As a dissertation coach, I understand students' challenges with social media distractions. Here are my top 3 strategies to maintain your focus: 1. Strategic App Placement Try moving your social media apps to hidden folders on your phone. This little trick can help reduce temptation! 2. Reward-Based Focus System Consider using gamification apps like Forest, which allow you to plant virtual trees while concentrating. Seeing your productivity grow visually can be motivating! 3. Peak Performance Scheduling Schedule your work during peak hours when you feel most alert, and group all your social media activities into specific time blocks. This way, you tackle your most challenging tasks when your energy is at its highest!

Re-set your relationship with social media (SM) apps. 1. Review how much time you’ve been spending on them (Often a big reality check) 2. Reflect on what you get from social media and other places that can meet that need or want. 3. Remove them from your phone. Give yourself time to experience life without/before SM 4. Re-install once you have identified the appropriate boundaries for you on SM

Limit Access with Tools and Time Blocks: Use website blockers or focus apps to restrict access to social media during work hours. Allocate specific times, such as breaks, for checking platforms to maintain balance without disrupting productivity. Shift Social Media to Your Reward System: Treat social media as a reward for completing tasks. Tie breaks to achieving specific goals, ensuring usage feels purposeful rather than habitual, and helps motivate you to stay on track. Audit Notifications and Environment: Turn off non-essential notifications on your devices to minimize interruptions. Keep your phone out of reach or in another room to reduce temptation, creating an environment conducive to focus and deep work.