I have some news for you: your technology is not designed with your focus in mind.

Well, not at least in the way that benefits you. The designers and coders and strategists behind the software that drives your phone and computer and all of the apps that you use are competing to control your focus.

Even the high-pitched sound of the notifications and the red circles on those apps, the infinite scroll and autoplay are all designed to trigger your nervous system, give you dopamine, and make you addicted to the feeling of checking your device and using their app.

Defaults are dangerous

…at least in terms of how it can control your attention unconsciously.

But it’s not all bad news!

You can take back control and reset your defaults. Make YOUR phone work the way YOU want it. It does take some time, but that time compounds in its impact.

45 minutes of intentional thinking now can save you hours and hours of distracted time later. Imagine: no more rabbit holes, no more reaching for your phone the second your work gets hard. No more tech taking over your focus, your day, your life.

The process starts with an audit of your current phone usage. Then you’ll set up some boundaries and decide who and what are allowed past which boundaries. Finally you’ll create your own custom messaging to help sustain those boundaries.

Follow the step-by-step guide at caveday.org/notifications and change the way technology works for you.

Caveday is a company aimed at improving your relationship to work. We write regular posts on our blog and send out newsletters with productivity tips, life hacks, and recommendations. Sign up for the mailing list here.

Jake Kahana is a cofounder of Caveday. Sign up for his personal emails, called “The Email Refrigerator” here.