Designate specific times to check messages

Check messaging apps and email at 2–3 fixed windows per day rather than continuously throughout the day.

Why it works

Continuous checking of messaging apps is partly driven by variable-ratio reinforcement — the same schedule that makes slot machines compelling. Most messages are routine, but the occasional important or interesting message reinforces checking. Designated windows break the variable-ratio loop by creating a predictable, deliberate checking pattern that does not depend on the reward uncertainty that drives compulsive checking.

How to do it

1. Choose 2–3 fixed daily check times: e.g., 9:00am, 12:30pm, 4:30pm.
2. Close all messaging apps between windows — not minimize, close.
3. Set an auto-status in Slack and a brief email auto-reply communicating your check schedule.
4. Commit to the schedule for 2 full weeks before evaluating results.

Evidence

Kushlev & Dunn (2015) randomized participants to check email three times per day vs. as often as they wanted. The three-times group reported significantly lower stress and less negative affect, with no reported loss in communication effectiveness. (rct)

The study was short-term (one week per condition) and self-report based; longer-term effects and applicability to roles with genuine real-time requirements need individual consideration.

Sources

• Kushlev & Dunn (2015), checking email less frequently reduces stress, Computers in Human Behavior

Common mistake

Scheduling check windows but allowing "quick look" at phone outside windows — each quick look resets the variable-ratio loop and rebuilds the compulsive checking behavior the windows were designed to interrupt.