The Conversation highlights findings from Elizabeth Marsh, a psychologist at the University of Nottingham, who explains that mindful use of technology can help people respond to work stress more calmly and effectively.
In contemporary psychology, mindfulness is understood as a continual awareness of what’s happening in the present moment. It involves the deliberate ability to focus attention on specific events and sensations while gently guiding the mind away from distractions. This skill can be trained and practiced, becoming a practical tool for managing daily work pressures and maintaining emotional balance.
One practical step toward greater awareness is to reduce the amount of time spent on tools and devices during work tasks. By cutting back on constant tool use, employees may experience fewer interruptions and a clearer path to completing important activities. Equally important is avoiding multitasking, which many researchers associate with reduced efficiency and heightened stress. When attention is divided between reading emails and participating in a video call, anxiety tends to rise and productivity often suffers. Concentrating on one task at a time allows for deeper focus and steadier output.
Regular breaks play a crucial role in sustaining engagement and lowering stress levels. Yet many people skip breaks, fearing they are wasting time or signaling a lack of dedication. Marsh notes that resisting breaks can contribute to emotional exhaustion and a gradual depletion of mental and physical health. Short, intentional pauses can recharge the mind, improve mood, and support sustained performance throughout the workday.
Another effective strategy for cultivating digital awareness is to minimize distractions. Turning off nonessential notifications during working hours can help preserve cognitive focus. Establishing clear time windows for responses, such as replying to messages only at designated times, creates predictable rhythms that reduce constant interruptions and support deeper work.
Earlier research has indicated that integrating game-like elements into work processes can positively influence productivity. When designed thoughtfully, these features can boost motivation, create meaningful milestones, and provide a sense of progress that sustains effort without overwhelming the user. The key is to balance engagement with task relevance so that playful components support, rather than derail, work outcomes.