If you are anything like me (and the more I talk to people, the more I realise that I am like everyone else), you probably receive dozens of electronic notifications every day. Whether it is the 24/7 bombardment of emails, WhatsApp messages (or non-stop chatter in WhatsApp groups we all belong to), the rush of endorphins you get when you receive Facebook comments on your posts, a Twitter mention, or any other form of digital notification, you may feel compelled to check and respond to them as soon as possible (as I wrote this, I just missed 3 emails and heard about 10 WhatsApp messages chime on my phone). When I refer to Viva Insights, a renowned wellness tool integrated into O365 subscriptions, it indicates I respond to an email, on average, within 15 minutes of receiving! That can’t be healthy (and Viva Insights also confirms that)! But what is the cost of this constant interruption and distraction on your mental health and on your productivity?
Effects of Electronic Notifications
Numerous research studies, such as this one from the National Library of Medicine, have consistently highlighted the adverse effects of electronic notifications such as increased stress levels, reduced productivity, impaired concentration, disrupted sleep quality, and negatively impacted overall well-being. Electronic notifications can also induce a phenomenon known as Fear Of Missing Out (FOMO) (oh yes, that’s me!), a sense of anxiety (yup) and dissatisfaction that arises from the perception that others are having more rewarding experiences than you (guilty!). There are also long-term implications that are tied to constant or prolonged stress that are tied to dementia, Alzheimer’s, increased risk of certain cancers and other medical conditions.
The important first step (and the reason for this post) is recognition of the problem.
“Hi, I am Ryan Geluk, and I am a Notifications Addict. It has been 4 minutes since my last e-response…”
Effective Coping Strategies:
So, based on my reading (and discussions with therapists) here are some ways to coping with the stress of electronic notifications and reclaim your attention and peace of mind. I hope these tips that may help you:
- Turn off unnecessary notifications: You don’t need to be alerted every time someone likes your post or follows you on social media. Choose which apps and contacts are important enough to notify you and disable the rest. You can also use the “do not disturb” mode on your phone or computer to silence all notifications for a certain period (especially at night). Most smartphones come with a sleep mode – use it!
Tech Tools for Better Sleep:
- Set boundaries and expectations: Let your friends, family, colleagues, and clients know when you are available and when you are not (turning off features in WhatsApp, Teams, etc. showing your online status sometimes just gives you that extra space). You don’t have to reply to every message immediately. Even though it is is satisfying to receive that email thanking you for a quick response, that response shows they were not expecting an instant response anyway. You can also use auto-replies or out-of-office messages to inform others that you will get back to them later.
- Schedule dedicated time for checking and responding to notifications: Now, this I am definitely guilty of as I respond to emails and messages daily and fit everything else in between. Instead of constantly switching between tasks and notifications, try to allocate specific times during the day for checking and responding to them. For example, you can check your email in the morning, after lunch, and before leaving work. You can also use tools like inbox zero or email batching to manage your email more efficiently.
Gadgets to Reduce Dependency on Phones:
- Take breaks from technology: I know this sounds daunting (or almost impossible)! Sometimes, the best way to cope with the stress of electronic notifications is to disconnect from them completely. Try to spend some time every day without any digital devices or screens. You can use this time to meditate, read, exercise, or do something else that relaxes you and makes you happy.
Books on Digital Detox & Mindfulness:
- Seek professional help if needed: If you feel overwhelmed by the stress of electronic notifications and it affects your mental health negatively, don’t hesitate to seek professional help. A therapist or counselor can help you identify the root causes of your stress and provide you with coping strategies and support. Even just opening up to a close friend and talking about it and seeking advice and support can help. You don’t have to manage it alone. You may be surprised that by you opening up, someone else will also indicate similar feelings so you can venture on the path towards wellness together.
So, tying it all together…
Electronic notifications are part of our modern life, but they don’t have to control you. I am just offering a few tips that I have read about and which I think you call use to reduce the stress they cause and improve your mental health and well-being. Wellbeing is what we should all strive for! Now, who wants to take the journey with me; I would love some companions to join me!
Author’s Bio
Ryan Geluk is the Managing Director at BDO Limited in the British Virgin Islands, with nearly two decades of experience in the financial services industry. A human being at heart, Ryan believes in the importance of mental wellness and its role in balancing everyday life.
He is recognized for his hardworking, innovative, and results-oriented approach, with a passion for continuous improvement both locally and globally. Ryan’s leadership roles have spanned from Director of Advisory and Innovation to Deputy Managing Director, where he played a pivotal role in the design and implementation of the Beneficial Ownership Secure Search system (BOSSs) in 2017. He has also served on the board of BVI Finance, promoting the financial services industry within the BVI. Prior to his tenure in the Virgin Islands, Ryan worked with BDO Canada, specializing in taxation, accounting, audit, and consulting services. Beyond his professional achievements, Ryan is a staunch advocate for mental wellness and is committed to changing lives through exceptional service and professionalism.
To connect with Ryan you can find me on LinkedIn, BDO (British Virgin Islands) website or via email: ryan.geluk@bdo.vg
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