3.3 Estimating the switch-cost effect
The study detailed in the previous section suggests that if you check your phone for texts while trying to study, or you check your social media, then you aren’t only losing the little bursts of time you spend looking at the texts themselves. You are also losing the time it takes to refocus afterwards, this turns out to be a huge portion of your time.
Activity 6 Self-regulation agreement
To allow you to reflect on the switch-cost impact on your studies, reflect upon the following questions:
- What do you do with your phone when you are intending to study? Do you leave it on your desk or in another room?
- Are you drawn to check your phone repeatedly while you are studying?
- Do you automatically reach for your phone even when there are no notifications?
If you are studying material online or using your tablet, reflect on the following questions:
- Are you repeatedly checking the internet instead of focusing on the material you should be studying?
- Do you find yourself going down rabbit holes looking at things that are not relevant to your studies at a time when you intended to focus on your learning?
Discussion
If the answer is yes to any of these questions, then it might be time to reflect upon how you can reclaim your focus during times when you study. You might have different reasons for why you might want to have your phone nearby. And if you are studying online, it is not always possible to turn your internet off while you study. It is therefore important that you come up with a plan for self-regulation that works for you.
What agreement could you come to with yourself to help regulate your social media use?
Discussion
In his book Johann Hari takes what some might think of as drastic actions, like locking his phone away in a safe with a timer. However, we have adapted some his ideas below to share some things you can do to limit the impact of social media on your attention.
Instead of berating yourself for not being able to focus, Hari suggests you seek out your flow. So, ask yourself what would best help you get into a flow with your learning?
- Pre-commit to uninterrupted study time by setting a timer for dedicated study periods. During this time, lock your phone away in a drawer or another room.
- If you are using the internet to access materials, consider downloading your learning materials. Then turn off your Wi-Fi or data for a specified amount of time.
- Set clear goals for each study session. Break these goals into tasks and set aside time for each task. Focus on each task and let yourself have a break when it has been achieved.
- Set time aside when you will use social media. For example, set a timer and scroll your feeds for five or ten minutes, then commit to a period of time when you will not check your apps.