vibrant colors drawing you in, you’ll find yourself less tempted to pick up your device.

Here’s how to enable grayscale mode:

• On iPhone: Go to Settings > Accessibility > Display & Text Size > Color Filters.

• On Android (couldn’t test it out): Go to Settings > Digital Wellbeing > Wind Down > Grayscale.

4. Finish Small Tasks Immediately

Ever feel overwhelmed by a long list of small tasks? Things like:

• Emptying the recycle bin

• Sending a quick email

• Paying an invoice

These tasks often take less than 2 minutes each but can pile up until they feel unmanageable.

And when they feel unmanageable, it impacts your mental health negatively.

Instead of procrastinating, adopt a simple rule: if it takes less than 2 minutes, do it immediately. This habit clears mental clutter and keeps you productive throughout the day.

5. Block Time for Deep Work

Once you’ve eliminated distractions, it’s time to focus on what truly matters. Use techniques like time blocking or the Pomodoro Technique:

• Time Blocking: Schedule specific blocks of time for focused work (e.g., 9–11 AM for writing).

• Pomodoro Technique: Work in 25-minute intervals with 5-minute breaks in between.

By dedicating uninterrupted time to one task at a time, you train your brain to concentrate deeply and efficiently.

The 25 minutes for the Pomodoro Technique are not fixed: You can also work for 45-minutes per interval.

What really helped me was working along with this YouTube video. Don’t worry about that it is in german, the guy is not speaking there :D But it is a great source for practicing Pomodoro Technique.

6. Create Tech-Free Zones

Designate certain areas of your home as “tech-free zones”:

• No phones at the dinner table.

• No screens in the bedroom (this also improves sleep quality).

• A dedicated workspace (if possible) free from distractions like social media or notifications.

By creating physical boundaries, you make it easier to focus on meaningful activities -whether it’s connecting with loved ones or tackling important work.

Conclusion

In today’s world of constant digital distractions, regaining focus isn’t just about productivity - it’s about reclaiming your time and living intentionally. By auditing your screen time, removing unnecessary apps, creating friction for distractions, and time-block, you can take back control over how you spend your days.

Remember: Your attention is one of the most valuable resources you have - don’t let others profit from it at the expense of your goals and well-being.

And: It is okay to not being productive or live by good habits all day. It is also okay to doomscroll for 1 hour at the evening after finishing all your work.