UNPLUG TO FOCUS

There is no denying the issue, cell phones are a major element in our life. On the one hand, the development of this technology has allowed us to connect with others in ways that were only possible in science fiction just a generation earlier. On the other hand, our cell phones have become miniature computers whose functions absorb our attention through gaming, social media, and various other means. And it is in this latter function where cell phones have begun to interfere with our ability to be engaged and focused in our present environment. As athletes and coaches (or students, professionals, etc.), these devices have the potential to either help or hurt our endeavors.

My goal in this article is to promote mindful use of cell phones. While I will fully admit my own frustrations in dealing with others (and shamefully acknowledge I have allowed my own use to cause problems at times), I do not advocate banning these devices whole sale. Instead, being more aware of how you use them, and the reason for doing so, will help you “unplug” from the digital device and re-engage in situations where you may have been failing to pay attention.

Let’s begin by understanding WHY cell phones are a distraction. First, cell phones have been ingeniously designed to tap into a core function of our brain and evolution; to communicate with others. The fact of the matter is, we are hard-wired to communicate. Our brains are designed to learn, store, and share information, and we use social cues to do so. When we do interact with others, the reward center of our brain is activated and we experience a sense of pleasure (though very subtle). Cell phones prey on this inner mechanism and trigger the desire to respond using simple signals such as pings, blinking lights, vibrations, and other simple alerts that someone wants to talk with us. By tapping into our evolutionary process, cell phones easily become a distraction from any situation we may find ourselves in.

A second basic way in which cell phones become a distraction is through the apps, and most notably gaming features. Once again tapping into the brain’s reward center, games serve as a simple training device that locks us into seeking a sense of pleasure. This can be especially powerful if we feel bored or overwhelmed in our current situation (i.e. team meetings). By plugging into the game, we get rewarded with something more pleasurable, and have the illusion that we are in control of feeling better. The result is being disengaged from something that is important and will help us be better prepared to compete and perform later. And ironically, the overuse of cell phones can lead to negative attention as we find ourselves worrying about conversations through the device apps, focusing on the past or future instead of the present, and simply being off-task from what we are doing now.

If you’ve read this far, you likely agree that cell phones can be a distraction that can and do hurt preparation for performance. But as I noted above, cell phones aren’t all bad and can be a benefit in helping us get things done. What I propose is that you have a plan. In a sense, use mindful practice in how you use your cell phone. First, schedule “off-time” and purposely shut off the phone for a short period of time each day (try starting with 10 minutes). As you do, pay attention to what you experience. What thoughts and emotions do you experience? What happens to your social interactions with those around you? In short, recognize what you have been missing by not attending to your surroundings.

A second strategy to help you better manage your cell phone use so as to minimize distraction is to be more disciplined when in meetings. As discussed previously, the inner drive to communicate promotes getting distracted by your phone. But you can circumvent this by planning ahead. Let those who continually reach out know that you will be unavailable for a specific amount of time. This simple step will encourage others to be patient in sending messages, as they know you won’t be able to respond. You can also help yourself out by silencing the phone, or shutting it off while in the meeting. This effectively empowers you to have control, and makes you available to pay attention during the team meeting (or video prep, weight work, etc.). Remember, you are here for a reason – you want to be ready to be your best.

A final strategy that may help you is to schedule your cell phone time. Plan out a part of the day where you can dedicate your attention to reply to messages, or make necessary calls. This also includes appropriate social media interaction. Plan the time for when you will post, or reply, or passively read feeds. And when that time is done, move on to other important tasks.  And for those of you who are gamers, plan this out as well. No doubt, gaming can be a form of stress relief in your day. But avoid the trap of using games and other phone apps as a means of escaping (remember the mention of boredom and nervousness above). Instead, use games as a reward for getting other important tasks done (for example, completing video research). By planning your cell phone use, you empower yourself to be more focused during team and training time, because you know you will have time later to attend to other business. This is the act of mindfulness in action.

Though my entries typically cover specifics of training and performance directly, recent experiences with clients and teams gave me inspiration to venture out in a different direction. In fact, discussions with a few made me realize that today’s athletes are unaware of the degree of distraction cell phone use can create for them. By being more aware of why and how cell phones can distract you, you can regain control. By taking simple steps you can empower yourself and become a greater contributor with an improved ability to focus. My hope is that you find this both insightful and beneficial in your own work as an athlete or coach. Should you find yourself wanting specific guidance in this area, why wait?  Make the call, bring in an expert.