Hijacked minds: how to take back control in a world built to grab your attention

At Rail Wellbeing Live 2026, behavioural scientist Patrick lifted the lid on something most of us feel but rarely understand. Why are we always checking our phones? Why do certain posts pull us in? And how much of it is actually designed that way? 

If you missed this eye opening session, you can watch the full video above. It is full of practical insights that will change the way you see your screen time. 

We are all easier to influence than we think

Patrick began with a simple truth. Influence is everywhere, and most of it sits just below the surface.

“We’re all… cognitive misers… we have very limited brain power for paying attention, processing information and making decisions.”

That means we rely on shortcuts, or what he called heuristics, to get through the day. It helps us cope, but it also makes us vulnerable.

“We just can’t… carefully make decisions all the time… so we have to rely on subconscious shortcuts and emotions.”

In a world where we are exposed to huge amounts of information, this matters more than ever.

“We are bombarded with the equivalent of 174 newspapers worth of information every day.”

Why platforms know exactly how to get your attention

From social media feeds to booking websites, many platforms are carefully designed to capture attention and keep it.

One of the most powerful tools is emotion.

“Emotional adverts are much more likely to be noticed and remembered.”

Another is simplicity. The brain looks for quick answers, so cues like popularity often guide decisions.

“If everyone is doing it, it must be good.”

This is why busy restaurants feel more appealing, and why reviews and ratings carry so much influence.

Patrick also explained how multiple techniques are often layered together in one message. Even a short text can include several psychological nudges, from urgency and scarcity to trust and familiarity.

The hidden tricks that keep us scrolling

The session explored some of the most common techniques used by digital platforms.

Endless scroll and time blur
Many apps remove clear stopping points so you lose track of time.

Streaks and notifications
“These create a sense of commitment,” keeping you coming back so you do not lose progress.

Random rewards
“When we can’t figure something out… that actually keeps you coming back.”

It is the same principle that makes games addictive. Sometimes the reward is good, sometimes not. That unpredictability keeps users engaged.

Personalisation is changing the game

One of the most striking parts of the session was how personal all of this has become.

“Algorithms… can predict your personality… and then use that for targeted messaging.”

In fact, Patrick shared that in some cases, platforms can understand your behaviour better than the people around you.

This means the content you see is not random. It is designed based on what you are most likely to respond to.

What this means for our wellbeing

All of this has real impact. It affects how we think, how we feel and how we spend our time.

“We’re outsourcing our thinking to what they call the brain in the pocket.”

Patrick also pointed to growing concerns about attention, focus and emotional wellbeing, especially among younger people.

It is not about blaming technology completely, but about recognising how powerful it can be when used without awareness.

Practical ways to take back control

The good news is that there are simple steps you can take. Patrick shared a number of practical ideas that anyone can try.

Take breaks from your device
“If you can just take a firebreak… it has a sustained impact.”

Even one day away from your phone can reset your habits.

Reduce the triggers
Turn off notifications or switch your phone to greyscale to make it less appealing.

Make it harder to use
Use screen time tools or small barriers that slow you down before opening apps.

Find your reason
“You need a really deep emotional reason” to change your habits, not just a logical one.

Learning to spot influence

Beyond tech, Patrick shared wider tips for protecting yourself from manipulation.

One of the most important is awareness.

“If you know these techniques… you’re less likely to be influenced by them.”

He also stressed the importance of stepping back and not reacting in the moment.

“If you feel like you’re under pressure… that’s when it probably is a scam.”

The key takeaway

The final message of the session was both honest and empowering.

“You can’t really not be manipulated… but you can choose your manipulation.”

In other words, we are always influenced by what we see and consume. The key is to be intentional about it.

Choose what you follow. Choose what you watch. Choose what shapes your thinking.

Watch the full session

This talk is packed with examples, live experiments and simple tips you can use straight away.

Watch the full video above to explore how your attention works and how you can start to take control of it again.