Phone vs. Focus: Who’s Winning?

Let’s reclaim our time!

Can we skill up, stand out, or succeed when our focus is often on our smartphone rather than enhancing these key aspects?

Obviously, NO.

But managing screen time isn’t as simple as just “using it less.” It’s a complex challenge—so much so that actor Aamir Khan recently said that for a film to succeed, it must have the power to pull audiences away from their smartphones. This simple remark highlights a major shift — even cinema, once an ever-immersive experience, now competes with the 7-inch screen in our pockets.

If something as grand as cinema struggles to hold our attention, what does that say about our daily lives? Doomscrolling, endless screen time, and notification checking have rewired our focus. This isn’t just about distraction but about how engaged we truly are in our work and life.

If we constantly need a digital escape, maybe the real issue isn’t just screen addiction—it’s the lack of something meaningful enough to keep us present.
Reclaim Your Focus:

Engage in Deep Work—or Rethink Your Work – If your work doesn’t excite you more than your phone, you have two choices: make it more engaging or find something that aligns better with you. Distraction thrives in boredom. Challenge yourself, set meaningful goals, or reconsider if you’re in the right place. Work should pull you in, not push you toward your screen.

Train Your Brain with Positive Actions – Our brain isn’t designed to process negative instructions well. Saying, “I won’t look at my phone” only strengthens the urge. Instead, redirect your focus to a compelling task. Say, “I’ll read 10 pages,” “I’ll write for 30 minutes,” or “I’ll finish this project before checking my phone.” The key is to give your brain a clear, positive action.

Track Your Screen Time – Awareness is the first step. Use built-in phone features to monitor your usage and identify patterns.

Create No-Phone Zones – Keep screens away during meals, work, and creative time. A physical barrier makes it easier to break the habit.

Be Kind to Yourself—It’s a Process

Breaking free from excessive screen time won’t happen overnight. Like any habit, it requires patience and practice. Start small. Set aside short, intentional ‘screen-free’ periods each day. Over time, you’ll regain control—not by forcing yourself to quit but by discovering deeper engagement in work, creativity, and life.

The more present you become, the less your screen will pull you in.