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From distraction to action

Many of us have goals for the New Year which may include forming healthier habits including with technology.

In the modern world, smartphones are essential tools for communication, organisation, and staying informed. However, their design often fosters excessive use, making it crucial to adopt healthier habits.

As lawyers and professionals, finding a balance between leveraging technology and maintaining well-being is essential.

Why phones are addictive

Smartphones are purposefully engineered to capture attention.

Apps like Facebook, Instagram and TikTok exploit the brain’s dopamine system, which rewards behaviours that feel satisfying. Every notification, like, or new piece of information triggers a dopamine release, encouraging repeat use.

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Features like infinite scrolling and autoplay videos leverage our natural curiosity to keep us engaged.

Behavioural psychologists work with tech companies to design features that appeal to our need for validation, such as likes and our fear of missing out (FOMO).

Dr Adam Alter’s book Irresistible highlights how technology is designed to prioritise profit over mental health. Former Facebook president Sean Parker admitted platforms were intentionally built to monopolise users’ time and attention.

Aza Raskin, the inventor of infinite scroll, described these designs as, “It’s as if they’re taking behavioural cocaine and just sprinkling it all over your interface, and that’s the thing that keeps you coming back and back and back.”

He added: “Behind every screen on your phone, there are generally like literally a thousand engineers that have worked on this thing to try to make it maximally addicting.”

Infinite scroll, one of the most habit-forming features, allows users to endlessly browse content without clicking “next page”. While initially intended to enhance user experience, it has become a powerful tool for keeping people engaged. This design works because:

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  1. Low effort – users can keep consuming content without taking action.
  2. Dopamine loops – a constant flow of new information triggers dopamine, reinforcing scrolling.
  3. Time loss – without natural stopping points, users lose track of how much time has passed.

These strategies reveal how intentional design fuels excessive phone use.

The impact on lawyers

Lawyers, who rely heavily on smartphones for work, are especially vulnerable to the negative effects of excessive use including time loss, reduced focus, cognitive overload, sleep disruption, burnout, physical health issues, irritability and social disconnect.

Healthy smartphone habits

In 2025, finding balance with your phone involves intentional practices to enhance productivity and well-being.

Think about everything else you could be doing with your time. Spending just one hour a day scrolling adds up to seven hours a week, 30 hours a month, and a staggering 365 hours a year- over 15 full days.

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That’s time you could use to learn a new skill, exercise, connect with loved ones, or simply rest and recharge. By reclaiming even a fraction of this time, you can invest in more enriching activities. Many people feel like they are too busy, overwhelmed, or do not have enough time. By using more mindful habits with your phone, you can reclaim your time for more meaningful activities.

Here are 22 ideas to help build more mindful phone habits:

  • Set clear intentions – Pause and ask yourself why you are using your phone before picking it up to reduce unconscious scrolling.
  • Schedule designated times – Check emails and notifications at fixed times rather than responding immediately. Restrict time spent on high-consumption apps like Instagram or TikTok.
  • Practice single-tasking – Focus on one task at a time to avoid splitting attention between work and your phone.
  • Schedule ‘digital detox’ days – Dedicate one day per week or month to being entirely screen-free.
  • Use ‘Do not disturb’ or ‘Focus’ modes – Enable these features during work or personal time to minimise interruptions.
  • Keep your phone out of reach – Avoid using your phone during meals, before bed, or in important conversations to stay present. Designate areas like the bedroom or dinner time as phone-free to promote focus and presence.
  • Charge your phone outside the bedroom – Leave your phone in another room overnight to avoid late-night or early-morning scrolling.
  • Turn your screen to grayscale – Make your phone less visually stimulating by switching to grayscale mode.
  • Remove notifications – Disable non-essential alerts to cut down interruptions.
  • Unfollow or mute accounts – On social media, remove or mute accounts that do not add value to your life.
  • Rotate social media apps – Temporarily delete or deactivate social media apps to break habitual use.
  • Declutter your home screen – Keep only essential apps visible to avoid accidentally opening time-wasting apps.
  • Audit subscriptions – Unsubscribe from emails that clutter your inbox and create distractions.
  • Batch tasks – Create to-do lists and work within fixed time blocks to maintain focus and productivity. If you have a fixed time to do something, there will be less of chance that you will reach for your phone.
  • Replace phone use with analogue tools – Use a table clock or wristwatch to keep a track of time or the date, instead of your phone.
  • Keep a physical notebook – Write down ideas or reminders in a notebook instead of using your phone.
  • Read material in print – if you have a lengthy document to read, print it and read it in a quiet room, instead of reading it on a screen. This will be better for your eyes and reduce the likelihood of distractions.
  • Healthy hobbies – Engage in activities like reading a book, exercise, or other hobbies which do not involve screens.
  • Motivate yourself with rewards – Give yourself something to look forward to by planning a reward for meeting your phone use targets. This approach boosts accountability and makes the process more enjoyable.
  • Make transit time purposeful – Make use of transit time by listening to interesting or educational podcasts. Be intentional rather than scrolling aimlessly.
  • Lead by example – Demonstrate healthy phone habits to inspire your family or team. By modelling mindful use, you encourage others to follow and foster overall a more balanced environment.
  • Share your goals – Tell friends, family, or colleagues about your intention to form mindful habits to stay accountable.

Looking ahead

Achieving a balanced relationship with technology is about intentional use, not elimination. Lawyers can meet the demands of their profession while prioritising mental health and productivity.

Changing habits can feel challenging. This is because habits are deeply rooted in our brain’s neural pathways, making it hard to break old routines while building new ones.

Research shows it can take at least 26 days to form a new habit. Setbacks are normal and part of the process.

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Persistence is key. Keep trying, and over time, new behaviours will feel more natural.

Reclaiming control over technology lets us focus on what truly matters. By embracing more mindful practices especially with our phones, lawyers can meet their professional demands while enjoying a more balanced and productive 2025.

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