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Notification Audit Protocol

digital_wellness · easy · 20 min initial audit, 5 min/month maintenance

What is Notification Audit Protocol?

A study by Duke University and the University of British Columbia found that people check their phones 96 times per day on average, driven largely by notifications. Each notification triggers a micro-dose of cortisol (stress) and a pull toward context-switching. Research by Gloria Mark at UC Irvine shows it takes an average of 23 minutes to fully refocus after an interruption. A systematic notification audit eliminates the 90% of notifications that add zero value.

Is there evidence for it?

EVIDENCEstrong

How do you do Notification Audit Protocol?

  1. 1.Open your phone's notification settings and review EVERY app that has notification permission — you'll be surprised how many there are
  2. 2.Apply the '3-tier' system: Tier 1 (immediate, sound+vibrate): only calls and messages from real humans. Tier 2 (silent, badge only): calendar and important apps. Tier 3 (disabled): everything else
  3. 3.Disable ALL social media notifications — nothing on social media is urgent enough to interrupt your life
  4. 4.Turn off email notifications entirely — check email on YOUR schedule, not when algorithms decide
  5. 5.Re-audit monthly: apps quietly re-enable notifications after updates

How long does it take?

20 min initial audit, 5 min/month maintenance.

Is it hard to start?

easy.

Source: Gloria Mark, UC Irvine (Attention Span research, 2023); Asurion national phone usage study (2019)
digital-wellness · notifications · attention · focus · interruption · audit
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.