We have a bittersweet relationship with email: on the one hand, it can seem a Sisyphean chore, a to-do list that refills itself every time we clear our email box; on the other, that ping or vibration gives us an exciting dopamine hit each time it occurs, our minds craving acknowledgement and good news. If you find that you’re consistently ruing the disturbance of your concentration or the hours wasted sorting through mostly worthless mail, it’s probably time to take a stand against your addiction and redefine the way you relate to your email.
The call of the inbox manifests itself through habit, through triggers and through interruptions, three categories that can each be addressed to counter your addiiction. With habit, it’s a case of discipline: promise yourself you’ll only visit your inbox three times a day, and set yourself a strict time limit that you will spend whilst there. Think twice about each email you send – if it is not absolutely necessary, find another way to communicate and you’ll reduce the number of replies you receive. Be sure to opt out of newsletters when you’re signing up to websites, and make a habit of clicking ‘unsubscribe’ on those you receive from prior subscriptions.
Triggers tend to come in the form of ever-present visual icons. On your phone, move your email app from your home page so it does not catch your attention when you pick up for other reasons. And don’t keep an email tab open on your web browser: they have a habit of staring at you until you give in, click, and refresh.
Interruptions are the most tricky of temptations. We already spoke about those dopamine hits: difficult as it may be, you can guard against them by switching off push notifications, switching your phone off at bedtime, and signing out at weekends. Hey presto – you’re ready to engage with the real world! If you need a bit more help along the way, check out this new infographic below, which goes into these solutions and more in further detail.
