Here's what makes these costs truly devastating: they compound. Poor sleep affects your productivity. Decreased productivity increases stress. Increased stress damages relationships. Damaged relationships affect mental health. Poor mental health disrupts sleep. The cycle continues, each element reinforcing the others in a downward spiral.
Sarah, our project manager, doesn't just lose 23 minutes to each interruption. She loses sleep quality from pre-bed scrolling, which reduces her cognitive capacity the next day, which makes her more susceptible to distraction, which increases her stress, which drives her to seek more digital distraction as a coping mechanism.