WELLNESS
09/06/2013 08:20 am ET Updated Dec 06, 2017

How To Ditch Digital Distractions (And Actually Focus)

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By Alex Soojung-Kim Pang, PhD

There’s no doubt that technology can be addictive -- seeing that someone liked your Facebook post literally gives you a hit of dopamine. But these temporary distractions can waste hours. Here's how to cut the techno clutter and take back control of your time.

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Say No To Games
Many of them are designed to leverage your sense of social obligation -- as soon as you finish a round, your opponent is notified and another round starts immediately. There's seemingly no end to it.

Get Off Autopilot
You might think checking Facebook will be a quick diversion, but 15 minutes later you are looking at pictures of a cat dressed as a flying nun and you have two minutes left to prepare for your meeting. Instead, look out the window and take a deep breath, or stand up and stretch.

Take A Digital Sabbath
Unplug for an evening or a day. The first time, you'll feel antsy, but the more you consciously use that time for more restorative things, the faster you’ll adjust. Fill a day with hiking or gardening and you won’t miss Twitter at all.

Alex Soojung-Kim Pang, PhD, is a technology expert and author of The Distraction Addiction.

Originally appeared on Health.com.

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