Check email and messages in a few scheduled batches
During a two-week comparison in the same people, the week limited to three email checks daily brought significantly less stress without fewer messages received or answered. Unrestricted checking averaged 15.5 times daily at baseline.
What it takes
Free. Explain response intervals to coworkers and resist constant checking.
What you may gain
A within-person study of 124 adults compared two weeks. Limiting email checks to 3 daily reduced everyday stress versus unrestricted checking, Cohen's d=0.37. Received and answered email counts did not differ. Initial unrestricted checking averaged 15.5 times daily.
Context & considerations
One study with a small-to-moderate effect, measuring stress rather than work output. Applying it to instant messaging is an extrapolation, not directly tested here.
Research & references
Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior. https://doi.org/10.1016/j.chb.2014.11.005