How to Get Sh*t Done When Your Phone Keeps Distracting You
We’ve all been there: You sit down to study, work on a project, or maybe tackle that to-do list, and you’re determined to stay focused. Then—buzz. Your phone lights up with a new notification. “I’ll just check it really quick,” you tell yourself. But one “quick” check turns into 20 minutes of scrolling TikTok, a dive into Instagram stories, and somehow ends with you reading Wikipedia articles about conspiracy theories involving birds. Sound familiar?
Your phone is a master at making time disappear. And whether it’s notifications, social media, or a random urge to Google “why are flamingos pink,” distractions are wrecking your productivity and turning your work hours into a game of digital Whac-A-Mole.
So how do you actually get sh*t done when your phone is constantly vying for your attention? Spoiler alert: The answer isn’t to toss it out the window. (Plus, that’s kind of expensive.) It’s about setting up systems and boundaries that keep you on track, even when your phone is being a needy little attention vampire. Ready to outsmart your distractions and actually make progress on your goals? Here’s how to do it.
1. Start with a digital detox—but keep it realistic
Before you can regain control, you need to reset your relationship with your phone. But don’t worry—I’m not saying you need to go cold turkey and live in a cave. Try a mini digital detox that’s more about awareness than deprivation.
Try This:
Pick a day and track every time you reach for your phone. What were you really supposed to be doing? What were you avoiding? Make a note of the triggers that keep pulling you back to your screen. Is it boredom? Habit? FOMO?
By the end of the day, you’ll have a clearer picture of your distraction patterns. You might realize you’re checking your phone way more than you thought—and for reasons that have nothing to do with your work or goals.
2. Create your own digital “bouncers”
You wouldn’t let just anyone waltz into your house at all hours of the day, so why let random notifications invade your headspace? It’s time to get serious about what does—and doesn’t—get to interrupt you.
Try This:
Set Up “Focus Mode” or “Do Not Disturb”
Use your phone’s built-in features to mute non-essential notifications during work hours. Only allow urgent calls or messages through. You’d be surprised how much more focused you’ll feel without that constant buzzing.
Turn Off Push Notifications for Social Media
Do you really need to know the second someone comments on your post? Probably not. Log in intentionally, check when you decide, and stop letting your apps decide when you should be paying attention.
Limit Badge Icons
Those little red numbers on your app icons (hello, 236 unread emails) are designed to grab your attention. Disable them for non-essential apps. Less visual clutter = less temptation to peek.
3. Use the Pomodoro Technique (no tomatoes required)
The Pomodoro Technique is a time-management hack that works wonders if your attention span has been fried by too many dopamine hits. Here’s how it works:
Pick one task to work on (just one—no multitasking allowed).
Set a timer for 25 minutes and commit to working solely on that task until the timer goes off.
Take a 5-minute break when time’s up—scroll if you want, stretch, get some water—whatever you need.
Repeat. After four Pomodoros, take a longer 15-30 minute break.
By breaking your work into small, focused chunks, the Pomodoro Technique makes it easier to stay engaged and resist the urge to check your phone. And hey, if you know you’ve got a built-in scroll break coming up, it’s a lot easier to say “not right now” when your phone starts whispering your name.
4. Out of sight, out of mind
Your phone is like a bag of chips: If it’s right in front of you, you’re going to reach for it—even if you’re not hungry. The simplest way to stop reaching for your phone every few minutes? Put it somewhere else. Seriously.
Try This:
Physical Barriers:
Place your phone in a drawer, across the room, or—if you’re feeling brave—leave it in another room altogether. The more inconvenient it is to grab, the less likely you are to impulsively check it.
App Jail:
Move distracting apps (we’re looking at you, social media) to a separate folder on the second or third screen of your phone. Adding an extra step makes it harder to open them mindlessly.
5. The “temptation bundle” trick
When your willpower is MIA, use the Temptation Bundling technique: pair a task you need to do with something you want to do. This trick works because it gives you a built-in reward to look forward to, making it easier to stay on track.
Try This:
Need to write that report? Pair it with your favorite playlist or a cup of fancy coffee.
Want to watch YouTube? Set a rule that you can only indulge after completing 30 minutes of uninterrupted focus time.
By making your work feel more rewarding, you’ll be less tempted to abandon it in favor of an easier, more dopamine-rich distraction.
6. Use “website blockers” for the serial scrollers
If your willpower has the consistency of a wet noodle (no shame, we’ve all been there), use tech against tech. There are tons of apps designed to block or limit distracting sites so you can’t even access them during work hours.
Try This:
SelfControl (for Mac):
Block specific websites for a set amount of time. Once activated, there’s no going back. Seriously. Even if you restart your computer, the block stays.
StayFocusd (for Chrome):
Limit the amount of time you spend on distracting websites. Use up your 15-minute allowance, and it’s game over until tomorrow.
LiVELY App:
Build in-screen time limits, set focus goals, and track your digital habits to create healthier tech routines. LiVELY helps you stick to your boundaries by using built-in challenges and positive reinforcement to help you keep distractions at bay and stay on track.
7. Treat your phone like a tool, not a toy
Here’s a mindset shift: Your phone is a tool, not a toy. It’s there to serve a purpose—whether that’s staying connected, getting information, or managing your schedule. When you find yourself reaching for it out of boredom, pause and ask yourself: Why am I picking this up? What’s my goal?
If you don’t have a clear answer, put it down. The more you train your brain to use your phone intentionally, the less you’ll feel the urge to check it impulsively.
8. Reward yourself for actual productivity (not for Just being busy)
Lastly, don’t forget to reward yourself for real productivity—not just busywork. Finished that big assignment? Nailed your to-do list? Give yourself a treat, like a no-guilt Netflix binge or a long scroll through your favorite Reddit threads. By tying your phone use to completed tasks instead of avoiding them, you’re building a healthier, more satisfying relationship with your work—and your screen.
The bottom line: make your phone work for you
Getting sh*t done isn’t about cutting out your phone entirely—it’s about making your phone work for you, not against you. By setting boundaries, using smart hacks, and being intentional with your screen time, you can turn your phone from a distraction into a productivity ally.
Because at the end of the day, you don’t need more hours—you just need to use the ones you have a little better. Now go get sh*t done.
