We have all been there. You pick up your phone “just to check something quickly” before work, and suddenly, thirty minutes have vanished. You have scrolled through endless social media reels, skimmed the latest headlines, and perhaps even replied to a message that could have waited. Sound familiar? Today, the explosion of content creation fueled by monetization where creators are incentivized to produce viral content for likes, shares, and revenue is making this habit even harder to resist. Every swipe and scroll is now part of an economic game, designed to capture attention and keep users engaged longer. Technology was intended to make our lives easier, yet it often leaves us feeling more overwhelmed than ever.
In recent time, breaking news about political developments about Trump sending troops to Nigeria, Omoge Saida’s viral drama, different viral celebrity drama, or the constant stream of weddings, divorces, and high-profile events keeps eyes glued to screens even when focus should be on productivity or on other pressing tasks. These constant barrage of stories makes us feel like we need to stay connected to stay in the social media loop. This is where FOMO (Fear of Missing Out) comes in. We feel like if we don’t check the latest post or see who’s at the wedding party this weekend, we are somehow disconnected from the world, out of touch, and falling behind.
In fact, the average worker checks their phone more than 150 times a day, and a survey by Deloitte revealed that over 60% of professionals struggle to focus at work due to constant digital interruptions. This relentless pursuit of digital engagement is draining creativity, reducing effectiveness, and leaving us more exhausted than before. Here is the deeper truth: technology has fundamentally rewired the way we think, work, and rest. Psychologists call this state “continuous partial attention,” in which we are never fully present. We bounce between screens, applications, and thoughts without ever concentrating on a single task.
Research shows that multitasking does not enhance productivity; it undermines it. Every time we switch tasks, we deplete cognitive energy. The result is a workforce that is always connected but rarely engaged, constantly busy but seldom productive. This challenge extends to personal life as well: family dinners are interrupted by notifications, relaxation is stolen by scrolling, and vacations are no longer escapes from the digital noise.
What is truly unsettling is that social media platforms and applications are deliberately designed to be addictive You experience phantom of vibrations and fear of missing out (FOMO) every minute of the day. Infact, in the authors opinion, every like, comment, or share releases a small dose of dopamine, reinforcing habitual behavior and connections on the social media.It’s a trap that many of us fall into without even realizing it.
FOMO has become an ever-present companion, encouraging us to scroll mindlessly through updates that are, in reality, often irrelevant to our daily goals or well-being. Over time, this fosters compulsive digital patterns that are difficult to break. The consequences are significant: shortened attention spans, mental fatigue, and anxiety when disconnected. The World Health Organization identifies excessive screen time and digital multitasking as major contributors to burnout, especially among younger professionals. In short, we are living in a world that is digitally rich but mentally depleted.
The irony is that technology itself is not the enemy; it is our relationship with it that is the issue. When used mindfully, digital tools can enhance efficiency, foster communication, and drive innovation. However, when technology dictates our behavior, it becomes toxic. Consider a typical workday: emails open in the morning, followed by a LinkedIn notification, a trending post on X (formerly Twitter), and then a YouTube video.
Suddenly, an hour has passed. This constant micro-distraction erodes what is known as “deep work,” the focused, uninterrupted effort that drives meaningful success. According to Cal Newport, author of Deep Work, the capacity for such focus is rapidly diminishing.
For leaders, the consequences are even more severe. Decision fatigue, information overload, and screen-induced stress erode judgment and creativity, leaving teams in reactive mode and mistaking busyness for productivity. Official meetings are not left out, you find attendees distracted with lack of full attention at the meetings in recent times instead the gaze is usually on the phones, most times attending meetings absent minded which at the end of the day affect the decision makings at such meetings.
So, what is the solution? A digital detox- a deliberate pause from technology designed to reset our relationship with it. Think of it as recalibration rather than deprivation. Research published by the Harvard Business Review shows that professionals who take regular digital breaks report improved focus, better sleep, and enhanced emotional regulation. Even small adjustments, such as not using screens during meals or setting application limits, can boost creativity and concentration within days. The key is intention. A digital detox does not require abandoning technology; it is about regaining control over it. Individuals can designate “no-notification” periods, or schedule specific times for social media use instead of mindlessly scrolling.
Forward-thinking organizations are already adopting “digital wellness” initiatives. Such as screen-free meetings which are becoming more common, and mindfulness and productivity training is being introduced as part of corporate development programs. These small interventions yield significant benefits for both individual well-being and corporate performance. Digital detoxing is not easy initially. The first few days can feel disorienting, almost like withdrawal.
You may experience phantom vibrations or fear of missing out. Yet this is where transformation occurs. When the noise is stripped away, clarity emerges. Conversations deepen, work feels more meaningful, and creativity flows. You rediscover productivity with focus and the satisfaction of completing tasks without constant interruptions. Once consciousness is introduced to time on social media or online presence, it becomes evident how much attention was previously consumed by trivial distractions.
How can one start a digital detox without neglecting professional or social responsibilities? The answer is moderation rather than total abstinence. Begin by auditing digital habits and tracking time spent on social media or checking devices. The results are often startling. Next, set clear boundaries: disable unnecessary notifications, schedule specific times for email, and charge devices outside the bedroom. Replace digital downtime with activities that recharge your mind, such as reading, journaling, walking, or sitting in silence.
In workplaces, for meetings “focus blocks,” can be encourage where teams’ mute communication and concentrate on uninterrupted work or meetings. Organizations that model this behavior can regulate productivity. Ultimately, the goal of a digital detox is not disconnection but reconnection with time, thoughts, creativity, and the people who truly matter. The more we master our attention, the more control we gain over our work and our lives.
In a society obsessed with staying online, one of the most radical acts of productivity may be learning how to log off. The next time you feel compelled to check your phone before breakfast, pause. Take a deep breath. Ask yourself: is this urgency real, or is it simply another notification attempting to steal your focus? The answer may surprise you and mark the first step toward reclaiming your time, focus, and freedom. Good luck!
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Dr Timi Olubiyi is an expert in Entrepreneurship and Business Management, holding a PhD in Business Administration from Babcock University in Nigeria. He is a prolific investment coach, author, columnist, and seasoned scholar. Additionally, he is a Chartered Member of the Chartered Institute for Securities and Investment (CISI) and a registered capital market operator with the Securities and Exchange Commission (SEC). He can be reached through his Twitter handle @drtimiolubiyi and via email at [email protected] for any questions, feedback, or comments.
The opinions expressed in this article are solely those of the author, Dr. Timi Olubiyi, and do not necessarily reflect the views of others.