Thank God it’s Monday #002 — Smartphone Off, Focus On

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🧠 Flow on my Mind
Our impulse for more Flow in your life


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💭 #mondaythoughts: Smartphone Off, Focus On

#mondaythoughts is Flow Lab co-founder Jonas’ column about the things he can’t keep to himself


Isn’t it ironic? At Flow Lab, we’re working on a training system to increase our mental fitness and live a more productive and happy life. But while I was working on a script for a new guided audio exercise, I kept getting disrupted by – you guessed it – my buzzing phone. A friend, our company Slack, the “NBA Fantasy” WhatsApp group, … Isn’t it quite the contradiction that I take pride in honing my mental skills but at the same time sabotage myself by adding a huge distraction to my everyday life?
So I did some research on the topic and found scientific proof that the constant notifications are bad for our health. Studies show that those notifications intensify symptoms of hyperactivity and affect our productivity. Especially random distractions are bad because every new attentional shift uses cognitive resources. And since the capacity of our working memory is limited, this additional load directly interferes with our ability to focus and be productive.
I used this insight as a wake-up call and once again set myself the intention to not let my phone dictate where my attention goes. To make it easier for me to follow through on this habit, I set a few simple but effective rules.
1. I turn off all unnecessary notifications (Trust me, you won’t miss a beat)
2. During workdays, I put my phone into “Do not disturb” mode.
3. I banish my phone from my desk and leave it in my backpack.
4. I only check my phone deliberately and consciously during lunch or coffee breaks to read messages or react to missed calls.
The result? I’d say it’s a pretty good one so far. I definitely feel less stressed, I finish tasks faster and it’s way easier to really immerse myself in my activities – so I experience more Flow! If you’re struggling like I was, I’d suggest you also give it a try.
And of course don’t forget about your regular mental fitness training: So go ahead and check out our Flow Session Deep Now and learn how to make your mind distraction-proof!

🎧 Flow on the Go
Our podcast recommendation for you to learn more about peak performance, self-improvement, and productivity during your commutes, at work or wherever you have your headphones plugged in.


BJ Fogg | How the Tiniest Habits Lead to the Biggest Changes from the Nike Trained Podcast.
In this interview Ryan J. Flaherty, Senior Director of Performance at Nike, and BJ Fogg, director of the Stanford Behavior Design Lab, discuss how tiny habits can improve anything from a training routine to our happiness. There’s some great insights into the research behind habit building and practical advice on how to implement it into your own life. So if you’re interested in understanding how you can build a habit of, let’s say the daily practice of meditation 🙃, this podcast episode is a great place to start.
Listen on Spotify, Apple Podcasts or Podbean.

🍭 Something worth your procrastination


More work = getting more done … right? At least that’s what you might expect. Anne-Laure Le Cunff looked at this in the context of knowledge work and presents some interesting data that could possibly change how you manage your time and maximize your productivity.
Read the article →

“It’s fascinating to notice that researchers who spent 25 hours working per week were no more productive than those who spent five.”