Rayees Masroor
Digital distraction is the disturbance caused due to the electronic gadgets or online activities that hamper our focus and which eventually tells upon the efficiency and productivity of an individual.In the contemporary world,the mobile phone distraction has become one of the significant challenges for the students and other professionals working in different fields.It has not only negatively effected the productivity but also posed a threat to all those people using mobile phones and connected to various social media platforms.Students have been particularly effected by the online distractions caused by electronic devices and the social media.it has also been reported that numerous students who suffer from mobile addiction even tend to bring mobile phones to educational institutions which eventually hinders their studies and creates discipline issues for the school authorities.
Research has revealed that on an average people check their phones after every six minutes and144 times per day, and almost 52% of all phone checks happen during work hours.
In Jammu and Kashmir UT, about 69% of the population is under the age of 35. This essentially means that a large portion of the UT population is young and there is a youth buldge in Jammu and Kashmir.Incidently J&K UT has a large young population, with approximately 2.5 million people between the ages of 15 and 24 which is quite overwhelming and may well be instrumental in shaping the destiny of our state and nation.In the last academic session,J&K UT had about 14,21,643 students enrolled in government educational institutions and 12,03,064 in private institutions.This makes the total student enrollment in J&K schools to approximately 26,24,707 which is quite significant.As a matter of concern, and which needs immediate attention,an overwhelming majority of our student population suffer from digital distractions.
In order to effectively address this grave issue of digital distractions,A comprehensive approach is needed which includes habitual and technological management.some of the strategies and measures which can improve your focus and concentration includes the following.
▪︎Managing Mobile Phones:The best and the most effective way to reduce distractions is by limiting the use of mobile phones. It is better to remove your devices, from your pocket or room at least for a specific period of time.To begin with,it is important to turn off all your non-essential mobile phone or app notifications and unsubscribe all promotion emails from your mobile phone .you can also try designating certain areas as tech free zones at your home or work place.for example, if you’re working at home, keep your phone in another room during study or work hours.
▪︎Digital Fasting:Digital Fasting refers to the voluntarily refraining from electronic devices and setting periods in your day or week where you do not use mobile phones, tablets or other gadgets.Adopting regular ‘Digital Fasting’ can be an effective approach to improve your focus.It also gives you a sense of control.
▪︎Pomodoro Technique:This is a famous time management Technique which suggests you to complete your task or assignment in alternate pomodoros or focused work sessions of 25 minutes each.After each Pomodoro of 25 minutes, it offers a frequent short break of 5 minutes to promote sustained concentration or focus.During the break, do something not related to your assignment, like sipping a cup of tea or a walk in the park.it is particularly effective for those students or professionals who are particularly struggling with their focus on account of mobile phone distractions.it would gradually help to improve concentration span for better productivity.
▪︎Work space Environment:There are a number of things especially those causing distractions at your place of work or study.For a better concentration,you need to organize your physical work space to minimize distractions.All the irrelevant stuff or the things causing distractions be removed from your work space or place of work.It is particularly important for the students to organize your study rooms or libraries.
▪︎Know your distractions:To keep yourself focused ,you must keep a log of your daily activities to identify the distractions which eventually disturb your focus.Once you know your distractions,you can adopt the strategy to combat the issue.
Digital distraction is an alarming issue which needs immediate attention at different levels.You need to pay attention to self awareness to identity and track your distractions.students struggling to keep their focus on their studies or careers also need to eliminate any regerts ,avoid comparisons with their batch mates, and adopt environmental strategies.The educational authorities can also pay attention towards the issue of distractions and adopt the necessary remedies to combat the issue.
edit and rewrite above article as a best journalist pice, 750 words with a few examples and a few international qoutes
**Reclaiming Focus in the Age of Digital Distractions**
In our hyper-connected world, the ping of a notification or the irresistible pull of a smartphone has become the modern equivalent of a siren’s song, leading us away from sustained attention and deep work. Digital distraction, defined as the loss of focus due to electronic devices or online activities, is now a widespread menace affecting efficiency and productivity across the globe. Nowhere is this challenge more pressing than among students and professionals, whose futures are inextricably linked to their ability to concentrate and perform at their best.
The statistics are sobering. Globally, the average person checks their phone 144 times a day—roughly once every six minutes—with 52% of those checks occurring during work hours. A study by RescueTime, a popular productivity app, found that most people are interrupted six times every hour by notifications. Such digital interruptions fragment attention spans, making it difficult to engage in deep, meaningful work. Neuroscientist Dr. Daniel Levitin emphasizes, “The human brain wasn’t built for multitasking. Every time we switch tasks, we lose a percentage of our cognitive ability.”
Nowhere is this phenomenon felt more intently than in regions with a burgeoning youth population. In Jammu and Kashmir, about 69% of the population is under the age of 35. This demographic is an immense asset—but also especially vulnerable to technological disruptions. With approximately 2.5 million young people aged 15 to 24, and over 26 lakh students enrolled in government and private schools, Jammu and Kashmir is poised at a crucial juncture. The battle for their focus is not only about individual academic and professional success, but also about the collective future of society.
For many students, digital distractions begin with seemingly innocuous habits—checking messages during class, scrolling social media late into the night, or even covertly bringing smartphones to school. Worldwide, educators and psychologists have raised alarms over the rise of “nomophobia”—the fear of being without one’s mobile phone—which has been linked to increased anxiety, reduced academic performance, and discipline issues for teachers and school authorities. Internationally acclaimed educator Sir Ken Robinson warned, “We are living in the most intensely stimulating period in the history of the earth… and yet we’re penalizing kids for getting distracted.”
Addressing digital distraction requires a holistic approach that blends self-discipline, technological interventions, and supportive environments. Here are several research-backed strategies that can help reclaim focus in the digital age:
**1. Managing Mobile Phone Usage**
The simplest but most powerful method is to limit access to mobile phones during periods requiring focus. This could mean leaving the phone in another room, switching it off, or turning off all non-essential notifications. American behavioral scientist Nir Eyal recommends implementing “traction triggers”—deliberately placing the phone out of sight, because “what you don’t see, can’t trigger you.” Designating tech-free zones, such as study rooms or libraries, has helped many schools in Europe reduce classroom disruptions. Munich International School, for example, instituted ‘phone baskets’ at classroom doors, supporting better engagement and discipline.
**2. Digital Fasting**
Borrowing concepts from health and wellness, “digital fasting” involves voluntarily abstaining from screens for set periods—such as during meals, before bedtime, or on weekends. Research by Dr. Andrew Przybylski at the University of Oxford found that just one hour away from screens daily can significantly improve well-being and academic performance. Silicon Valley entrepreneurs, ironically, have popularized this trend, claiming scheduled ‘unplugging’ boosts their creativity and productivity.
**3. The Pomodoro Technique**
Invented by Francesco Cirillo, the Pomodoro Technique breaks work into 25-minute focused intervals (“Pomodoros”), separated by five-minute breaks. After four Pomodoros, a longer break is taken. This method is especially effective against digital distractions; the short sprints make it easier to resist checking the phone or browsing online. Studies at the University of Illinois have shown that these structured intervals can reduce mental fatigue and sharpen attention spans.
**4. Constructive Work Environments**
An organized study or workspace is crucial for concentration. Eliminating clutter, keeping only necessary materials at hand, and reducing visible distractions has a scientifically proven calming effect on the mind. The success of Japan’s “Ma” principle—which values empty space for focus—has inspired minimalist classroom designs around the world, promoting better learning outcomes.
**5. Know and Track Your Distractions**
Self-awareness is the first step in combating digital distractions. Productivity experts suggest maintaining a distraction log—writing down disruptions as they occur during the day. Over time, this helps identify patterns and provides actionable data. “You can’t manage what you don’t measure,” management consultant Peter Drucker famously remarked.
On a broader scale, institutions and governments must step up. Educational authorities can set guidelines on device usage, encourage digital literacy programs, and train teachers in attention management techniques. Parents and mentors play a vital role by modeling balanced technology habits and setting consistent boundaries at home.
As we move forward, reclaiming attention is not about rejecting technology—it’s about harnessing it judiciously. French philosopher Simone Weil once said, “Attention is the rarest and purest form of generosity.” In a world awash with distractions, choosing to focus is a revolutionary act. For the millions of young minds in Jammu and Kashmir and beyond, winning this battle could well determine the contours of our collective future.
(Note:Rayees Masroor is a Kashmiri columnist, counselor, and academician. Reach him at *
