Live Less Distracted and Change Your Defaults

Changing default options can have a dramatic effect on behavior. Such a dramatic effect that European counties have passed laws that switch the choice of organ donations.

In 2017, France joined the list of countries with a “presumed consent” law. Meaning that unless explicitly stated otherwise it is assumed a person has chosen to be an organ donor. That switches the policy from an opt-in decision to an opt-out one. Four different studies have shown that this simple change in the default choice has to led to a 21–76% increase in organ donations. To reiterate the choice to donate organs did not become mandatory, it just became the default option.

You can use presumption or “default choice” to curb your screen time by deciding what purpose it should serve. Before your smartphone was smart, it was a cell phone. And back then it had two essential functions, calling and texting. But, only the kids texted back then. For the duration of the thirty-day break, turn your smartphone into a dumb phone. Reducing choice means reducing the drain the device will have on your willpower.

Begin by deleting all non-essential apps. Because your definition of essentials is likely to be skewed by the convenience the devices have given you, so allow me to offer a different definition. Essential smartphone apps include calling, texting (native SMS or iMessage), GPS, music, banking, and two-factor authentication. Make special note that I didn’t mention any social media apps, email, or any time-sucking gaming apps.

With that new definition of essential, go through your phone and begin deleting all the apps that don’t make the cut. Remember this is setting a default. If you’re in a pinch or need to check FaceBook for the details about your nephew’s birthday party, override them. Download the app, get the details, show up on time. Then, delete the app again.

Additional defaults you should consider setting are on notifications. Every incoming notification should not be given equal weight. Calls from your partner are obviously more important than a ding about your next Amazon delivery. So, adjust your notification settings to reflect that reality. For each of the applications left on your smartphone, silence or disable all non-priority notifications.

Lastly, you want to establish new physical boundaries between you and that device you clutch on to so dearly. For that, no tactic is more effective than keeping it out of reach. Let’s face it we’re lazy creatures, and getting up takes a lot more energy than reaching across our desk or into our pocket or purse. Use that laziness to your advantage and establish new default storage locations for your smart-dumb phone. Instead of being by your side 24–7, dedicate a new charging station outside of your bedroom and a place out of reach while you’re working or spending time with family.

For me, this location is the kitchen. It’s a frequent enough spot that I can check it a few times per day, can hear it when it rings, and can charge it on the counter.

Changing your defaults gives you a way to become intentional about your smartphone usage and leads you down the path of a less distracted life.