Defeating Digital Distraction
This video, titled “Defeating Digital Distraction”, opens with the title displayed on screen, accompanied by narration stating that our phones provide us with an endless source of information and entertainment.
The video then shows a person picking up a phone and looking at it while smiling. Light from the phone screen flashes on their face a couple of times, and their expression changes to confused, with a question mark appearing over their head. The narrator explains that while phones can be great, they can also lead to the development of bad habits. This is visually represented by a slumped person walking in place, dragging a phone behind them attached to their ankle with a chain, like a ball and chain.
The video shifts to the idea that when we feel a lack of control, it can lead to feelings of frustration and powerlessness. This is shown with a person holding an ice cream cone, then reaching out of view and returning with a barbell, which they then flex. The narrator mentions that sometimes we develop bad habits without realizing it, but with some effort, we can form better ones. The screen then displays the text “Building better habits”.
The video presents some ways to build better tech habits. One suggestion is to make it a little harder to turn on your phone and to frequently change how you unlock it so you have to consciously think about it. This is shown visually with a close-up of a phone with a lock icon on the screen, followed by a finger swiping to unlock it using a zigzag pattern, and then a different pattern.
Another tip is to set a routine. The screen shows the text “Set a routine” along with a person looking at their phone and laughing. The narration elaborates, suggesting picking specific times of day for enjoying phone use and having periods when you don’t use or even have your phone at all. This is contrasted with a scene of two people sitting across from each other at a restaurant, one talking and the other laughing, implying a phone-free interaction. The screen also displays the smaller text “Make a plan” and poses the question “What are you going to do?”.
The video continues to elaborate on making a plan. A person is shown holding up a phone in one hand and reaching towards it with the other, then pausing. The smaller text “What are you going to do?” appears over their head. The narration prompts viewers to say to themselves what they are going to do before turning on their phone. The text over the person’s head then changes to “How will you know you’re finished?”, and the narrator asks this question. Subsequently, the text changes to “What will you do after you’re done?”, and the narrator poses this question as well. A word balloon then appears around the smaller text, with the tail pointing to the person, making it look like they are saying these questions. The narrator advises that when starting, it can be helpful to say the plan out loud or even write it down, and later, you can just say it in your head.
The video addresses situations without a clear endpoint. A close-up of a phone screen is shown with a finger scrolling through a social media feed. In the top right corner of the screen, an analog timer is ticking down from 60 seconds. The narration suggests setting a timer before starting activities with no obvious end, and mentions the availability of apps that can set screen use timers.
The video emphasizes that practice makes perfect. This is visually represented by a close-up of a person putting their phone in their pocket, followed by a zoom out to show them opening a book and starting to read. The narrator encourages practicing these steps in low-pressure situations initially, where getting distracted won’t have negative consequences. The video then shows a close-up of a school locker, with an arm reaching into frame to open it, place a phone inside, and close it. The narration advises taking away temptation in higher-risk situations like class or work until good habits are established.
The video concludes with the text “Don’t feel bad if you can’t do it right away! Remember, it takes time and practice to change bad habits to good ones”.