0:00:03.322,0:00:05.736 (Applauses) Thank you. 0:00:06.392,0:00:09.262 This sculpture by Sophie Ryder 0:00:09.612,0:00:11.352 in the UK seat of Salisbury. 0:00:11.673,0:00:13.303 Had to be moved 0:00:13.303,0:00:14.573 because people 0:00:14.847,0:00:17.097 visit texting on their mobile phones 0:00:17.097,0:00:19.637 kept bumping their heads on it. (laughts) 0:00:20.898,0:00:24.228 Does it happen to you to text , phone, 0:00:24.508,0:00:25.928 check your facebook timeline 0:00:25.928,0:00:27.308 or maybe catch a pokémon 0:00:27.308,0:00:28.458 while you're walking 0:00:29.939,0:00:30.949 and Who does that? 0:00:31.078,0:00:33.838 (laughts) 0:00:34.337,0:00:35.217 How many of this time 0:00:35.217,0:00:36.857 do you actually have to go on line? 0:00:37.634,0:00:39.964 Well, we check our devices 0:00:40.290,0:00:42.960 about 221 times per day 0:00:42.960,0:00:44.260 according to Tecmark 0:00:44.713,0:00:47.743 or about every 4.4 minutes 0:00:47.744,0:00:49.504 of the time we don't sleep 0:00:49.714,0:00:51.364 what is going on? 0:00:52.231,0:00:53.881 Well, we live in the economy 0:00:53.937,0:00:56.007 that is based on destruction. 0:00:56.007,0:00:58.057 The more internet pages you browse for 0:00:58.371,0:01:00.231 the more advertising 0:01:00.231,0:01:02.171 An Internet company can show you 0:01:02.461,0:01:04.461 And so the more money they make. 0:01:06.455,0:01:09.795 The success metrics are based around 0:01:09.895,0:01:12.185 how much time you spent using their app 0:01:13.186,0:01:15.002 or you are in their website. 0:01:15.002,0:01:17.399 Not on how productive 0:01:17.399,0:01:19.259 or focus you are. 0:01:21.747,0:01:23.157 Two years ago 0:01:24.113,0:01:26.193 around the same time of the year 0:01:26.348,0:01:28.858 I decided to give up my smartphone. 0:01:29.848,0:01:32.048 I replace it with a very basic, 0:01:32.098,0:01:33.208 no internet phone 0:01:34.764,0:01:36.064 At the time, 0:01:36.344,0:01:37.874 I was working in a senior position 0:01:37.874,0:01:39.454 in digital marketing industry 0:01:40.277,0:01:41.217 Which means that 0:01:41.217,0:01:43.427 I was connected pretty much 24/7. 0:01:44.566,0:01:46.586 I slept with my phone 0:01:47.377,0:01:49.587 and I kept checking it all the time 0:01:49.587,0:01:51.967 And even I felt it vibrate in my pockets 0:01:51.967,0:01:53.622 when, I didn't have any pockets. 0:01:56.277,0:01:58.077 Given up my smartphone 0:01:58.607,0:02:00.697 was one of the best decisions 0:02:00.897,0:02:02.727 that I have ever made. 0:02:03.657,0:02:04.797 And today 0:02:04.819,0:02:05.989 I want to share with you 0:02:05.989,0:02:07.439 My key learnings 0:02:07.757,0:02:11.607 from the journey of taking back control 0:02:11.757,0:02:15.207 over my time and my life. 0:02:18.723,0:02:20.663 But, before we do that. 0:02:20.721,0:02:22.531 I want to give you a little challenge 0:02:24.233,0:02:26.663 Even, that We check our device 0:02:26.663,0:02:28.493 about every 4.4 minutes 0:02:28.493,0:02:30.353 this means that you will feel an urge 0:02:30.353,0:02:31.673 to check your device 0:02:31.673,0:02:34.643 for three or four times during my talk. 0:02:34.664,0:02:38.544 So, I want to challenge you to resist 0:02:39.264,0:02:41.924 this urge and count how many times 0:02:42.075,0:02:45.225 You will succeed in doing that. 0:02:48.731,0:02:51.591 So, Lesson no.1 0:02:52.700,0:02:55.350 You are more addicted to your device 0:02:55.440,0:02:56.810 than you think. 0:02:57.579,0:03:00.239 But, You're also much more resourceful. 0:03:01.681,0:03:03.958 Now, why can't we go for 4 minutes 0:03:04.980,0:03:06.067 without our devices? 0:03:07.212,0:03:09.317 An U.S. psychologist David Greenfield says 0:03:09.698,0:03:12.274 “As internet is like a slot machine 0:03:12.845,0:03:14.022 you never know 0:03:14.022,0:03:15.632 what you're gonna find inside 0:03:16.616,0:03:18.428 and this variability of the reward 0:03:19.031,0:03:20.180 releases dopamine. 0:03:20.256,0:03:22.312 The new hormone of pleasure 0:03:22.634,0:03:24.828 and anticipation of the reward” 0:03:25.271,0:03:26.014 The problem with dopamine 0:03:26.014,0:03:28.434 is that excessive stimulation 0:03:28.954,0:03:30.444 of your brain 0:03:30.772,0:03:32.152 that is caused by dopamine 0:03:32.173,0:03:33.573 creates addiction 0:03:33.786,0:03:35.516 This is exactly how drugs work. 0:03:37.923,0:03:39.623 The first meal you feel excited 0:03:39.703,0:03:40.353 but, then 0:03:40.383,0:03:42.143 You have to go back 0:03:42.227,0:03:43.277 and take new dose 0:03:43.933,0:03:46.253 to feed it to have the same feeling. 0:03:46.501,0:03:48.351 So, devices 0:03:49.977,0:03:51.467 use the same principles. 0:03:51.467,0:03:52.597 You never know 0:03:52.597,0:03:53.537 what you're going to expect 0:03:53.623,0:03:55.813 in your mailbox on social media, right? 0:03:56.493,0:03:57.763 One day you get a like 0:03:57.857,0:03:59.457 and then the next day 50 likes. 0:04:00.049,0:04:00.409 Bam! 0:04:00.409,0:04:01.609 Dopamine releases 0:04:01.817,0:04:02.847 You feel great! 0:04:02.905,0:04:04.005 But, then 0:04:04.005,0:04:06.095 the excitement fates pretty quickly 0:04:07.891,0:04:09.021 and you need to go back 0:04:09.021,0:04:10.191 to your device 0:04:10.246,0:04:11.486 to feel good again 0:04:12.686,0:04:15.096 Technologies purposefully designed 0:04:15.118,0:04:16.878 the way to make 0:04:16.878,0:04:18.619 you use it over and over again. 0:04:21.437,0:04:24.087 We also feel dependent on our gadgets, 0:04:24.313,0:04:26.236 because we have all source 0:04:26.252,0:04:28.352 too many important functions to them. 0:04:29.007,0:04:30.387 Has it happened to you 0:04:30.740,0:04:33.270 to go to google maps 0:04:33.270,0:04:35.193 or any other kind of phoneline maps 0:04:35.320,0:04:37.057 and look up your way 0:04:37.067,0:04:38.427 even though you kind of knew 0:04:38.427,0:04:39.837 how to get there? 0:04:41.216,0:04:42.836 This is exactly what I mean 0:04:42.870,0:04:45.056 We easily get into the habit 0:04:45.056,0:04:47.346 of not trusting ourselves. 0:04:48.622,0:04:50.032 Well, You know what 0:04:50.754,0:04:52.304 I discovered it's not actually 0:04:52.304,0:04:53.934 very easy to get lost in London. 0:04:54.391,0:04:56.216 There are maps all around 0:04:56.216,0:04:58.123 and all I needed to do 0:04:58.123,0:05:00.133 was to look up my way once 0:05:00.427,0:05:02.217 before leaving the house 0:05:02.360,0:05:03.530 and then 0:05:03.662,0:05:05.802 I could always ask people in the streets 0:05:07.993,0:05:09.073 I realize that 0:05:09.073,0:05:11.293 I have outsourced to technology 0:05:11.692,0:05:14.342 too many things that were important to me 0:05:14.417,0:05:15.787 that made me human 0:05:16.269,0:05:19.249 like my sense of orientation and direction. 0:05:20.398,0:05:23.528 My memories of spaces and certain events 0:05:24.515,0:05:27.205 and it felt great to get them back. 0:05:29.287,0:05:30.487 All I wanted 0:05:31.359,0:05:33.369 when I was given up my smartphone 0:05:33.413,0:05:35.103 was to have a little bit more 0:05:35.103,0:05:36.253 clarity in my brain 0:05:36.253,0:05:37.993 and not to feel so overwhelmed 0:05:38.589,0:05:40.529 and what I unexpectedly gain 0:05:41.902,0:05:43.392 was the feeling that 0:05:43.392,0:05:44.482 I will find my way 0:05:45.079,0:05:46.269 No matter what 0:05:46.523,0:05:48.633 both physically and metaphorically. 0:05:49.749,0:05:50.629 And of course 0:05:50.995,0:05:52.255 a great chat up line 0:05:52.277,0:05:53.477 to make new connections. 0:05:53.712,0:05:55.312 Sorry, I don't have a smartphone 0:05:55.365,0:05:56.355 Could you please help? 0:05:58.730,0:06:00.260 Lesson number two 0:06:01.254,0:06:04.534 If you want to change your digital habits 0:06:05.241,0:06:07.381 Do not rely on your willpower. 0:06:08.528,0:06:11.288 Instead create structures around you 0:06:11.602,0:06:13.252 to support you in that. 0:06:14.825,0:06:17.195 Our brain is very lazy. 0:06:18.092,0:06:20.502 So, When we repeat a certain action 0:06:20.502,0:06:22.112 over and over again. 0:06:22.112,0:06:23.727 It's that's organizing 0:06:23.727,0:06:25.497 our brain cells urinates 0:06:25.617,0:06:27.357 into particular chains 0:06:29.159,0:06:30.649 so that it is easier 0:06:31.945,0:06:33.475 to pass the information 0:06:33.475,0:06:34.902 through this chains. 0:06:36.828,0:06:39.518 This makes your behavior automatic 0:06:39.518,0:06:40.618 and unconscious 0:06:41.845,0:06:45.095 and this is exactly what notifications do 0:06:45.819,0:06:47.930 the prompt you to come back 0:06:47.930,0:06:48.968 to your device over 0:06:48.968,0:06:50.538 and over and over again. 0:06:50.922,0:06:52.532 Up until your behavior 0:06:52.974,0:06:54.964 becomes automatic and unconscious. 0:06:56.497,0:06:58.307 According to Kahuna report 0:06:59.172,0:07:01.972 87% of android users 0:07:02.369,0:07:05.279 and 48% of iOS users 0:07:05.799,0:07:08.249 opt-in for receiving 0:07:08.349,0:07:11.049 app notifications on their devices 0:07:11.162,0:07:14.072 or in other words all these people 0:07:14.469,0:07:15.639 allow their devices 0:07:15.836,0:07:18.516 to decide how they will behave. 0:07:21.896,0:07:24.296 Once these chains are formed 0:07:24.319,0:07:26.083 it takes quite a long time 0:07:26.083,0:07:27.993 and effort to undo them. 0:07:29.278,0:07:30.706 And relying on the willpower 0:07:30.706,0:07:31.856 doesn't help. 0:07:32.858,0:07:35.305 I certainly learned it twice. 0:07:35.589,0:07:37.011 For the first time, 0:07:37.294,0:07:39.567 When it took me five months 0:07:39.567,0:07:40.947 from the decision of 0:07:41.479,0:07:42.759 giving up my smartphone 0:07:42.759,0:07:44.109 to actually doing it. 0:07:45.728,0:07:47.358 And for the second time, 0:07:47.963,0:07:50.540 When after about a year of not owning 0:07:50.540,0:07:51.850 any smartphone 0:07:52.229,0:07:53.729 I got one back. 0:07:55.627,0:07:56.707 Which I thought, 0:07:56.717,0:07:59.407 I would only use a spirit device 0:07:59.460,0:08:01.520 in case my laptop breakdown 0:08:01.570,0:08:03.760 and I need to talk to clients over Scott 0:08:04.346,0:08:05.776 and in no time, 0:08:06.350,0:08:08.650 I found myself using it all the time. 0:08:08.650,0:08:11.120 The URL path was still there. 0:08:12.515,0:08:16.305 Now, It felt incredible embarrassing, 0:08:16.305,0:08:17.280 because at the time 0:08:17.280,0:08:18.460 I was already conducting 0:08:18.460,0:08:19.900 digital detox trainings. 0:08:20.420,0:08:21.636 (laughts) 0:08:21.666,0:08:24.436 So, I obviously was not walking my talk 0:08:25.122,0:08:27.902 but, It also gave me great insides 0:08:28.308,0:08:30.163 into the real challenges 0:08:30.163,0:08:31.883 that people who do not want 0:08:31.883,0:08:34.243 to give up their devices, altogether face. 0:08:35.414,0:08:37.544 So, I developed 4 principles 0:08:38.635,0:08:42.195 that help me take control over my time 0:08:42.356,0:08:43.556 and my life. 0:08:43.556,0:08:44.346 And I want to share 0:08:44.346,0:08:45.476 this principles with you 0:08:45.723,0:08:46.723 These are : 0:08:46.974,0:08:48.354 Time management 0:08:49.403,0:08:50.793 Space management 0:08:51.784,0:08:53.074 Relationship management 0:08:54.119,0:08:55.369 and Self-management. 0:08:57.040,0:08:58.250 These principles help 0:08:58.348,0:09:00.808 restablished boundaries 0:09:01.250,0:09:04.290 that technology removed between our work 0:09:04.296,0:09:05.796 and private life. 0:09:05.861,0:09:09.201 Or between our public and private lives 0:09:09.985,0:09:11.925 So, let's talk about them 0:09:15.109,0:09:16.689 Time management, 0:09:18.467,0:09:20.464 We need to give up on the idea 0:09:20.464,0:09:22.184 that we have to be connected 0:09:22.184,0:09:23.984 or accessible 24/7. 0:09:24.473,0:09:25.754 Now of course developers 0:09:25.754,0:09:27.224 Will try to convince you 0:09:27.224,0:09:29.204 that everything is very important 0:09:29.636,0:09:30.846 The truth is 0:09:31.026,0:09:32.356 very few things are. 0:09:33.313,0:09:34.943 Remember what we said before 0:09:36.021,0:09:39.331 It is your attention 0:09:40.310,0:09:42.310 that is a real car city in 0:09:42.310,0:09:44.060 the information age. 0:09:44.918,0:09:46.458 It is a little bit like with food, 0:09:47.470,0:09:49.640 You can have all the food you may want 0:09:49.640,0:09:50.780 to have in your fridge 0:09:51.085,0:09:52.425 but this does not mean 0:09:52.806,0:09:54.186 that you need to eat all, all the time. 0:09:59.604,0:10:01.174 So, my top tip is to disable 0:10:01.174,0:10:02.184 all notifications 0:10:03.376,0:10:04.146 on your devices. 0:10:04.749,0:10:06.049 Use delate email function 0:10:07.167,0:10:09.257 to avoid being distracted by emails 0:10:10.427,0:10:11.977 and use blocking apps to make sure 0:10:11.977,0:10:15.087 that you're accessing certain websites 0:10:15.087,0:10:16.327 only at a certain time 0:10:16.327,0:10:18.357 and not being distracted by them 0:10:19.328,0:10:20.198 on other times. 0:10:20.571,0:10:23.231 This way you are in charge 0:10:23.387,0:10:25.357 of where you're getting information 0:10:25.613,0:10:27.573 as opposed to being dictated by technology 0:10:29.209,0:10:30.739 and to give an example, 0:10:31.564,0:10:32.594 Eric Schmidt, 0:10:32.594,0:10:34.554 Who is Executive Chairman of Alphabet 0:10:34.554,0:10:35.944 the googles company 0:10:36.082,0:10:38.942 switches off both of his smartphone's 0:10:39.774,0:10:41.284 on most evenings during dinner time. 0:10:41.814,0:10:44.264 And believe me, He's much busier guy 0:10:44.450,0:10:45.300 that most of us. 0:10:48.976,0:10:52.116 Also, do not multitask online 0:10:52.128,0:10:54.888 so did not switch between different tabs 0:10:54.888,0:10:56.618 or between different devices. 0:10:57.732,0:11:00.422 A Stanford experiment proves that 0:11:00.422,0:11:02.392 the more we multitask 0:11:02.620,0:11:04.430 the worse with the coveted. 0:11:04.516,0:11:07.336 We unlearn our brain to do that 0:11:08.434,0:11:09.434 but, you will still 0:11:09.434,0:11:11.739 likely get distracted it. 0:11:11.739,0:11:13.279 But, you can blend for it 0:11:14.333,0:11:15.293 so incorporate 0:11:15.928,0:11:17.668 five minutes of destruction time 0:11:17.933,0:11:19.403 every now and then 0:11:19.610,0:11:20.810 in your work routine. 0:11:21.100,0:11:23.610 But, only after you're done 0:11:23.610,0:11:26.060 with a chunk of work and as a reward only. 0:11:26.131,0:11:26.991 Again this way 0:11:27.552,0:11:30.102 you are taking back control over your time. 0:11:35.046,0:11:36.506 Space management, 0:11:36.973,0:11:38.113 is all about where 0:11:38.714,0:11:41.294 you want to have connected combination 0:11:41.294,0:11:43.334 and where you want to have silence. 0:11:44.506,0:11:45.846 Have you ever thought 0:11:47.155,0:11:50.715 Why the most expensive areas in the city 0:11:50.764,0:11:52.430 are usually the quietest once. 0:11:53.912,0:11:55.001 Why is it that in airport, 0:11:55.497,0:11:56.361 business launchers, 0:11:57.428,0:12:00.193 there is hardly any sound or music 0:12:00.223,0:12:01.009 or advertising? 0:12:03.221,0:12:06.018 Why silence valued so high? 0:12:07.494,0:12:09.956 Well, this is because it's only in silence 0:12:09.956,0:12:10.956 that our brain gets 0:12:10.956,0:12:13.536 an opportunity to process information 0:12:13.536,0:12:16.749 that we have been feeding into it. 0:12:19.155,0:12:22.027 We cannot take good conscious decisions 0:12:23.661,0:12:25.512 or be creative if we are overwhelmed. 0:12:27.138,0:12:29.004 And we are only always overwhelmed 0:12:30.217,0:12:31.127 when we go online, 0:12:31.721,0:12:32.631 because our brain 0:12:32.631,0:12:33.851 is not good at multitasking. 0:12:36.690,0:12:40.240 So, do not bring the devices 0:12:40.496,0:12:42.546 into the areas where you process 0:12:42.699,0:12:44.859 information where you have rest 0:12:45.315,0:12:46.776 this includes your bedroom, 0:12:47.264,0:12:48.243 your bathroom, 0:12:49.017,0:12:50.093 and your dining table. 0:12:51.542,0:12:53.276 Also, If you keep your phone 0:12:53.276,0:12:54.246 next to your bed 0:12:54.585,0:12:56.805 this puts your brain 0:12:56.805,0:12:58.385 into the state of alarm. 0:12:58.580,0:13:01.760 As a research by Harvard Medical School 0:13:02.655,0:13:04.795 and of course you will feel tempted 0:13:04.795,0:13:05.795 to check out the first 0:13:05.795,0:13:07.255 thing in the morning. 0:13:07.255,0:13:09.265 Now, It's like keeping a chocolate brownie 0:13:09.265,0:13:10.298 next to your bed, 0:13:10.298,0:13:11.668 of course you will eat it. 0:13:12.380,0:13:14.490 So, get an alarm clock 0:13:17.996,0:13:20.896 your device is just a tool 0:13:24.589,0:13:25.849 It is not part of you 0:13:26.588,0:13:27.628 You can´t carry around 0:13:27.628,0:13:29.158 your soror your hammer 0:13:29.158,0:13:30.388 you don't take them 0:13:30.388,0:13:31.938 to the bedroom, hopefully! 0:13:33.643,0:13:34.679 It's any to your devices 0:13:34.679,0:13:37.449 need their own places. 0:13:37.679,0:13:38.679 For example, I try not to carry 0:13:38.679,0:13:40.483 around my devices 0:13:40.603,0:13:42.943 and also remove them out of sight, 0:13:43.160,0:13:44.630 When I'm not using them. 0:13:44.791,0:13:47.421 This way I feel less tempted to check them 0:13:51.526,0:13:53.026 Relationship management, 0:13:53.868,0:13:55.528 When I was still working 0:13:55.752,0:13:57.082 for an advertising agency, 0:13:57.559,0:13:58.757 We had a client, 0:13:58.757,0:13:59.757 Who kept sending us 0:13:59.757,0:14:02.757 hundreds and hundreds emails daily 0:14:02.757,0:14:03.897 to make sure that we´re on 0:14:03.897,0:14:06.383 the trip with delivering the project. 0:14:06.383,0:14:08.448 In fact, It were his emails 0:14:08.448,0:14:11.448 that captains away from doing the work, 0:14:11.448,0:14:12.448 because all we return was 0:14:12.448,0:14:15.353 just reading and answering back. 0:14:15.353,0:14:16.937 So, We have built a dashboard 0:14:18.572,0:14:19.519 that allowed us 0:14:19.519,0:14:23.153 to show to the client the progress 0:14:23.153,0:14:24.553 we're making in real time 0:14:24.553,0:14:26.333 without any involvement. 0:14:26.475,0:14:28.275 It took us about an hour to do so 0:14:29.043,0:14:30.383 and in a week's time 0:14:30.383,0:14:32.793 the email rate dropped so considerably 0:14:33.021,0:14:34.021 that we were finally 0:14:34.021,0:14:37.020 able to get the work done. 0:14:37.020,0:14:39.490 We still don't have a digital advocate 0:14:39.879,0:14:42.109 as to how people can best contact you. 0:14:42.872,0:14:43.872 So, you can get 0:14:43.872,0:14:44.925 an equally important message. 0:14:44.925,0:14:49.525 Why what's up, skype, email you name it 0:14:50.944,0:14:51.944 the moral is you need to have 0:14:51.944,0:14:54.944 really manage people's expectations 0:14:54.944,0:14:56.844 as to how they can't contact you 0:14:57.335,0:14:59.321 For example, before I meet somebody 0:14:59.461,0:15:01.545 I asked them to send me a text message 0:15:01.545,0:15:02.835 If anything changes 0:15:02.865,0:15:04.955 Because, I don't have internet on my phone 0:15:05.117,0:15:06.677 and it works really well 0:15:08.048,0:15:09.688 what do you do however 0:15:10.464,0:15:11.859 If you work for a company 0:15:11.859,0:15:13.869 that expects you to be connected 0:15:13.869,0:15:16.039 and on top of everything for 24/7 0:15:18.173,0:15:19.663 Well, first things first, 0:15:20.359,0:15:22.149 stop contributing to this mess 0:15:22.149,0:15:23.349 by seeing seen everyone. 0:15:24.889,0:15:26.619 If you want to receive fewer emails 0:15:26.619,0:15:28.309 sent fewer emails 0:15:29.122,0:15:31.722 Second, you might want to mention 0:15:31.722,0:15:34.332 If you started to your colleagues and bosses 0:15:34.658,0:15:35.628 For example, a study 0:15:35.638,0:15:37.283 by Harvard Business School 0:15:37.523,0:15:38.523 that said that 0:15:38.523,0:15:40.727 consultants knowledge workers 0:15:40.727,0:15:43.497 who had predictable time off 0:15:43.766,0:15:46.306 for all the week perform much better 0:15:46.435,0:15:48.385 and were much more productive 0:15:48.385,0:15:49.535 than those who didn't 0:15:50.300,0:15:51.640 or you can quote 0:15:51.640,0:15:53.490 an example of a few companies 0:15:53.494,0:15:55.134 for example, one of... 0:15:55.134,0:15:57.370 the uk's leading multinationals 0:15:57.370,0:15:58.960 recently introduced 0:15:58.960,0:16:00.420 a two hour 0:16:00.453,0:16:01.783 per week email ban 0:16:02.024,0:16:03.534 for all senior management 0:16:03.538,0:16:05.098 in the interest of productivity 0:16:05.477,0:16:08.147 or a current German common affect your 0:16:08.147,0:16:11.027 does not allow sending or receiving emails 0:16:11.193,0:16:12.573 30 minutes after the employees 0:16:12.573,0:16:14.524 sheet has ended. 0:16:15.084,0:16:16.824 If this doesn't help, 0:16:16.848,0:16:18.018 then you can try to move 0:16:18.018,0:16:19.743 into a different country 0:16:20.103,0:16:21.788 like France and Brazil 0:16:21.788,0:16:23.168 where they have now 0:16:23.238,0:16:25.208 the so-called rights to disconnect laws 0:16:25.979,0:16:28.239 where that among other things 0:16:29.120,0:16:31.500 regulate whether the person has the right 0:16:31.569,0:16:33.569 not to read work-related emails 0:16:33.976,0:16:35.516 after the working hours 0:16:38.689,0:16:39.999 Self-management 0:16:40.418,0:16:42.548 is the last cornerstone 0:16:42.548,0:16:44.248 of changing your digital behavior 0:16:44.917,0:16:46.267 and the most tricky part 0:16:46.878,0:16:48.408 because it does not 0:16:48.652,0:16:50.162 how it doesn't work 0:16:50.307,0:16:51.787 if you prohibit yourself 0:16:51.929,0:16:53.309 from going online 0:16:53.388,0:16:55.418 because your brain still needs 0:16:55.434,0:16:56.684 an excitement of dopamine 0:16:57.289,0:16:59.849 so instead you need to be thinking about 0:17:00.374,0:17:02.804 where will you take this dopamine from? 0:17:03.289,0:17:04.179 what will you do 0:17:04.179,0:17:05.489 with all this free time 0:17:05.489,0:17:07.869 that all of a sudden you will have available 0:17:08.719,0:17:11.289 and this is where i want to share with you 0:17:11.420,0:17:13.370 my last key learning 0:17:14.566,0:17:16.696 and why i think I failed for so long 0:17:17.120,0:17:18.420 to give on my smartphone 0:17:19.060,0:17:21.337 I just did not want to deal 0:17:21.337,0:17:23.277 with my own problems 0:17:25.617,0:17:27.077 when you don't have 0:17:27.301,0:17:29.044 anything that distracts you 0:17:29.044,0:17:29.984 then you will have 0:17:29.984,0:17:31.864 to start dealing with stuff 0:17:31.934,0:17:33.974 you have been running away from 0:17:36.143,0:17:38.823 We often go online not because we need to 0:17:38.823,0:17:39.983 but because, we have 0:17:39.983,0:17:42.192 some uncontrollable trigger to do that 0:17:42.634,0:17:44.774 maybe we want to feel Important 0:17:45.123,0:17:46.903 or maybe we are depressed. 0:17:47.533,0:17:49.813 In fact, a study by Missouri University 0:17:49.813,0:17:51.123 of Science and Technology 0:17:51.123,0:17:52.133 says exactly that 0:17:52.975,0:17:53.795 that people 0:17:53.795,0:17:55.525 who spent a lot of time online 0:17:55.971,0:17:57.401 tend to be depressed 0:17:58.757,0:17:59.977 so the next time 0:18:00.263,0:18:01.503 you feel an urge 0:18:01.814,0:18:03.554 to check your device 0:18:03.622,0:18:04.562 ask yourself 0:18:04.562,0:18:08.482 What is really triggering me to do that? 0:18:08.774,0:18:10.844 Is there is something I'm trying to avoid 0:18:10.874,0:18:12.764 feeling or thinking about? 0:18:15.688,0:18:17.158 Once you get alive 0:18:17.910,0:18:19.830 and a natural source of dopamine 0:18:21.403,0:18:22.403 You wouldn´t need anything 0:18:22.483,0:18:25.103 to distract yourselves 0:18:25.373,0:18:27.083 from yourselves. 0:18:28.480,0:18:29.280 Thank you. 0:18:29.360,0:18:32.580 (applauses).