“It often seems that replying to one message will take just a minute, but for the brain, it’s not just a minute. After reading a work email or seeing a problem in a chat group, our thoughts return to work, we start planning, worrying, or waiting for another response. This way, rest breaks into small fragments – physically, a person is already on vacation, but psychologically still remains connected,” says A. Lukošius.
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According to him, to rest better, it is not necessary to completely give up the phone. It is enough to adjust a few settings in advance that help reduce notification noise and clearly separate rest time from work.
1. “Focus” or “Do Not Disturb” mode
This is one of the simplest ways to reduce constant interruptions. Both iPhone and Android phones allow you to enable “Focus,” “Do Not Disturb,” or “Do Not Disturb” mode and choose who can reach you at that time.
For vacations, it is worth creating a separate mode where only messages from close people reach you, while work apps, social networks, or news notifications are muted.
“This is not a disconnection from the world, but rather a choice of who gets your attention at that moment,” the expert says.
2. Notification summary
In phone settings, you can choose that not all notifications are shown immediately. On iPhone devices, there is a “Scheduled Summary” feature for this, and on Android phones, a similar arrangement can be created through notification categories and app permissions.
“This way, less important notifications arrive not in real time but in one summary, for example, in the morning or evening. This is especially useful for news, shopping, social networks, or other apps whose notifications rarely require urgent responses,” says A. Lukošius.
3. Turning off work app notifications
Email, calendar, chat, and project management apps often create the feeling that a person must be constantly reachable. Therefore, before vacation, it is worth reviewing their notifications separately and temporarily turning off sounds, banners, or notifications on the lock screen.
“The biggest mistake is to leave work apps running as usual during a workday. Then even one email title on the screen can bring you back to the state you were trying to detach from,” says the Tele2 innovation expert.
4. Screen time limits
Many phones allow you to see how much time is spent on specific apps and set daily limits. On iPhone devices, the “Screen Time” feature is used for this, and on Android phones – “Digital Wellbeing.”
“These settings are especially useful for social networks, news apps, or short video platforms that often engage you unnoticed. Even a 15–30 minute limit can help you clearly feel when the phone is used consciously and when just out of habit,” explains A. Lukošius.
5. Hiding notification content on the lock screen
Even if a person does not unlock the phone, a short message preview can divert thoughts in a completely different direction. Therefore, it is worth turning off the display of notification content on the lock screen – this way, you will see that there is a notification, but its content will not distract your attention every time you pick up the phone.
“Rest should not become another efficiency project. But it is worth ensuring that the phone does not become a gateway back to work, anxiety, or information noise during that time. Sometimes the best setting is very simple – allowing yourself not to respond immediately,” adds A. Lukošius.
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