The fight against corona virus has drastically changed our lives. Because of the quarantine regulations, millions of us are locked up in our apartment with 10 packs of toilet paper, our Netflix subscription, and not much to do. As most of our activities are happening online, there isn’t a single minute in our day when we are not digitally connected.

Notifications and updates follow us 24/7, which can easily lead to anxiety. With our mind constantly stimulated by new information, we can linger in the illusion of productivity, but in the long run, these ‘activities’ have little to zero benefits.

See the quarantine as an opportunity to reorganize your life

If I want to be completely honest with you, at the beginning of the lockdown I probably spent 3-4 hours with mindless scrolling per day. Those precious hours flew by checking my social media accounts and jumping from news headline to headline. And the majority of these actions were habitual. We used to do them when queuing in the supermarket or sitting on a bus going to work, just a few weeks ago.

Now ask yourself. When was the last time you put aside your smartphone, turned off the wifi and chose to do nothing instead? When did you take a walk home, instead of the multitasking your way on the speed train, before COVID-19 forced you to do so?

According to this article on Ideo,

”moments of boredom often allow us to take our biggest imaginative leaps”

and it is scientifically proven that turning off our brain at times can actually increase our creativity.

In that sense, the COVID-19 lockdown is providing us an opportunity to reflect on ourselves, let go of our entrenched bad habits and reorganize our daily routine.

In the following, I share with you 3 advice that I found particularly helpful.

1. Let your mind wander

When working from home 5 days a week, the line between your working hours and free time can become terribly blurred. That is why it is important to establish new habits, like going for a walk every morning or put your phone to airplane mode in the evening, so you can consciously create time for daydreaming and disconnect from work.

For the past weeks, I set up some boundaries for myself like only reading news from credible sources, or only using Instagram for 30 minutes a day.

The result? I have fewer headaches and feel less distracted. Because I decreased the digital information flow, I am more present in the reality around me and notice things I haven’t before. Like the beautiful color of my boyfriend’s eyes, or the incredible architecture in my neighborhood. Baby steps can go a long way.

2. Embrace boredom

Researchers suggest that doing something repetitive or plain boring can actually help your brain functioning better. Because when you get bored, you ignite a network in your brain that is called the "default mode."

With the words of Manoush Zomorodi,

“in the default mode is when we connect disparate ideas, we solve some of our most nagging problems, and we do something called autobiographical planning. This is when we look back at our lives, we take note of the big moments, we create a personal narrative, and then we set goals and we figure out what steps we need to take to reach them.”

So next time you’re doing the dishes or ironing your clothes, do not turn on Facetime or begin to multitask. This way, you empower your brain and it will be easier to come up with your magical, divergent ideas when you need them the most.

3. Empty your mental trashcan

Technology is great, and it makes our lives easier in many ways. Therefore I am not suggesting to throw away your laptop or cancel your Netflix subscription, but rather being in charge of your own habits.

Now is the time to pick up those old hobbies that you always wanted to, but rarely managed before the quarantine. Plant flowers on your balcony and dedicate time to take care of them. Write a love letter by hand. Put on your favorite face mask and enjoy it soaking into your skin. These things sound so simple, yet we rarely do them anymore.

With meditation apps like Headspace or Calm, you could top this effect and do a reset on your thoughts, completely emptying your mental trashcan.

Overall, by shifting some of our small habits from fatiguing to actually fueling us, we’ll feel way more balanced and energized than we used to. And that is something we’ll need when life will go back to normal.

I never forget that ugly November morning when I opened up my laptop and saw that my flight to Hawaii was cancelled.

But that’s when the real adventure started. In the middle of the European winter, I was desperately looking for a substitute destination that could bring me back the Hawaiian feeling. Warmth, sunshine, untouched nature and a one-of-a-kind hiking experience. After a few hours of online research, the sources directed me to the so-called “European Hawaii”. The Canary Islands.

Morning hike in Tenerife.

100 kilometers (62 miles) west of Morocco but officially belonging to Spain, this volcanic archipelago consists of seven major islands. Known for their black and red sand beaches and a year-round temperature of 20-25°C (68-75°F), I was hooked before I knew it.

A few days after, I was on a plane flying to Tenerife, the largest island of the Canaries. And what I found there is everything I wanted from Hawaii – just on a way smaller budget. Here are 5 reasons why you need to check it out.

 1. Volcanic Island

Tenerife is dominated by the sometimes-snowy active volcano Mt. Teide. With a mountain so high that it’s actually Spain’s highest peak (3,718 m), the weather in Tenerife is super dependant on whether you are going to the North or the South of the island.

On our way to the mountain top.

When it comes to beaches, South is the way to go. Tenerife has both red and black sand beaches which is the result of a volcanic basaltic coastline meeting the erosion of the sea. One of the largest natural beaches on the island, La Tejita is located half an hour’s walk from El Médano, that is a kitesurfers’ paradise on the South end of the island.

However, that does not mean that you can’t find jawdropping coastlines on the North side as well. 20 minutes by public transport from Santa Cruz (the largest town in the North), Las Teresitas has a beautiful beach and a viewpoint which is perfectly located for watching the sunset over the bay.

The view from the hilltop of Las Teresitas.

2. Hiking trails

When going to Tenerife, I suggest you have your hiking boots on you. When staying in the El Medano/Los Abrigos area (where the South Airport is located), you can do a great one-day hike to Masca and the surrounding mountains. You can either go on your own (if you are able to read signs in the forest), or you can also opt for a guided tour like I did.

Views of Masca village.

This little village called Masca existed even before the Spanish conquered the Canary Islands. Although the village has hundreds of years of history, it is only 40 years ago that the first road was built to connect it to civilization. Until then, it could only be accessed by foot or by donkey through the pathways of the Masca Gorge. But the 3 hours hike is so worth it.

When I was there, I went on a small group tour organized by Canarias World, and I can’t recommend them enough! (No paid advertisement here.) Their driver picked me up on time early in the morning. The hike was doable with a knowlegable guide, and included a lunch break on the top of a mountain with killer views of the ocean and the surrounding peaks. After having some rest in Masca, we concluded the day with a boat trip to the famous cliffs of Los Gigantes, with dolphins following us on our way back to the port.

3. Abandoned beaches

The perks of travelling to Tenerife during winter months (from November to February) is having entire beaches just for yourself. Even in December it is still warm enough to walk around in your swimsuits and run into the waves of the Atlantic Ocean.

The Beach of Las Teresitas.

A great local tip that I got from my hostel receptionist in El Medano is that far away from tourist resorts, somewhere between the outskirts of Los Abrigos and the middle of nowhere, there is a natural rock pool in the ocean. The place is so chill that most hippies jump into the water naked. It feels like total freedom.

December in Los Abrigos.

4. Local culture and cuisine

Visiting the North of the island is something you will not regret, even when you’re flying in and out from the South’s airport (TFS). Half an hour from the Island’s capital, Santa Cruz, there is a little town called San Cristóbal de La Laguna, which is a Unesco World Heritage Site with colorful houses and a well-preserved city center. It is also the oldest town on the entire island.

Rooftop mornings in La Laguna.

There is no better place to try out local dishes than in the streets of La Laguna. With my zero to super limited Spanish, I managed to order the house’s specialities in most restaurants and without understanding a single word from the Menu, I was in for a treat all the time. ”Cazuela de Pescado” or ”Potaje de berros” are some divine stuff that I added to my dictionary afterwards.

5. Rainforest National park

Less than an hour's drive from La Laguna, you’ll find the Anaga Rural Park which is home to some of the most beautiful hiking trails of Europe. Also, before I went there I did not know that there is an actual rainforest in Europe. Well, it is not located on the main continent, but technically it is part of Europe so the statement still stands. Between the mountains of Anaga, you can explore the only rainforest of Europe. If you’re not with a car, be careful with the bus schedule though: public buses from and back to La Laguna only go a few times per day.

Anaga National Reserve.

 Have you ever been to Tenerife? Let me know how you liked it!

We compete in a job market where it is expected from us that we are excellent team players. The problem is that no one teaches us how to become one exactly.

In my current role, I am part of a diverse team of creatives, developers, and project managers. Some of these people are very sensitive, some of them are cold-blooded rational, and some of them don’t even speak the same language. If this isn’t complex enough, we have to manage projects and fight deadlines from 3 different continents.

This requires great teamwork. Regardless of what happens in the background, let it be our individual faults or conflicts, we have the common goal of delivering the best results to our clients – as a Team.

Here are 3 lessons I’ve learned when working in the beautiful chaos of creative agencies.

1. Listen more than you talk

When we are little, we all get taught how to talk and how to write. But how to listen? Genuinely listening to someone is hard, because our thoughts run faster than people talk. So while people are talking to us, we have some spare brain capacity left, which we can use to evaluate what they are saying, think about our grocery shopping list, or even daydream about our upcoming vacation. It requires an effort to be present in a conversation and listen without judging, predicting or concentrating on something totally different.

I find that there are two main benefits of being a good listener. First, people will like you more. Just think about it. When your partner actually listens to you, it makes you feel important and valued, right? We all like people who allow us to have a conversation about our favorite subject, which is ourselves.

Next time you’re in a team-building event, try to master this mindset and focus your interest on your team mates rather than your own stories. By paying attention to your mates, they will be inclined to like you more. Not to mention you will gain relevant insights that will help you to understand their motives and behavior as well.

This leads me to the second benefit of active listening, which is the fact that you control the conversation, not the ones who are talking. As suggested by the management trainer Chris Croft, the occasional questions like, "Where did you get this idea from?" or, "Can you tell me more about this part?," help you decide which direction should the conversation go, without being pushy or annoying.

2. Reliability is your best trait

So, wo cares if you show up 5 minutes late to a meeting? What could go wrong if you send the promised files with only 2 hours delay to a partner? The truth is, these little things add up and create an overall impression of you. 

Being reliable in a business environment means that you keep your promises and your partners can trust you. It means that you are able to keep track of overlapping tasks and get your time management system right. You could achieve this by writing down notes, establish a rule to reply to messages within 24 hours, and keeping all appointments in a system that works for you. Personally, I prefer the old-fashioned way of using a physical diary for my priorities. 

When it comes to teamwork, the other aspect of reliability is your emotional stability. Don’t you agree that your best colleagues are the ones who have a stable, positive personality and don’t have mood swings depending on the weather?

These things are so simple yet most of us struggle with them. One of my managers once told me that the fact that you are reliable would already put you ahead of 90% of your competition in any given field.

3. Learn to forgive

Although it is important to be reliable, I also believe that we shouldn’t take ourselves too seriously. We need to realize that mistakes are inevitable in a team situation. And we shouldn’t take them personally.

During a busy week, it can happen that your manager don’t tell you about an important plan. Your team might make a decision when you are not there and you feel left out. Maybe your colleague makes a mistake that will impact your project’s success. Maybe you make a mistake. When deadlines are tight, we tend to push ourselves a bit too far and take risks that are beyond our capacity.

These things will happen, and a good team player will let these go. Because holding on to our emotional baggage will only slow us down in the long run.

Let me quote a classic from Mark Manson here:

“You and everyone you know are going to be dead soon. And in the short amount of time between here and there, you have a limited amount of f*cks to give. Very few, in fact. And if you go around giving a f*ck about everything and everyone without conscious thought or choice—well, then you’re going to get f*cked.”

Of course, there could be situations that really upset you, where you feel you weren’t treated fairly. If I feel truly hurt about something, then I communicate my feelings so my team can learn from the situation and fine-tune the process so it won’t repeat. The key here is not to wait months until destructive feelings grow inside you and you develop a negative attitude towards your colleagues.

It actually feels good to forgive and to be forgiven. And it is much better to work in a team that is able to discuss difficulties and move on, than being surrounded by people who stress on each other’s small imperfections all the time. 

Now I’m curious. What would you add to this list? Do you feel that you’re part of a good team? Let me know in the comments.

Branding isn't just for businesses any more. We live in times when recruiters can easily stalk your recent tweets or Instagram profile. And believe me, they do. Therefore, it is crucial to learn how to manage the way you're perceived on online platforms and offline interactions. With the right marketing and consistency, you can easily develop and grow your personal brand, which will help you achieve a competitive edge in whatever field you are competing in.

Your personal brand is in many ways a synonym for your reputation. It is what people think of you when you are not around. It is how people remember your work to be. It is how they perceive you when you are entering the room.

Why should you care?

Now you see, it takes consistent effort to make sure you are sending the right message in all directions so you are considered as a person of integrity – or a field expert, if that’s what you’re aiming for.

And there are so many advantages of building up your personal brand and going strategic about it.

Let’s just imagine that you are losing your job next week. If you have a solid reputation, an accountable personality, and maybe a portfolio website where you’ve built trust over the past months, you have nothing to be afraid of.

But you don’t need to unemployed in order to see the benefits of your personal brand. It can simply help you get more clients and new customers and expand your professional network. Bring authority and recognition to you in the industry you’re operating in. Or even qualify you to be invited to conferences or speaking events.

By now, I probably convinced you that your personal brand matters. In the following, I am going to tell you 5 hands-on tips on how you can build its foundation.

1. Use your LinkedIn network for recommendations

Have you ever been in the situation when you had to choose from 3-4 candidates or products, that seemed equally qualified and suitable? What did you do then? You turned for reviews and recommendations. It might sound as a no-brainer, but sometimes we tend to overlook the things that are easy and within reach. So yes, people actually read LinkedIn recommendations. So now is the time to ask some of your former supervisors or colleagues to formulate some nice thoughts about your abilities and give your skillset a couple of endorsements on your LinkedIn profile. Social proof is the basis of your personal brand.

2. Build a solid portfolio

The next step is let people see what you’re good at. Show it and don’t just tell. Having a portfolio is a great opportunity to demonstrate your capabilities, expertise, and personal style. Let it be a website, a Prezi, a Slideshare, a case study, or whatever you are comfortable with. Keep in mind that you don’t need to cover too many areas and impress everyone. Focus only on your key strengths and the kind of work that you want to be known for. (And eventually, paid for.)

3. Quantify your achievements

Many say that we live in a post-truth era, when it is extremely hard to distinguish between false and valid information. If we translate this thought into your reputation, then it’s obvious that everyone can say things like “I was managing human resources and was responsible for XYZ at an international company.” But who knows what these buzzwords actually mean? Be more concrete. Throw in some stats and numbers, and say instead: “I was managing an HR Team of 10 people. As a result of our employer satisfaction initiative, my Team decreased employer turnover by 40% in the past 3 years.” Sounds way more serious, doesn’t it.

4. Emphasize your uniqueness

“In a crowded marketplace, fitting in is failing. In a busy marketplace, not standing out is the same as being invisible.”

— Seth Godin, The Purple Cow

The essence of this quote is that you need to find your unique selling points, and build on them. Do you dance tango or collect 60’s vinyl records as a hobby? Then make it part of your personal brand, and emphasize it where it makes sense. After all, there might be 1.000.000 aspiring graphic designers out there. But how many graphic designers who re-designed their favorite vinyl records and then made a thematic blog post or Pinterest Board about them? Don’t be shy to spice up your professional reputation with some parts of your personality. You never know which experience or part your interest will connect you with other people, and make them fall in love with you as a person.

5. Be approachable

We all know the pain of networking with meaningless handshakes and a pile of business cards that we have a hard time to connect to a face 3 hours after we got them. Real networking comes from genuine human interactions, which only genuine humans can do. Where am I getting at? At the end of the day, your smile is probably more important than your logo. Your smart answers in a real-life conversations are probably more important than your business card. Your overall character and kindness in social interactions are probably more memorable than your business name.

What are your favorite personal brands that you look up to and get inspiration from? Let me know in the comments.

Are you tired of paying a fortune for a few nights sleep on your holiday, but still don't fancy couchsurfing? Do you like rooftops terraces and swimming pools, but you're also the traveler who like keep his/her budget tight? If you're looking for some cheap, yet amazing destinations with lots of hours of sunshine, check this list out. From dreamy little towns in Tuscany to the Castle of Lisbon, I'll tell you where to go - and where to sleep. All between 19-21 EUR/night.

1. Siena - Siena Hostel Guidoriccio

Siena is a smaller city in Tuscany, mostly famous for its weird-shaped main square. Being 1 hour away from Florence, most tourists came here for a day trip, and go back to Florence on the evening of the same day. And that is really when the magic happens. Just before sunset, when the tourist buses leave the station, this small city comes to life. That is when you can stroll around the cobble-stone streets with a gelato in your hand, watching locals closing their shops, doing their groceries or having their aperitivos.

So what about Siena Hostel Guidoriccio? Don’t expect anything fancy. It is a basic dormitory at the edge of the city. But. Just imagine a day, when you go down to the hostel reception asking for a toothpaste, but instead of a toothpaste, you get invited to a random wine tasting. And a few hours later, you found yourself in a centuries-old winery, sipping divine Tuscan wines, spending the night in a medieval castle, having dinner with an Italian sommelier and his friends. This is at least what happened to me there, and I am dreaming about it ever since.

Price per night: from 21 EUR

2. Lisbon – This Is Lisbon Hostel

Portugal is getting more and more popular recently, but it’s still much less crowded than Spain or Italy. Usually, I try to avoid tourist traps and over-hyped places. So I did not take a "mandatory" selfie with the Tram 28 in Lisbon like a million people before me. But I swam into the Benagil Sea Cave at sunset. I did not stand in the 200-meter queue with Asian tourists so that I can buy a nata at the famous Pastéis de Belém. But I had a great 4-euro dinner in the suburbs, where the waiter only spoke Portuguese. And I seriously fell in love with Portugal.

When in Lisbon, try to book your stay in This is Lisbon Hostel! Two tips: book well in advance, because they only have a few rooms, and be prepared to climb some stairs. Like 150 or so. The property is located on a steep hill just below the Castle of Lisbon, meaning that you should be smart (I wasn’t), and find the elevator in the nearby supermarket, which can help you skip two-thirds of the hill. Once you make it to the hostel, you can enjoy one of the finest panoramas of Lisbon, having your breakfast or yoga class (!) on a magical balcony above the city.

Price per night: from 19 EUR

3. Sevilla – Oasis Backpacker’s Palace

OK, this is the odd one out from this list. Unlike Siena, Sevilla is a popular tourist destination that is present on millions of traveler’s bucket list. But it is popular for a reason. The colors of the Jewish Quarter, the taste of local tapas plates and the view of the Cathedral are hard to beat. This massive tourist attention resulted in hundreds of hotels and guest houses to choose from, making it a tough pick on booking.com or any other accommodation booking website.

Last year, I put my trust into Oasis Backpacker’s Palace, and believe me, I made an excellent choice. This Hostel is literally an oasis in the heart of the Spanish region of Andalucia. The facilities are modern, the staff is helpful, the atmosphere is laid-back. Talking about laid-back, did I already mention the rooftop swimming pool area? For just per night, this is the place to be in Sevilla. Andalucian summers can be unbearably hot though, so my advise is to book a stay during spring/early autumn months. I was there in May, and could totally sunbath and enjoy the bikini weather by the rooftop pool.

Price per night: from 19 EUR

Portugal is a small country on the coast of the Atlantic ocean and the Mediterranean Sea. With a rich history of being a maritime empire between the 15th–20th century and a relatively small territory with some 1700 kilometres of coastline, it is a perfect destination for both beach & culture lovers. See the collection of my 8 favorite Portuguese spots and activities.

1. Lagos

If you check the map of Portugal, you'll quickly realise that the country stretches from South to North, having Lisbon, the capital city in the middle. Therefore, it is wise to plan a road-trip starting from the South or the North instead of Lisbon. Opting for the South, you can start your Portuguese adventure by flying into Faro Airport. From there, you can pick any town to be your base for a few days and explore the area. The Algarve Coast in the South of Portugal will treat you with spectacular views, small towns and a laid-back atmosphere. My favourite gem, Lagos is a small beach resort at the Algarve. If you wake up early in the morning, you'll get to walk in streets like these, having them all for yourself (and when I say "early morning", I'm talking Mediterranean standards, that is, 7-8 AM). 

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2. Algarve Coast

When in the Algarve Coast, just get yourself some hiking shoes and hit the road wherever! The best thing about the Algarve is that you don't really need maps or worrying about making super detailed itineraries in advance. In this corner of Europe, you'll naturally bump into hidden caves and scenic coastlines, still relatively untouched by mass tourism. Here's an example of me getting lost somewhere between Lagos and 'Ponta de Piedade'. 

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3.Praia Do Camilo

There are no big signs on the road advertising this beach, so chances are, you won't find it unless you know it's there. One of the most beautiful beaches of Europe, Praia do Camilo is only accessible via a steep staircase that takes at least 15 minutes to climb, because you can't stop taking photos of the scenery after every 3 steps. Be prepared with drinks/food though, as there are no bars/restaurants once you get down to this tiny piece of paradise.

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4. Miradouro das Portas do Sol in Lisbon

Lisbon is a city built on hills, which can make sightseeing feel like a high-intensity cardio workout sometimes. But oh my dear, climbing these hills is so worth it: you get to see amazing views on literally every hilltop. This is 'Miradouro das Portas do Sol', where the beautiful whitewashed buildings of the Alfama neighbourhood meet the Atlantic Ocean. 

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5. Mouraria Neighbourhood in Lisbon

Being one of the oldest neighbourhoods of Lisbon, Mouraria was once a Medieval quarter of the Moors. Nowadays it is the most multicultural neighbourhood of the city, with more than 50 nationalities and countless restaurants and cafés around.  

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6. Wine tasting in Vila Nova de Gaia

Once in Porto, going for a wine tasting tour is a MUST. Fun fact: Port wine is a sweet, fortified wine produced exclusively in the Douro Valley in Northern Portugal. Then this unique wine is aged in barrels that are stored in cellars at Vila Nova de Gaia, just across the Douro River from Porto. Long story short, technically, this wine has nothing to do with the city of Porto. Then where does its name originate from? Well, visit a cellar and find out yourself!

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7. Portuguese Street art culture 

Regardless of which city you’re in, there's a whole world of urban art to be discovered in the streets of Portugal. This artistic form of expression makes the urban space feel more alive and full of colours. For example, this graffiti is in Lisbon, symbolising the melancholy music of Fado, a unique genre born in the city.

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8. Porto old town

Porto is Portugal's second-largest city today, that is home to 240,000 people. But. There is very few cities in Europe (and especially in the Mediterranean area), where you can still sense something about that old, untouched historical vibe. The heart of Porto still beats in the medieval old city – the Ribeira, and if you’re a history lover, it will surely resonate with your soul.

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It’s 6:30 AM and you hear the alarm. Your heart is already racing out of your chest. You immediately reach for your phone and check your messages. And Instagram. How many new followers did you get? What are you going to post today? Or maybe, you already woke up an hour ago so you can prepare that picture-perfect porridge for your Insta Story. Sounds familiar?

Then you are also familiar with the sad truth. That these clutches of digital compulsion don’t give you a good start of the day. When you start the day by drowning your brain with information (let it be an email thread or your Instagram Feed), you do not notice what it's like to be actually awake for the day. You forget to say good morning to yourself.

Be in charge of your habits

Some people argue that smartphones are ‘the cigarettes of our era’, in a sense that they are the kind of addiction we intuitively know is unhealthy, but still continue to use, because that is the general norm we perceive around us. According to a recent report by Emarketer, an average US adult will spend more time on mobile devices in 2019 than on TV, that is, nearly 4 hours. It’s a scary number, and if I want to be honest with you guys, my metrics would probably hit the fence even more.

Now see: if we look at our smartphone and the constant stimulation we get from it as an addiction, at least we know that addictions can be cured. Some call it digital detox and go really radical about it. I wouldn't. Let’s just imagine how you can spend a day with fewer digital distractions. From the moment you wake up until the time you go to bed, try these easy tips and be in charge of your smartphone usage, instead of your social media apps controlling you.

Morning glory

Our brain should take some time to switch from sleeping to active mode. Instead of your phone alarm, switch to an old-fashioned alarm clock, so you don’t need to reach for your phone first thing in the morning. When you wake up, imagine that your mind is like a clear blue sky without clouds, and give yourself some offline time to feel the morning you woke up to.

Check in with yourself. How do you actually feel? What are your goals for that specific day? Is it an important day, when you need to give the best version of yourself? Is it a day when you have a fully packed calendar and perhaps you’d need to achieve a little more than what is realistic?

Whatever the case is, use your brain capacity wisely. Listen to your favorite album on Spotify, do a morning yoga session, make breakfast for your partner. Focus on yourself, your surroundings, your feelings. The notifications, the likes, the to-do items will wait for you at your desk anyway.

During the day

Do you know the feeling when you are texting someone, and if he/she don’t text you right back you then you start to come up with things like, ‘Is he mad at me?’ This is just your mind playing tricks with you. Your brain needs constant stimulation and dopamine-releasing hits, and that prevents you from being focused and productive. If people don’t reply to you for hours during the day on social media, that is fine. Maybe they are just busy and focusing on something else. And you should be, too.

They say that the average attention span (that is, the amount of concentrated time a person can spend on a task without becoming distracted) is down from 12 seconds in the year 2000 to 8 seconds now. That is less than the nine-second attention span of an average goldfish. However, most psychologists agree that the ability to focus and sustain attention on a task is key for performing well at work. And well, you don’t even need to be psychologist to confirm that.

Deleting social media apps from your phone (maybe one at a time) can be a solid start. If you feel that is too radical, go for a reality check first, and try apps like Checky or AntiSocial, or the new activity dashboard on Facebook or Instagram. They will give you the harsh facts when it comes to just how addicted to your phone you really are. With Facebook and IG’s built-in dashboards, you are able to set limits on how much time you’re spending on Instagram or Facebook. Plus, you can set up a feature called Daily Reminder to alert you to when you’ve hit that limit.

Finishing off at night

Getting home after a long day, you need to slow down little by little and make your mind quiet. It is a time for reflection and socializing with the people around you. If you are a parent, apps like OurPact allows you to limit screen time for your children so you can spend more quality time together.

Finally, when it comes to sleeping, a bluelight filter is a real game-changer for a better and deeper sleep. Apps like NightOwl, or Apple’s built-in Night Shift option schedule phones to emit less blue light, which can cause people to stay awake.   

What are your ideas when it comes to healthy smartphone usage? Let me know in the comments!