Leave notifications on for your calendar app. If you are one of those people sending dozens of text messages throughout the day, then you are crazy and are throwing your life away. If you get lots of text messages, then turn off all notifications and treat text messages like an inbox that you only check at set intervals. You don’t need the badge because you’ll notice message banners as they come in. If you get very few text messages, turn off badging. Of those, Postmates is the biggest offender of spamming you with unwanted interruptive notifications. Apps in this category: Uber, Lyft, Postmates, Grubhub, Caviar. These notifications are only supposed to come when you want them to (i.e., you’re standing on the corner trying to get a Lyft). For all delivery apps, leave notifications on. Here are my recommendations for what to leave on: But just to be clear - you’re saying “this is an app that I want to interrupt me when I’m doing my most focused work.” Of course, there are always going to be a few apps that you feel the need to leave notifications on for. Here are some examples of what people’s home screens looked like after this exercise (mine is the last one with the sleeping dog). This group left the text messaging app on their home screen. One group only got occasional urgent text messages from family. The biggest difference between people was how they used text messaging. A lot of people who did this exercise with me also included a meditation app like Headspace or Calm. For me, those are Kindle and Podcast apps. So instead, you put a different, healthier app in reach as your replacement. It’s going to be hard to stop checking Facebook. Take advantage of that.Ī note about the role of Aspirations - in behavior design we would call these replacement habits. On an Android, the apps don’t need to live on any screen at all. Now, rearrange your phone’s home screen so that it includes only your Primary Tools and your Aspirations.ĪLL OTHER APPS GO ONTO A DIFFERENT PAGE OF YOUR HOME SCREEN. Aspirations: the things you want to spend time doing: meditation, yoga, exercise, reading books, or listening to podcasts. Slot Machines: these are the apps that you open and get lost in: email, Twitter, Facebook, Instagram, Snapchat, etc. There should be no more than five or six. Primary Tool: this helps you accomplish defined tasks that you rely on frequently: getting a ride, finding a location, adding an appointment. To get started, categorize all the apps on your phone as: 
We call those type of apps slot machines. If the app triggers any mindless checking from you, move it to a different screen. The gist of the first exercise is to think of your home page as a group of apps that you feel you are in charge of. But afterward you’ll have save yourself from hours of mindless phone usage.) (How do you feel when you read the word exercise? Yes, you’re going to have to do a few minutes of work up front. What I can tell you is that most people will love the first two exercises below, and very few people will be willing to do the third. How they configured their phone was a big part of that. More recently, I’ve run my productivity coaching groups through exercises to arrange their lives for single-tasking. I continued to experiment over the last year.
Once you’ve done that you will win back focus, productivity and time. You can configure your phone as a tool that you use on your own terms.
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It is possible to configure your phone to be a single-tasking device, free of notifications or addictive slot machines. Rather, you should take matters into our own hands. Tristan has gone on to give a TED talk on the dangers of distracting technology and now is lobbying technology makers to change their ways.ĭon’t wait for Tristan to convince Apple, Google, Facebook and Twitter to decide that your productivity is more important than their own attention dependent revenue. He made a strong case for taking control of how you use your phone. He’d moved all the addictive apps either off his phone entirely or deep into folders on a second screen. Tristan had a colorless background with only a few boring apps on his home screen.
Last year, inspired by a screen shot from Tristan Harris’ iPhone, I completely rearranged my phone.
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