Focus and Inner Calm Amid Digital Overload
Focus and inner calm amid digital overload– isn’t that a constant challenge? Maybe this sounds familiar: you’re watching a film but still find yourself reaching for your phone. Or you’re hopping from one browser tab to the next, from one task to another – without ever really feeling fully present. Then you’re in good company. In a world that constantly competes for our attention, this is a widespread phenomenon.
Focus and inner calm amid digital overload– that’s exactly what this article is about. You’ll discover what’s behind our inner restlessness, and you’ll get 10 practical ideas for everyday life.
Already living – or still scrolling?
Living in the here and now, to me, means: feeling alive. Being truly present. And yes, the phone can be part of that – but in moderation. Otherwise, overload is just around the corner. Our brains switch into low-energy mode.
We regularly charge our phones – but do we do the same for our minds?
(More on that below.)
For our children. Cats. And dogs.
If we don’t take care of ourselves, then at least let’s do it for our children: We are their role models. Their childhood and teenage years won’t come again. Play, movement, and connection are essential – that’s what they’ll remember. That’s what will stay with them throughout lives.
For our cats – in our own best interest. Thinking of our former tomcat: if I had stroked him without paying attention to his body language, I would’ve ended up with a scratch or two. Ouch.
For our dogs – a client once told me about her daily walks with her dog. She keeps seeing a man who’s always glued to his phone – ignoring his dog. One day she spotted a completely moldy piece of bread on the field. She managed to pick up part of it. Later she saw that same dog eating it – while his owner was staring at the screen. She was unfortunately too far away to warn him.
A wake-up call for what we can miss in the constant digital overload.
So ‘Already living‘ seems like the better choice?
Then keep reading. It’s worth it. 😊
What this article covers:
- What do experts say about concentration today?
- How does sensory overload affect us?
- Emotional overwhelm – and what helps
- 10 everyday tips for more calm and clarity
The May edition of the British magazine Psychologies was a major inspiration for this article, by the way.
What do the experts say about concentration today?
According to a 2022 study by King’s College London, nearly half of those surveyed feel their ability to concentrate has worsened. But neurologist and author Dr Faye Begeti sees it differently – and offers an interesting shift in perspective:
“It’s not so much that we’re less able to concentrate – in fact, we score higher in cognitive and IQ tests. The catch? We’re focusing our attention more and more on the wrong things.”
Clinical psychologist and author Dr Kirren Schnack also finds in her work with patients that they switch tasks more quickly and spend less time focusing on a single activity:
“Rapid Attention Switching” – constantly jumping from one thing to the next – drains our mental energy over time.
So while we’ve become better at switching between tasks, our endurance to stick with one task has weakened – especially when there’s no instant reward involved.
That’s part of the problem: we live in a society where instant gratification has become the norm. And that encourages distraction – especially when the reward comes, as it so often does, from our phone.
“It’s perfectly normal to focus on things that bring us joy or promise a quick reward – and that’s why picking up the phone is so tempting.” – Dr Schnack
But this has consequences: it becomes increasingly difficult to stay focused on things that feel, by comparison, a bit dull.
Sensory Overload – What Does It Do to Us?
Constant sensory input puts stress on the brain – it switches to “survival mode”. This can show up as:
- inner restlessness
- a vague feeling of exhaustion
- difficulty concentrating or thinking clearly
- the sense of constantly “chasing” something
Dr Begeti puts it like this:
“Our brain gets tired and goes into low battery mode. Our attention span drops, we feel drained – and often more irritable too.”
In this state, we’re particularly vulnerable to distraction – and that can turn into a vicious cycle. We feel endlessly busy but don’t really make progress. Frustration, stress, and in the worst case, burnout, can follow.
Less digital overload
A commonly underestimated point: Emotional Overload
Emotional regulation is a key factor for attention – something Dr Begeti repeatedly observes in her clinical work. It tends to become unstable particularly when we’re stressed – or when we’re exposed to too many emotions from external sources.
One contributing factor: our sources of information. Social media platforms are designed to keep us engaged for as long as possible. We scroll through endless content, absorbing opinions, images, and emotions. “Emotions sell” – and flood us with impressions.
Clinical psychologist and author Dr Emma Hepburn points to studies showing that people who get their information from traditional media find it less emotionally overwhelming than content from social media.
That makes sense: a newspaper or news broadcast has a clear end; each story is time-limited. Also, our brain isn’t bombarded with as many images. Of course, traditional media aren’t entirely neutral either, but they generally aim to report based on facts – with less emotional charge (even though there are exceptions).
What Helps? Sources with Less Emotional Weight
- traditional newspapers and magazines
- news formats with a clear structure
- credible social media accounts
Tip: Set a short timer beforehand. Then try this: 5 – 4 – 3 – 2 – 1 – stop.
→ Less emotional punch. Fewer visuals. A natural time limit.
10 Practical Tips for More Focus and Calm Amid Digital Overload
We can’t change every trigger – but we can learn to handle our attention more consciously. Here are 10 practical ideas to help you strengthen your focus and stay more grounded in everyday life.
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1. Turn off notifications – and check your phone only when you decide to. The best way to reply to your messages is to answer them all at once.
You’re allowed to take breaks. Good friends get that – and they’ll still be there for you.
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2. Put your phone away – ideally out of reach. Try doing nothing for a bit. Let your mind wander.
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3. Mindfulness over multitasking – your energy returns when you focus on just one thing.
“Handling several tasks at once overwhelms the human brain. Those who try to do it anyway become inefficient and prone to errors – and might even get sick.” (Occupational psychologist Nicole Kopp, Neue Zürcher Zeitung)
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4. Create a focus zone – “Our brains link places with actions (association). For example, use your desk only for focused work. It helps strengthen your concentration.” (Dr Begeti)
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5. The 5-minute rule – “A thought pops up? Wait 5 minutes.” (Dr Begeti) This helps your brain learn: not every impulse needs immediate action. Afterwards, you can respond consciously.
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6. Set boundaries – notice your stress patterns. Protect your energy – for example, by avoiding screen time in the evening.
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7. Self-care – balanced nutrition, movement, and enough sleep all support cognitive function. Experts recommend: no screen use 2 hours before bedtime.
In my blog post “How to Strengthen Your Psychological Immune System”, you’ll find more tips for mental and physical wellbeing.
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8. Train your attention – “Just like physical fitness, our attention can be trained. Focus on one task intentionally and gradually increase the duration,” advises Dr Schnack.
And of course: Meditation – the practical kind.
Psychotherapist Jess Henley, who runs a private clinic, recommends: “3 minutes a day does more than the occasional long session. It’s consistency that counts.”
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Enjoy the feeling! – I often remind myself how good it feels to be truly focused – and compare that to the overwhelm I feel when my attention is scattered. That’s a powerful inner compass.
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Get outside – this one’s important to me. Use all your senses: listen to birdsong, feel the wind, take in the green. It’s soothing for the eyes and the mind.
“Looking at greenery reduces stress hormones, soothes anxiety, and relaxes blood vessels.” (alverde magazine 6-25 – I highly recommend)
Focus and Inner Calm Amid Digital Overload
I hope this article has provided you with some helpful ideas and insights.
If you feel like you could do with more support, feel free to get in touch. I’d be happy to assist you with coaching.
→ Book a free introductory call – I look forward to meeting you.
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