![]() Shut down your email account on all devices and remove all alerts and notifications-auditory, visual and kinesthetic-from your apps. Promise them that you will get back to them shortly when you do, but that you need to do make this shift to increase your focus. Alert friends, family and colleagues that you are going on a 30-minute plan (or whatever suits you), only checking messages every 30 minutes. Instead of checking your messages when you receive alerts, check them on a time schedule.You will know your brain has assimilated to this process when the alarm goes off and you keep working if even for just another minute or two. When you are comfortable with waiting 15 minutes to check in, increase the time to 20, 25, 30 minutes or more. When the alarm rings, check any app, website, or whatever for 1 minute, then repeat the process. This means you will not see any alerts or get any vibrating notifications, but the phone will be a stimulus to tell you that you will get to it in 15 minutes or less. Second, assuming your phone is nearby (which it always is), set an alarm for 15 minutes, put it on silent (with the “vibrate when silent” option turned off), turn it face down, and place it in a location nearby where you can see it. Do not simply minimize them, as they will still act as visual stimuli. If you are working with a computer, shut down all programs and browser tabs that you are not going to use for your work-and I do mean shut them down. Try to slowly wean yourself off the need to respond automatically to alerts and notifications, particularly while you are working on any task that requires concentration and attention.I have posted often on how to fix our knee-jerk reactions to the world of information and communication. More than a few inches rarely separate us from our phone. Most people use one all day and sleep with it beside them all night. But this did not happen as soon as smartphones entered our world we slowly started using them more often and in more locations and now, in 2016, our phones have become our most prized possession. A family dinner table is similarly littered with devices. Four young adults at a restaurant mean four (or more) phones on the table and constant tapping. A bank teller steals a glance at his phone as one patron leaves and another approaches his station. A gardener mows with his phone resting on the mower frame. You see it everywhere: A policeman directs traffic while periodically glancing at his phone. Over the past decade or two, as smartphones went from business tools to ubiquity, we began to spend more and more time with our face pointed down at tiny screens, rather than oriented out to the world. doi:10.I have studied the “psychology of technology” since 1984 and can tell you that we did not become Pavlov’s dogs overnight. Operant and classical learning principles underlying mind-body interaction in pain modulation: a pilot fMRI study. Lee IS, Jung WM, Lee YS, Wallraven C, Chae Y. Conditioned taste aversion, drugs of abuse and palatability. Cognitive processes during fear acquisition and extinction in animals and humans: implications for exposure therapy of anxiety disorders. ![]() ![]() ![]() Experimental evidence of classical conditioning and microscopic engrams in an electroconductive material. A mechanism-oriented approach to psychopathology: The role of Pavlovian conditioning. The origins and organization of vertebrate Pavlovian conditioning. Conditioned taste aversions: From poisons to pain to drugs of abuse. Classical conditioning: classical yet modern.
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