Simple Shifts Forward Podcast
Episode 011: Gain More Time and Improve Your Focus (S3E11)
Do you feel like your phone is dinging and lighting up all day? In this episode, Dana explores how notifications hijack your time and attention — and why it’s not your fault. Learn how those red dots, pings, and alerts are designed to trigger your brain’s reward system, and discover one simple shift that can bring your focus and calm back.
A small system change that creates big mental freedom.
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“I finally did it… no more pings, no more dings. And guess what? Turns out, the world didn’t end when I turned off notifications.”
Full Transcript
I sat down to work on our chat for today, and low and behold, my phone notifications started going off. It was not an emergency – it was social media.
A number pops onto the screen and before I even realize it, I’d picked up the phone and my attention was gone — pulled toward that tiny red circle like it’s breaking news.
You know that feeling too.
That little badge, the ping, the buzz — they all shout, “Hey, look at me!” even when you’re right in the middle of something else.
A half an hour later, I realized what I had done. I’d let the phone notifications and social media take over my day.
Here’s the wild thing — I think we both know this…those apps are designed to make you respond.
Every sound, every flash of color, every vibration taps straight into your brain’s reward system.
It’s classic psychology — like Pavlov’s dog hearing the bell and salivating for a food treat.
Only now, we’re the ones being trained.
So let’s break this down.
If you’ve ever fallen into that endless-scroll habit or found yourself checking your phone for no reason, please know — it’s not a lack of willpower.
It’s your brain doing what it was wired to do.
And the app developers and advertisers? They know exactly how to get your attention — and keep it.
For me, Facebook was the big pull of my attention. I’m most comfortable there, in the groups, in the feed and I find myself getting sucked in again and again.
I used to tell myself I was “just checking in,” but what I was really doing was letting those notifications run my day.
And most of the alerts weren’t even important — half the time they were posts from people I didn’t know or groups I’d forgotten I joined. I’m a Gen Xer and didn’t grow up with a phone. How did I even get to this point???
So the other day, I decided to do something simple but kind of brave — I turned them off. The FB notifications! All of them. I really did it. I couldn’t even believe it after I made the big decision.
And wow, that was awkward at first. I had all kinds of feelings coming up about it. “What am I missing?” “What if someone is trying to reach out to me?” “What if I miss a coaching request?” Oh my gosh! I couldn’t believe that was my reaction!
It felt like every few minutes I had to fight the urge to open the app. My thumb hovered over the screen like it had a mind of its own.
I’d open my phone, see nothing new, and still feel the urge to refresh — like muscle memory.
But here’s what surprised me: within a couple of days, the quiet started to feel kinda good.
My focus came back.
I could write, think, even breathe without that constant hum of waiting for something to happen.
And guess what?
The world didn’t fall apart.
The messages were still there — just waiting quietly until I decided to check them.
That’s when it hit me — I’d been reacting instead of choosing.
And that one small change gave me back more time, more calm, and honestly, more creativity than I expected.
So I want to challenge you my friend! Turn off one notification.
Just one.
Pick the app that grabs your attention the most and turn off those notifications. Or if you aren’t into social media – then turn off that ringer for a few minutes.
You could even schedule time in your calendar when you want to check in rather than checking all day long.
Notice what shifts — your focus, your breathing, anxiety triggers, or maybe even your level of patience may increase.
It’s not about cutting yourself off from the world.
It’s about reclaiming your attention from things that don’t deserve it.
As I close our chat for today…Just a friendly reminder to both of us -that app doesn’t have to be in control anymore – You are.
Thanks for tuning in today. I love helping you get unstuck, shift your perspective, and keep your momentum going.
In closing:
As I close our chat for today…Just a friendly reminder to both of us -that app doesn’t have to be in control anymore – You are.
Thanks for tuning in today. I love helping you get unstuck, shift your perspective, and keep your momentum going.
💭 Reflection Prompt:
Turn off one Notification. Just one.
Pick the app that grabs your attention the most and turn off those notifications.
Or if you aren’t into social media – then turn off that ringer for a few minutes.
Your Next Steps
