Manage Your Notifications
In Less Than an Hour

A Guide From
[ C A V E D A Y ]

 

 STEP ONE

Reflection

We obviously know we’re better off muting all of our notifications. But it’s hard! There’s a reason why we don’t. It’s different for everyone. Here are four of many other possible reasons. Which resonates with you?

Take 5 minutes to journal why you don’t want to turn them off. Or what would happen if you actually did?

 

I Feel
Important

People might need me.

I Feel
Responsible

I should be available to people.

I Feel
FOMO

I might miss something.

Ugh ,
Tech

I don’t know how or don’t want to try.

Start 5 Minute Timer
 
 

STEP TWO

Install a Door

Our brain should not have an open door policy. Not everyone that wants access to our attention should be able to get it whenever they want. We need to protect our mental space like our own house.

Installing a door is about setting clear boundaries on when and where notifications are allowed or not. This is about building a habit of keeping those boundaries.

Consider time boundaries– when do you want to be unavailable to others and not be interrupted? Mornings? Overnight? Weekends?

Think about space boundaries–where should be the places that you are not served notifications? When you’re in a meeting? In bed?

Take 5 minutes for each category and define some of the boundaries you’d like to protect. Write 1 or 2 habits you’d like to start practicing (ex: β€œLeave my phone out of the bedroom overnight” or β€œdon’t check email on weekends”)

Start 10 minute Timer
 
 

STEP THREE

Hire a Bouncer

Not everyone should be allowed into your VIP area of your brain. Your bouncer should be disciplined about who and what gets in. Tangibly, this is about customizing your settings (as opposed to running on defaults). Going into your system preferences and changing the notification settings for each app.

This may take about 15+ minutes, but that time is compounded by how much you save by not being distracted later on.

Here’s a guide to help you. On the left is Mac. On the right is PC.

 
 

Mac OS

Open System Preferences and select β€œNotifications”

The first option will allow you to adjust Do Not Disturb mode. Set your hours or timing for muting notifications. (You can turn on/off DND by clicking the toggle icon in the top right of the menu bar).

Then, go app by app to decide what you actually need notifications for. Hint: if it’s not a real person who might need you urgently, then you don’t need a computer notification for it.
Hint 2: Emails don’t need an alert every time you get a new one.

It also is worth noting the different kinds of notifications.

 
 

Windows OS

In system preferences, choose β€œNotifications & Actions” in the left panel.

Scroll down to access notification preferences by app. You can click on the name of the app to determine specifics (banners, sounds, etc)

Hint: if it’s not a real person who might need you urgently, then you don’t need a computer notification for it.
Hint 2: Emails don’t need an alert every time you get a new one.

 
 

iOS

With your phone unlocked, open your Settings app.

In the second group of icons, you can set your preferences.

β€œNotifications” will help you go app by app to set notifications.

β€œDo Not Disturb” will help customize your settings for when to turn off all notifications or to create exceptions (e.g. β€œAllow Calls From”)

 

Similar actions can be taken within each app
(e.g. mail, Slack, Teams, Messenger, etc)

We encourage you to put your phone out of reach and out of sight while you’re in the Cave, anyway.

Android

While your phone is unlocked, swipe down. You can turn on Do Not Disturb mode or Airplane Mode in one click.
For more nuance, long press the Do Not Disturb icon.

You can turn it on or schedule DND mode.

Within this setting, you can choose exceptions. People, apps, and kinds of alarms that can β€œbreak through” DND mode.

The exceptions can be selected and chose the kinds of notifications you want to receive while in DND mode.

 
 

STEP FOUR

Put Up A Sign

It can feel like you’re not good at your job if you’re not 100% available to everyone ALL the time. But that’s unrealistic. That’s not possible and it’s also not smart.

So let’s be clear with the people that need our attention that we’re not available all the time. Here’s what to expect of me.

Take 10 minutes to write out some of your personal rules for responsiveness. How available do you want to be? To whom? When?

Start 10 Minute Timer

ο»ΏThen take 5 minutes to decide how you’ll communicate that to them. (Thought starters are an email signature, auto-email reply, auto-text reply, a sign on your cubicle, a meeting with your team to discuss.)

Start 5 Minute Timer

Here are examples you can use as a starting point:

 
 

Perfection
Not Required

This will be challenging, and will require effort. You’re literally doing all you can to fight against the best designers and engineers in the world who are trying to exploit your survival instincts to pay attention to their apps, websites, and hardware.

Turning notifications off and changing the defaults are major steps in harnessing the power of our attention and achieving our best possible work.

If you have additional questions or suggestions, we always love to hear from you.
Please reach out at bats@caveday.org

Thank you, and best of luck on your journey to improve your relationship to work!