🏁 Productivity
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2 janv. 2025
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6 min read
It’s 10 AM, and you realize you’ve spent the last hour lost in your Instagram feed instead of wrapping up that urgent report. “How did I lose so much time again?” Sound familiar? You’re not alone.
At work, your phone is often the number one enemy of focus. With notifications popping up every two minutes and the irresistible urge to watch “just one more video,” it’s easy to lose track. In fact, according to a HR study, 60% of Brits admit to checking their phones at work—and admit they can’t go an entire workday without checking their phones.
Why Scrolling at Work is a Problem
Health Impacts
Constant interruptions from scrolling increase stress levels. Every notification triggers cortisol release, putting your brain in a state of constant alert. This can lead to mental fatigue and make it harder to focus on important tasks.
Productivity Disadvantages
Multitasking is a myth. Switching from work tasks to a TikTok or Instagram notification creates “attention residue.” Your brain takes several minutes to refocus on the original task, which severely impacts your productivity.
Mental Health Concerns
The content you consume can affect your mood and self-esteem. For instance, stumbling across posts that trigger comparison or FOMO can hurt your confidence, which also impacts your motivation at work.
Actionable Steps to Stop Scrolling at Work
Step 1: Activate Jomo’s “Work Time” Session
Instead of fighting your phone, use it to stay focused. Jomo can block distracting apps during work hours, helping you stay productive without interruptions.
Here’s how to create a “Work Time” rule on Jomo:
Go to Rules > + > Recurring Session.
Customize the title and emoji (e.g., 🖥️ Work Focus).
In “Block,” select the apps and sites that distract you most.
Enable Strict Mode and turn off breaks to avoid temptation.
Schedule blocking times (e.g., 9 AM to 12 PM and 1 PM to 5 PM on weekdays).
Step 2: Define Phone-Free Zones and Times
To limit phone access, start with simple rules:
Keep your phone in a drawer or out of reach during key tasks.
If you need your phone for work, disable notifications for social media or games.
Replace the habit of checking your phone with something more useful, like jotting down notes in a notebook.
Step 3: Replace Scrolling with Better Habits
Find alternative activities that keep you productive or grounded. Here are some ideas:
Take active breaks: Instead of scrolling, go for a quick walk or do some stretches.
Use a focus timer: Try the Pomodoro technique (25 minutes of focused work followed by a 5-minute break).
Schedule dedicated distraction time: Set specific slots to check your phone, like after lunch or before leaving work.
Step 4: Reflect on Evening and Morning Use
Your workday behavior is often shaped by what you do in the morning or the night before. If you’ve had poor sleep because you were binge-watching a series or scrolling TikTok until midnight, your productivity will take a hit. Adopt calming evening routines to set your mind up for focus the next day.
Step 5: Track Your Progress with Jomo
With Jomo, you can monitor your progress through streaks. Every day your “Work Time” rule is active brings you closer to a bigger goal: better focus and fewer distractions. Challenge yourself, boost your productivity, and discover that working without interruptions is possible.
Scrolling at work might seem harmless, but it can seriously affect your mental health, productivity, and peace of mind. With Jomo and simple tips like creating phone-free zones and scheduling distractions, you can take back control. Download Jomo today and transform your workdays to unlock your full potential.
