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Block Distractions and Improve Focus on Your Devices

📅 January 2025⏱️ 8 min read

The average person checks their phone 96 times a day and gets distracted every 40 seconds when working on a computer. Each distraction takes 23 minutes to fully recover from. No wonder it feels impossible to focus! Here's how to take back control.

Built-in Focus Features

Your devices already have powerful focus tools—you just need to enable them.

iPhone/iPad: Focus Modes

  • Settings → Focus → Work (or create custom)
  • Select which people and apps can notify you
  • Schedule automatically during work hours
  • Enable "Focus Status" to let others know you're busy

Android: Digital Wellbeing

  • Settings → Digital Wellbeing
  • Set app timers for social media
  • Enable Focus Mode to pause distracting apps
  • Use Bedtime mode to wind down

Windows: Focus Assist

  • Settings → System → Focus assist
  • Choose Priority only or Alarms only
  • Set automatic rules for certain hours

Mac: Focus

  • System Settings → Focus
  • Configure Do Not Disturb or custom focuses
  • Syncs across all Apple devices

Best Apps and Extensions for Focus

  1. Website Blockers

    Block distracting websites during work hours:

    • Freedom - Cross-device blocking (paid, best for serious users)
    • Cold Turkey Blocker - Strict blocking that's hard to bypass (free/paid)
    • LeechBlock (Firefox) / StayFocusd (Chrome) - Free browser extensions

  2. App Timers

    Set daily limits for time-wasting apps:

    • Screen Time (iOS) - Built-in, works great
    • Digital Wellbeing (Android) - Built-in app timers
    • One Sec - Adds a pause before opening addictive apps

  3. Focus Timer Apps (Pomodoro)

    Work in focused sprints with breaks:

    • Forest - Grow virtual trees during focus sessions
    • Tide - Beautiful focus timer with sounds
    • Be Focused - Simple pomodoro timer (Mac/iOS)

  4. Notification Management

    Batch notifications instead of instant delivery:

    • Schedule notification summaries (iOS 15+)
    • Turn off notification previews
    • Disable all non-essential app notifications

Practical Strategies

  • Phone in another room: Simply having your phone visible reduces cognitive capacity
  • Grayscale mode: Makes your phone less visually appealing (Accessibility settings)
  • Remove social apps: Access only through browser—the extra friction helps
  • Use airplane mode: When you need deep focus, cut all connections
  • Scheduled email checks: Check email 2-3 times daily, not constantly

💡 The Two-Minute Rule

When tempted by a distraction, tell yourself you'll check it in two minutes. Often, the urge passes. If it doesn't, at least you completed some work first.

Creating a Focus Routine

  1. Morning: Don't check phone for first 30 minutes
  2. Work blocks: 90-minute focused sessions with phone away
  3. Planned breaks: Check social media only during designated breaks
  4. Evening: Enable Downtime/Do Not Disturb after 8pm

Conclusion

You can't rely on willpower alone—your devices are designed by teams of engineers to capture your attention. Use tools that put guardrails in place. Start with built-in focus features, add a website blocker if needed, and establish phone-free work periods. Your productivity will soar.

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