How to escape the distraction economy and simplify your life
I hate to say it, but we are definitely in a distraction economy or attention economy. Every day, notifications from our apps, websites, and devices are constantly buzzing trying to get our attention.
We are the product. Our time is the product. Our attention is the product.
As a Mindset and Productivity Coach, I witnessed firsthand the toll distractions take on perfectionists aiming to achieve their goals without burning out.
According to QEII research, distracted minds lose UK economy £19.9bn a year due to lack of productivity.
In this blog post, I’m going to talk about the effect of the distraction economy on perfectionists, reasons to escape the distraction economy, signs of information overload, and most importantly, HOW to escape the distraction economy and reclaim your life.
What is the distraction economy?
The distraction economy is the constant notifications, the endless stream of updates, and the NEVER-ENDING cycle of doom-scrolling.
It’s part of our daily routine and it’s inescapable.
Every time you unlock your phone or open a new tab on your browser, you’re stepping into the distraction economy.
The longer you stay on Instagram, TikTok, and/or YouTube, the more adverts and products can be shown to you.
The apps are specifically designed to keep you hooked and doom-scrolling your life away, which is why it’s more important than ever to learn the key strategies to unhook yourself and reclaim your life.
As Alex Hormozi, a multi-millionaire entrepreneur, claims, ‘attention is the new oil,’ which means companies will continue to exploit it until it no longer serves them.
No wonder you feel burnt out, overwhelmed, and never fully rested: your downtime consists of SO MUCH consumption.
Don’t let your dreams die in your notes app.
“The cost of distraction is the loss of depth and creativity in our thinking.”
Cal Newport
How does the distraction economy affect perfectionists?
So if you don’t know, perfectionists are people who have the following traits
- High standards for themselves and others
- Fear of failure or mistakes
- Tendency to overthink and ruminate
- Struggle with procrastination due to fear of failure
- Tie their self-worth to their career/education/achievements
As you can imagine, the distraction economy is making perfectionists’ lives already much harder than it needs to be.
With everyone on social media constantly showcasing their ‘perfect’ lives, it’s easy to fall into the trap of comparison – wondering if we’re doing enough, smart enough, pretty enough, rich enough etc…
Even as a recovered (relatively) self-aware perfectionist, I often find myself starting to slip back into old thinking patterns the longer I stay consuming content on social media.
It’s overwhelming, to say the least.
Also, it’s no secret that high phone usage/digital consumption is linked to increased stress, anxiety and burnout. Choosing to unwind by doom-scrolling on Instagram is keeping you mentally exhausted and preventing you from fully resting.
Signs of information overload in the distraction economy
- Brain rot/fog: constantly feeling mental fatigue
- Stuck in a distraction loop: procrastinating by doom-scrolling for hours
- Reduced ability to make decisions
- Increased stress and anxiety
- Decreased productivity
- Difficulty retaining information
Related Post: How to be productive every day – 13 ESSENTIAL mindset shifts!
Why is it important to escape the distraction economy?
- Your mental health will improve and you’ll feel more in control of the stressors in your life
- You will feel more empowered to reclaim your focus and work towards your goals
- By going on a digital detox, you’ll find ways to improve your real-life connections with others
- You’ll feel more creative and innovative
- You can start focusing on living a life in alignment with your values
5 things you can do to escape the distraction economy
1. Improve your self-awareness
Self-awareness is ALWAYS the first step when it comes to changing your habits and life circumstances.
When you start the process of understanding your habits, triggers, and vulnerabilities you’ll be able to recognise when you’ve fallen into the trap of digital distractions.
Self-awareness empowers us to identify patterns of behaviour that contribute to information overload and helps us to take proactive steps to mitigate them.
2. Mindfulness
I preach about mindfulness in nearly every blog post because it is such a powerful tool for everything in our lives.
When you develop a strong mindfulness practice, you’ll have the capacity to ground yourself in the present moment rather than ruminating on the past or thinking about future anxieties.
This heightened awareness will enable you to recognise when your attention begins to wander and gently guide it back to the present moment, allowing you to complete your tasks with full focus.
You can also train your mind to be less reactive to digital stimuli which will allow you to be intentional with how you use technology so you’re not constantly operating in doom-scrolling autopilot.
3. Boundaries
Establishing boundaries is ESSENTIAL for reclaiming control over your time and attention in the distraction economy.
You need to set clear boundaries around your digital devices and online activities to prevent information overload and minimise distractions.
This might involve setting specific times for checking emails and social media as well as establishing technology-free zones in your home so that you can focus on completing your tasks with your full attention.
I am a BIG BELIEVER in digital minimalism and I am always going on mini to long-term social media detoxes because I know first-hand how easy it is to get swept up in the digital world. I like to use these breaks as a way to do a mental factory reset and ground myself back in reality.
I’ve written a few blog posts and recorded a few podcast episodes about it so check it out!
Boundaries can also be incredibly useful when it comes to considering the information that we do share with technology companies e.g. privacy settings.
By proactively shaping our digital environment to align with our values and priorities we empower ourselves to navigate the distraction economy with intention and control.
Clear boundaries prevent you from being a victim of the distraction economy.
4. Untangle your self-worth from your achievements
So this is a key component to escaping the distraction economy however, it’s probably the hardest thing to do for perfectionists.
Luckily, it is my speciality and I offer coaching support to perfectionists struggling with this area.
Untangling your self-worth from external achievements will help you develop resilience and wellbeing in the distraction economy.
Society often tells us that success only comes from productivity and accomplishments, which means a lot of us grow up believing we are only worthy if we do the ‘right things’ such as going to university, climbing up the career ladder and collecting medals along the way. Many perfectionists fall into this trap which perpetuates feelings of inadequacy and anxiety.
By recognising that you are worthy just as you are right NOW rather than based on external validation, you will free yourself from constant comparison and the pursuit of perfection (spoiler alert: perfection doesn’t exist).
5. Get a life in the REAL WORLD
All of a sudden, life doesn’t feel so overwhelming and anxiety-inducing when you ACTUALLY have a life in the real world.
And by ‘having a life’ I mean, practising self-care, spending quality time with your friends and family, and developing hobbies/interests in things you care about.
It’s all about prioritising what truly matters to you and investing your energy in activities that bring you joy, fulfilment and meaning.
By consciously choosing to engage in activities that improve your wellbeing and are in alignment with your values you will feel more balanced and in control.
The symptoms of information overload will significantly decrease and you’ll find yourself with more energy to ACTUALLY do the things you want to do without doom-scrolling your life away.
I hope you found this blog post about escaping the distraction economy helpful!
I have had ‘distraction economy’ written in my notes app for the LONGEST TIME. It is something I have always wanted to talk about because it is such an interesting topic. I plan on witing more about the distraction economy in future posts so stay tuned!
Get my FREE VALUES OVER PERFECTION workbook to help you start the process of increasing your self-awareness and untangling your self-worth from your achievements.
Also, check out my weekly newsletter, The Sunday Reset, where I talk about all things perfectionism, self-development and productivity. You may even see a few more of my personal thoughts and reflections about the distraction economy too!
Book recommendations to escape the distraction economy
- Digital Minimalism: Choosing a Focused Life in a Noisy World” by Cal Newport
- Deep Work: Rules for Focused Success in a Distracted World” by Cal Newport
- The Power of Now: A Guide to Spiritual Enlightenment” by Eckhart Tolle
- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear
- How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life” by Catherine Price
- Essentialism: The Disciplined Pursuit of Less” by Greg McKeown
