Managing Screen Time At Work

I’m a content creator. And yet, if I realise a social media app is eating into my productivity… I uninstall it in under a minute. People are often surprised when I say this. “But you create content for a living! How can you uninstall an app?” Exactly. That’s the point. Being a creator doesn’t mean being addicted to apps. It means controlling your time, energy, and focus. Here’s what actually works for me — and can work for you too: 1. Track your usage first Spend 3–5 days noting how much time you spend on apps. Seeing 2–3 hours vanish in random scrolling often makes the decision obvious. 2. Give every app a purpose Each app should serve a clear goal: learning, creating, networking. If it doesn’t, remove it. Ask yourself: “Is this helping me grow or just consuming me?” 3. Replace, don’t just remove Instead of scrolling out of habit, redirect that time to something meaningful: jot down ideas, read, practice a skill. Your brain still gets stimulation — but productive stimulation. 4. Schedule deep-focus blocks Block 90–120 minutes daily without your phone. Most of my best ideas happen here, not while scrolling. 5. Use micro-decisions to build discipline Deleting one app might feel small, but repeated conscious decisions train your mind to value focus over distraction. These micro-decisions compound over time. 6. Reflect weekly Ask yourself: “Which apps or habits helped me grow? Which distracted me?” This keeps your digital space curated and your attention sharp. The lesson? Productivity isn’t about being on every platform. It’s about consciously choosing what serves your goals — and ruthlessly letting go of what doesn’t. So today, ask yourself: Which apps, habits, or routines are quietly stealing your time? And what one micro-decision will you make to reclaim it?

Want to Break Free from the Scrolling Trap? Stop. Don't scroll by. Stay with me. I have a confession—there was a time I’d open social media or shopping apps “just for a minute,” only to realize I’d lost an hour, scrolling mindlessly. It left me frustrated, knowing I was wasting precious time I could’ve spent on things that truly mattered. If you’re in this situation too, you’re not alone. The good news? You can take control. Here’s what worked for me: 1️⃣ Set Clear Boundaries I started using app timers and put my phone on “focus mode”(similar to Do Not Disturb )during work hours or quality family time. Limiting access made all the difference. 2️⃣ Declutter Your Phone I uninstalled apps that weren’t adding value to my day. For social media, I shifted to using only the desktop version, which instantly reduced the impulse to check them. 3️⃣ Rearranged My Screen All productivity apps went to the first screen, while social and shopping apps were tucked away in folders on the last page. Out of sight, out of mind! 4️⃣ Replaced Bad Habits with Better Ones Whenever I felt the urge to scroll, I’d stop and ask myself: What can I do right now that aligns with my goals? Reading a book, journaling, or taking a quick walk became my go-to alternatives. 5️⃣ Turned Off Notifications No more constant pings grabbing my attention. My phone stopped dictating my day, and I regained focus. 6️⃣ Tracked My Time I started monitoring my screen time weekly. Seeing those numbers made me more mindful and motivated to cut back. Think of it this way: Social media and shopping apps are like a dessert—they’re fine in moderation, but overindulging can leave you feeling drained. Your time, however, is the main course—use it wisely to nourish your mind, body, and soul. One thing I’ve learned: "Time wasted is time you’ll never get back. You either own your time or let it own you." If you’re feeling stuck in this loop, I encourage you to start small. Set a timer, log off, and be intentional with your day. What strategies have helped you limit app usage? I’d love to hear your thoughts in the comments! #PersonalGrowth #TimeManagement #DigitalDetox #Productivity #Focus #IntentionalLiving

EXPERIENCING Infobesity ? The modern workplace is drowning in information and dragging productivity down with it. It has led some experts to suggest we are living in the era of “infobesity”, a weighty issue that needs a swift response. From the moment we check our phones before that first sip of coffee in the morning to the last scroll through emails in bed at night, we are swamped by an unrelenting tsunami of texts, tweets, tags and tasks. Infobesity refers to the overwhelming flood of information people face – far more than they can reasonably absorb or manage. We’re more connected than ever, yet increasingly overwhelmed by the steady hum of social media, messaging apps and digital noise. But the flood of information isn’t just a nuisance - it comes with real consequences that go far beyond a few lost moments of focus. Infobesity does not just affect individuals but can ripple across an entire organisation, dragging down performance and morale in the process. When people are flooded with emails, messages and constant updates, it becomes harder to focus on the work that really matters. A good chunk of the day can be spent just managing the flow of information, leaving less time and headspace for getting actual tasks done. It also makes it harder to think creatively. When minds are cluttered with too much noise, there is little room left for fresh ideas. Instead of thinking big or trying something new, people end up being stuck dealing with the small stuff. All that constant input takes a toll. It can raise stress levels and leave people feeling mentally drained. The pressure to stay on top of everything can quickly lead to burnout, especially when the flow of information does not seem to stop. And when this kind of overload becomes the norm, some people start looking elsewhere. Workplaces that do not tackle the problem risk losing staff who want a calmer, more focused environment where they can think, create and get things done without constant interruption. Fixing the problem does not mean cutting off information altogether but managing it more deliberately. Filtering out the noise is a good place to start. Not every email needs to be sent or replied to and not every message deserves prompt attention. Clearer, more purposeful communication helps reduce the overload. Technology can play a helpful role, if used wisely. Adjusting notification settings, using “do not disturb” functions and applying basic filters can keep the flow of information from becoming a flood. Leaders also play a key role. When they carve out time for focused work, limit after-hours emails and scale back unnecessary meetings, it creates space for others to do the same. Protecting time from constant interruption restores clarity and calm and – critically – creates a culture that values focus over noise. #workplace #management #information #hr #humanresources #aimwa Cartoon used under licence: Cartoon Stock

Are you addicted to likes? Are you endless scrolling through your LinkedIn feed? Do you feel your stomach in knots the first 30 minutes after you press post? Do you question yourself: will this post spark a conversation, be ignored or will this land me in LinkedIn jail? Balancing the Scale: Social Media’s Allure and the Quest for Authentic Engagement Being active on social media can be a double-edged sword. The addiction to ‘likes’ and the stress of constant content creation present can be challenging. I’ve been there. Here’s what I’ve done to get past this. 1. Recognize the ‘Like’ Addiction: We often equate the success of our content with likes and shares, but this can distort our authentic voice. Remember, true value lies in genuine engagement, not just in numbers. 2. Schedule and Limit Engagement: Allocate specific times for social media interaction to avoid being consumed by it. This helps in maintaining focus on our real-world tasks and responsibilities. 3. Curate Your Feed: Follow and engage with individuals and groups that inspire and add value. A cluttered feed can lead to information overload and stress. 4. Embrace the Long Game on LinkedIn: Building meaningful connections and sharing insightful content consistently are more beneficial in the long term than chasing instant gratification. 5. Set Realistic Social Media Goals: Define what you aim to achieve through your presence on platforms like LinkedIn. Measure success not just by immediate engagement, but by the quality of connections and conversations you inspire. 6. Take Regular Breaks: Stepping away from social media is vital for mental health. Regular breaks can refresh your perspective and enhance creativity. I take a day off a week. 7. Stay True to Your Story: In the world of content creation, authenticity is key. Share stories and insights that are genuinely yours, resonating more with your audience and feeling less burdensome to create. Navigating social media’s highs and lows is part of our professional journey. How do you manage the balance between seeking engagement and maintaining authenticity? Share your strategies and experiences. P.S. Have you ever taken a step back to reassess your social media strategy? What insights did you gain? #whatsyourstory #storytelling #socialmediastrategy #wellbeing #mentalhealth

There was a time when I was glued to my phone the whole day - constantly checking Whatsapp for messages, scrolling through my #linkedin feed, and binge-watching YouTube shorts the entire day. After various trials and errors, I figured out some #practical ways to tackle my phone addiction and, in fact, use some phone features to my advantage: 1. Track your usage - The first step to reduce screen time/#socialmedia usage is to track it. Most smartphones have feature to check your phone unlocks, screen time, and usage time of different apps. Monitor your most used apps and start cutting time off from them! 2. Use social media apps on personal computer/laptops - Uninstall social media apps from your phones and use them only through your PCs. This way, you will have access to them only during a specific period, unlike while using them on your mobile phone! 3. Use App timers/Digital #wellbeing function on your phones: If you want to have those apps on your phone, you can put app timers. The app will automatically get switched off once you cross the threshold. It is also a very powerful tool to stop you from doomscrolling! 4. Logout from the app after using: Logout from social media apps every time you have used them - this will add another step to the user funnel, acting as a psychological barrier. This will stop you from opening the application without any specific purpose! 5. Bundle phone/social media usage with a more productive activity - There was a time when I had ~ 150 phone unlocks in a day. I kept my Kindle with me, and I resolved to read two pages from my Kindle every time I had the urge to open my phone. Most often, I kept reading, and the phone unlocks dropped by 50%! You should try bundling lousy #habits with more productive one and see the magic yourself! Add yours to the list? Cheers! #happyweekend! ----- #socialmediaaddiction #digitalwellbeing #practicaltips

I unplugged completely for 7 days. No email notifications, no endless scrolling, no "quick checks" of messages. The first day was honestly uncomfortable. I reached for my phone 37 times (yes, I counted the phantom grabs). By day three, something shifted. I found myself fully present in conversations. Ideas flowed more freely. I slept better than I had in months. What surprised me most wasn't what I gained, but what I didn't lose. No professional opportunities vanished. No emergencies went unaddressed. The world continued turning without my constant digital presence. I see this same digital overwhelm with my clients all the time. They're juggling countless platforms and tools, constantly feeling the pressure to "show up" online. The common fears I hear: - There are too many tools to maintain - The noise on social media is deafening - What if I get overwhelmed and burn out? - Do I really need to continuously show up to stay relevant? If this resonates with you, here's what I've learned in my social media journey. 1. Audit your digital toolbox. Which platforms actually serve your goals? Be ruthless about eliminating the rest. 2. Schedule intentional offline periods. Even a 24-hour break can reset your relationship with technology. 3. Focus on quality over quantity. It's better to maintain a strong presence on one platform than a weak presence everywhere. 4. Embrace content repurposing. One thoughtful piece can be transformed in multiple ways across platforms, reducing creation fatigue. 5. Consider outsourcing. Sometimes, the best solution is admitting you don't have to do it all yourself. I'm not suggesting we all abandon technology. These tools power our work and connections. But perhaps we've forgotten they're meant to serve us, not consume us. #DigitalWellness #MindfulTech #WorkLifeBalance

Your employees are wasting hours at work. And no, it's not laziness. We all pretend to be busy. But let’s be real. How much of the workday is lost to mindless scrolling? One headline turns into another. One video becomes five. And before you know it, half an hour has vanished. But it’s not just a personal habit anymore. Doomscrolling is killing productivity in the workplace. And most companies are doing absolutely nothing about it. But why is it a workplace issue? - Anxiety is skyrocketing Constant exposure to bad news keeps employees in a state of stress. And stress does not switch off just because they have a meeting. - Productivity is crashing The more time spent scrolling, the less time spent working. And even when they stop, focus is already lost. - Sleep is suffering Late-night doomscrolling leads to poor sleep, exhausted employees, and eventual burnout. It can be fixed though. ✅ Encourage screen breaks No one needs to be online 24/7. Normalise stepping away. ✅ Talk about mental health If stress is ignored, it only gets worse. Create a culture where employees feel safe asking for support. ✅ Offer real wellbeing support Mindfulness tools, workshops, and mental health resources. Help employees reset before burnout kicks in. Doomscrolling is a workplace problem. Ignoring it means lower focus, higher stress, and a team running on fumes. What is your company doing to help employees actually disconnect?

Beyond the Crunch: Navigating Pressure, Stress, and the Race Against Time 🤯 A month ago, I was invited by the Yale School of Public Health to share in a class my strategies for managing the pressures and stresses associated with being an advisor and/or manager behind prominent #SocialMedia accounts. This opportunity spurred me to reflect on my personal coping mechanisms for navigating this demanding field. 1. Passion as Fuel: Above all else, you need to genuinely love your work. The time and energy invested in meeting the demands of social media audiences are not worth it if you're not genuinely engaged. Your health will ultimately bear the brunt. 2. Crunch Time Efficiency: In my line of work, I often deal with humanitarian crises and health emergencies. When crunch time arrives, it's time to roll up your sleeves and focus. Avoid distractions and limit the endless scrolling that can derail your productivity. Consider muting chatting apps to prevent interruptions from notifications and incoming requests. 3. Collaboration in Success and Failure: Social media posts behind large accounts rarely result from individual effort. They are a collective endeavor. Success is shared among all those who contributed, just as failure is shared. While taking accountability for your work is crucial, it's equally important to learn from setbacks without succumbing to guilt. Embrace the opportunity to grow and improve. 4. Protecting Your Mental Well-being: As a social media manager, you face an onslaught of trolls and negativity. Learn to gauge your tolerance for this and limit your exposure. Consider rotating the responsibility of monitoring comments and social media conversations among team members. On your personal accounts, you may choose to mute certain accounts or individuals. Your mental health must be prioritized. 5. Disconnection for Rejuvenation: The ever-evolving algorithms and relentless pace of social media demand balance. Make time for yourself to relax, recharge, and pursue activities that bring you joy. Don't feel guilty about disconnecting from the digital world. I'm not perfect in this regard, but I'm working on improving my disconnect strategies. 6. Seeking Support: Sharing your struggles is a powerful tool for coping. Reach out to trusted peers when you need support or to simply vent. If the stress and pressure of your work, particularly in humanitarian crisis situations, become overwhelming, consider seeking professional help. I utilize both peer support and professional counselling , depending on the challenges I face. What are your winning strategies for navigating social media's hurdles and building an unstoppable online presence?

A browser with 100 open tabs! 🤯 We all know that is not how we should be using it. Now imagine our brain as that browser with 100 open tabs. A constant hum in the background, a relentless barrage of notifications, emails, and deadlines. That's the digital overload we're all grappling with. It's the modern professional's silent nemesis, stealing our focus, draining our energy, and leaving us feeling perpetually frazzled. As a marketer, I'm no stranger to this. The constant pings, notifications, and the need to stay 'connected' can be overwhelming. It's like we're caught in a digital whirlwind, right? The more we try to keep up, the more we feel left behind. It's a vicious cycle that leaves us drained, stressed, and less productive. So, what's the remedy? Daily digital detox. Here's what's been working for me for the past few months: 1️⃣ Digital Minimalism It's not about renouncing technology but using it with a purpose. Ask yourself, "Is this tool adding value to my life or just consuming my time?" 2️⃣ Unplug Ritual Create a daily ritual to disconnect. For me, it's a mobile-free hour before bed and after waking up. 3️⃣ Mindful Notifications Turn off non-essential notifications. Choose what deserves your attention. My social media, WhatsApp, and email notifications are always turned off. My Apple devices allow me to set a uniform focus mode across devices basis time of the day and location, and other OS like Android and Windows have similar features. 4️⃣ Clear Boundaries Designate specific times for checking emails and especially social media. Stick to it. My phone enters sleep mode at 11 pm and wakes up only post 7 am. 5️⃣ Tech-free Bedroom Establish areas in your home where technology is off-limits. After having a TV in my bedroom for years, I have taken it down. The idea is to have quiet time with my loved ones. 6️⃣ No Cheat Days The weekends are when we want to unwind, get lost in comfort and leisure, and gravitate toward our smartphones is natural. But don't give in to that. A book or even an afternoon stroll can be incredibly rejuvenating. The benefits? I'm more present in my interactions, leading to improved relationships - especially with my kids. I discovered a sense of calm and contentment - a rarity a few months ago in this hyper-connected world. The goal of a digital detox is not to escape from technology but to create a balanced relationship with it. It's about reclaiming our time and attention to live a more meaningful life. #DigitalDetox #Mindfulness #Productivity #Unplug

At a recent Mindvalley event, a participant pulled me aside. “Vishen, have you read the latest on ‘Social Media, AI, and the Battle for Your Brain’?” She was worried—her teenage daughter was struggling with anxiety, and she blamed the algorithm. I get it. I’ve seen how these platforms can hijack even the most disciplined minds. And now, with AI in the driver’s seat, the game has changed. Why does this matter? Because the battle for attention is now a battle for identity. AI-powered feeds don’t just show us what we want—they shape what we want. The line between influence and manipulation is blurring, and the cost is our mental health. Here’s my 4-step framework for reclaiming your mind in the age of algorithmic persuasion: 1. Build Digital Awareness Notice how you feel before, during, and after scrolling. Track your triggers. Awareness is the first step to freedom. 2. Curate Your Inputs Unfollow, mute, and block ruthlessly. Choose creators and communities that uplift, not drain. Your feed is your diet—make it nourishing. 3. Practice Digital Fasting Schedule regular breaks from screens. Use that time to reconnect with your body, your breath, your people. The best ideas come when you’re offline. 4. Teach the Next Generation Model healthy habits for your kids, your team, your friends. Talk openly about the risks and rewards of tech. The future is shaped by what we normalize. As I watched that mother hug her daughter, I realized: the most powerful algorithm is still love, presence, and human connection. How are you protecting your mind—and the minds of those you love—from the invisible influence of AI-powered platforms?