Distraction-free work starts with distance

Why proximity to your smartphone is distracting

Dear readers,

Working without distractions or interruptions is often seen as a luxury, something reserved for creative retreats or secluded getaways. In reality, it is a basic prerequisite for focused thinking. Complex tasks require us to follow, connect and develop thoughts over extended periods of time. This, in turn, demands sustained, uninterrupted attention.

The growing difficulty of focused work is less a matter of lacking self-discipline than of work environments that systematically fragment attention through meetings, emails and permanently open communication channels. And through a device that lies almost casually next to the laptop, usually on silent, often face down: the smartphone.

From a cognitive psychology perspective, the smartphone is not an occasional disturbance but part of an architecture of attention. Constant digital stimuli—notifications, feeds, messaging apps, visual cues—promote a state of continuous context switching. In this mode, it becomes difficult to enter or maintain phases of undivided concentration. The mere visibility of the smartphone consumes cognitive resources. Our attention is fragmented even before we act consciously.

The cognitive costs of such interruptions are well documented. Studies on context switching show that it can take up to 20 or 25 minutes to return to a comparable level of concentration after an interruption. This is independent of how brief the stimulus was. What matters is not its duration, but the fact that a switch occurred at all. Even seemingly harmless impulses are enough to tear apart threads of thought.

Example:
A typical scene unfolds. You are working on a demanding task; your line of thought is slowly gaining depth and coherence. The smartphone lies next to the computer. A new piece of information appears—no sound, no vibration. And yet your gaze shifts. You check the message “just briefly,” then return to your work.

What has happened? Hardly any time has passed, but the continuity of thought is gone. The activity continues, but the thinking starts over.

This effect is intensified by the design of digital applications. Many operate with short, variable stimuli. Content appears unpredictably, social feedback suggests potential relevance. These structures activate the dopaminergic system—not as a reward in the sense of satisfaction, but as a signal of expectation. Dopamine increases the urge to check again whether something has happened. Self-directed thinking gives way to a state in which external impulses dictate our actions.

This constant readiness to respond is not an individual failure, but the result of an environment that systematically fragments our attention. But what puts us into this state of permanent alertness? Beyond the structure of digital applications, an often overlooked but crucial factor plays a role: proximity. Research has shown that the mere visibility of a smartphone is enough to measurably reduce cognitive performance—not because we are constantly using it, but because our brain is constantly accounting for it.

How distracting a smartphone is depends on how close and accessible it is. When it is merely visible, it is less disruptive than when it lies within reach—or is even unlocked. With each of these stages, the likelihood of distraction increases. Conversely, placing the device out of sight helps: not only does the number of interruptions decrease, but so does their impact. The constant expectation that something might happen diminishes, making it easier to remain focused.

It becomes clear that the ability to concentrate is not an individual personal trait, but a state shaped by external conditions.

Anyone who takes these conditions seriously does not need to suppress distraction, but to make it unlikely. And sometimes that begins with a simple, uncomfortable question: What is closer than our concentration can afford?

Your Sandra Dentler

Image source: Photo by Freepik