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(Applauses) Thank you.

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This sculpture by Sophie Ryder

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in the UK seat of Salisbury.

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Had to be moved

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because people

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visit texting on their mobile phones

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kept bumping their heads on it. (laughts)

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Does it happen to you to text , phone,

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check your facebook timeline

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or maybe catch a pokémon

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while you're walking

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and Who does that?

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(laughts)

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How many of this time

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do you actually have to go on line?

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Well, we check our devices

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about 221 times per day

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according to Tecmark

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or about every 4.4 minutes

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of the time we don't sleep

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what is going on?

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Well, we live in the economy

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that is based on destruction.

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The more internet pages you browse for

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the more advertising

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An Internet company can show you

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And so the more money they make.

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The success metrics are based around

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how much time you spent using their app

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or you are in their website.

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Not on how productive

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or focus you are.

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Two years ago

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around the same time of the year

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I decided to give up my smartphone.

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I replace it with a very basic,

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no internet phone

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At the time,

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I was working in a senior position

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in digital marketing industry

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Which means that

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I was connected pretty much 24/7.

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I slept with my phone

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and I kept checking it all the time

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And even I felt it vibrate in my pockets

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when, I didn't have any pockets.

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Given up my smartphone

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was one of the best decisions

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that I have ever made.

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And today

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I want to share with you

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My key learnings

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from the journey of taking back control

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over my time and my life.

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But, before we do that.

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I want to give you a little challenge

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Even, that We check our device

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about every 4.4 minutes

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this means that you will feel an urge

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to check your device

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for three or four times during my talk.

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So, I want to challenge you to resist

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this urge and count how many times

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You will succeed in doing that.

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So, Lesson no.1

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You are more addicted to your device

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than you think.

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But, You're also much more resourceful.

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Now, why can't we go for 4 minutes

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without our devices?

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An U.S. psychologist David Greenfield says

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“As internet is like a slot machine

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you never know

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what you're gonna find inside

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and this variability of the reward

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releases dopamine.

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The new hormone of pleasure

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and anticipation of the reward”

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The problem with dopamine

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is that excessive stimulation

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of your brain

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that is caused by dopamine

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creates addiction

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This is exactly how drugs work.

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The first meal you feel excited

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but, then

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You have to go back

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and take new dose

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to feed it to have the same feeling.

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So, devices

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use the same principles.

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You never know

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what you're going to expect

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in your mailbox on social media, right?

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One day you get a like

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and then the next day 50 likes.

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Bam!

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Dopamine releases

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You feel great!

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But, then

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the excitement fates pretty quickly

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and you need to go back

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to your device

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to feel good again

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Technologies purposefully designed

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the way to make

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you use it over and over again.

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We also feel dependent on our gadgets,

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because we have all source

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too many important functions to them.

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Has it happened to you

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to go to google maps

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or any other kind of phoneline maps

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and look up your way

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even though you kind of knew

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how to get there?

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This is exactly what I mean

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We easily get into the habit

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of not trusting ourselves.

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Well, You know what

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I discovered it's not actually

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very easy to get lost in London.

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There are maps all around

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and all I needed to do

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was to look up my way once

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before leaving the house

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and then

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I could always ask people in the streets

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I realize that

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I have outsourced to technology

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too many things that were important to me

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that made me human

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like my sense of orientation and direction.

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My memories of spaces and certain events

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and it felt great to get them back.

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All I wanted

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when I was given up my smartphone

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was to have a little bit more

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clarity in my brain

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and not to feel so overwhelmed

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and what I unexpectedly gain

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was the feeling that

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I will find my way

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No matter what

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both physically and metaphorically.

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And of course

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a great chat up line

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to make new connections.

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Sorry, I don't have a smartphone

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Could you please help?

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Lesson number two

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If you want to change your digital habits

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Do not rely on your willpower.

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Instead create structures around you

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to support you in that.

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Our brain is very lazy.

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So, When we repeat a certain action

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over and over again.

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It's that's organizing

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our brain cells urinates

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into particular chains

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so that it is easier

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to pass the information

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through this chains.

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This makes your behavior automatic

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and unconscious

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and this is exactly what notifications do

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the prompt you to come back

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to your device over

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and over and over again.

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Up until your behavior

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becomes automatic and unconscious.

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According to Kahuna report

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87% of android users

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and 48% of iOS users

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opt-in for receiving

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app notifications on their devices

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or in other words all these people

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allow their devices

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to decide how they will behave.

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Once these chains are formed

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it takes quite a long time

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and effort to undo them.

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And relying on the willpower

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doesn't help.

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I certainly learned it twice.

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For the first time,

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When it took me five months

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from the decision of

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giving up my smartphone

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to actually doing it.

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And for the second time,

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When after about a year of not owning

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any smartphone

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I got one back.

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Which I thought,

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I would only use a spirit device

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in case my laptop breakdown

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and I need to talk to clients over Scott

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and in no time,

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I found myself using it all the time.

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The URL path was still there.

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Now, It felt incredible embarrassing,

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because at the time

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I was already conducting

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digital detox trainings.

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(laughts)

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So, I obviously was not walking my talk

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but, It also gave me great insides

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into the real challenges

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that people who do not want

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to give up their devices, altogether face.

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So, I developed 4 principles

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that help me take control over my time

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and my life.

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And I want to share

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this principles with you

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These are :

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Time management

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Space management

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Relationship management

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and Self-management.

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These principles help

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restablished boundaries

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that technology removed between our work

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and private life.

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Or between our public and private lives

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So, let's talk about them

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Time management,

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We need to give up on the idea

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that we have to be connected

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or accessible 24/7.

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Now of course developers

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Will try to convince you

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that everything is very important

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The truth is

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very few things are.

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Remember what we said before

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It is your attention

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that is a real car city in

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the information age.

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It is a little bit like with food,

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You can have all the food you may want

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to have in your fridge

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but this does not mean

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that you need to eat all, all the time.

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So, my top tip is to disable

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all notifications

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on your devices.

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Use delate email function

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to avoid being distracted by emails

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and use blocking apps to make sure

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that you're accessing certain websites

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only at a certain time

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and not being distracted by them

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on other times.

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This way you are in charge

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of where you're getting information

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as opposed to being dictated by technology

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and to give an example,

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Eric Schmidt,

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Who is Executive Chairman of Alphabet

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the googles company

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switches off both of his smartphone's

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on most evenings during dinner time.

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And believe me, He's much busier guy

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that most of us.

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Also, do not multitask online

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so did not switch between different tabs

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or between different devices.

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A Stanford experiment proves that

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the more we multitask

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the worse with the coveted.

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We unlearn our brain to do that

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but, you will still

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likely get distracted it.

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But, you can blend for it

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so incorporate

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five minutes of destruction time

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every now and then

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in your work routine.

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But, only after you're done

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with a chunk of work and as a reward only.

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Again this way

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you are taking back control over your time.

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Space management,

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is all about where

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you want to have connected combination

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and where you want to have silence.

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Have you ever thought

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Why the most expensive areas in the city

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are usually the quietest once.

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Why is it that in airport,

294
00:11:55,497 --> 00:11:56,361
business launchers,

295
00:11:57,428 --> 00:12:00,193
there is hardly any sound or music

296
00:12:00,223 --> 00:12:01,009
or advertising?

297
00:12:03,221 --> 00:12:06,018
Why silence valued so high?

298
00:12:07,494 --> 00:12:09,956
Well, this is because it's only in silence

299
00:12:09,956 --> 00:12:10,956
that our brain gets

300
00:12:10,956 --> 00:12:13,536
an opportunity to process information

301
00:12:13,536 --> 00:12:16,749
that we have been feeding into it.

302
00:12:19,155 --> 00:12:22,027
We cannot take good conscious decisions

303
00:12:23,661 --> 00:12:25,512
or be creative if we are overwhelmed.

304
00:12:27,138 --> 00:12:29,004
And we are only always overwhelmed

305
00:12:30,217 --> 00:12:31,127
when we go online,

306
00:12:31,721 --> 00:12:32,631
because our brain

307
00:12:32,631 --> 00:12:33,851
is not good at multitasking.

308
00:12:36,690 --> 00:12:40,240
So, do not bring the devices

309
00:12:40,496 --> 00:12:42,546
into the areas where you process

310
00:12:42,699 --> 00:12:44,859
information where you have rest

311
00:12:45,315 --> 00:12:46,776
this includes your bedroom,

312
00:12:47,264 --> 00:12:48,243
your bathroom,

313
00:12:49,017 --> 00:12:50,093
and your dining table.

314
00:12:51,542 --> 00:12:53,276
Also, If you keep your phone

315
00:12:53,276 --> 00:12:54,246
next to your bed

316
00:12:54,585 --> 00:12:56,805
this puts your brain

317
00:12:56,805 --> 00:12:58,385
into the state of alarm.

318
00:12:58,580 --> 00:13:01,760
As a research by Harvard Medical School

319
00:13:02,655 --> 00:13:04,795
and of course you will feel tempted

320
00:13:04,795 --> 00:13:05,795
to check out the first

321
00:13:05,795 --> 00:13:07,255
thing in the morning.

322
00:13:07,255 --> 00:13:09,265
Now, It's like keeping a chocolate brownie

323
00:13:09,265 --> 00:13:10,298
next to your bed,

324
00:13:10,298 --> 00:13:11,668
of course you will eat it.

325
00:13:12,380 --> 00:13:14,490
So, get an alarm clock

326
00:13:17,996 --> 00:13:20,896
your device is just a tool

327
00:13:24,589 --> 00:13:25,849
It is not part of you

328
00:13:26,588 --> 00:13:27,628
You can´t carry around

329
00:13:27,628 --> 00:13:29,158
your soror your hammer

330
00:13:29,158 --> 00:13:30,388
you don't take them

331
00:13:30,388 --> 00:13:31,938
to the bedroom, hopefully!

332
00:13:33,643 --> 00:13:34,679
It's any to your devices

333
00:13:34,679 --> 00:13:37,449
need their own places.

334
00:13:37,679 --> 00:13:38,679
For example, I try not to carry

335
00:13:38,679 --> 00:13:40,483
around my devices

336
00:13:40,603 --> 00:13:42,943
and also remove them out of sight,

337
00:13:43,160 --> 00:13:44,630
When I'm not using them.

338
00:13:44,791 --> 00:13:47,421
This way I feel less tempted to check them

339
00:13:51,526 --> 00:13:53,026
Relationship management,

340
00:13:53,868 --> 00:13:55,528
When I was still working

341
00:13:55,752 --> 00:13:57,082
for an advertising agency,

342
00:13:57,559 --> 00:13:58,757
We had a client,

343
00:13:58,757 --> 00:13:59,757
Who kept sending us

344
00:13:59,757 --> 00:14:02,757
hundreds and hundreds emails daily

345
00:14:02,757 --> 00:14:03,897
to make sure that we´re on

346
00:14:03,897 --> 00:14:06,383
the trip with delivering the project.

347
00:14:06,383 --> 00:14:08,448
In fact, It were his emails

348
00:14:08,448 --> 00:14:11,448
that captains away from doing the work,

349
00:14:11,448 --> 00:14:12,448
because all we return was

350
00:14:12,448 --> 00:14:15,353
just reading and answering back.

351
00:14:15,353 --> 00:14:16,937
So, We have built a dashboard

352
00:14:18,572 --> 00:14:19,519
that allowed us

353
00:14:19,519 --> 00:14:23,153
to show to the client the progress

354
00:14:23,153 --> 00:14:24,553
we're making in real time

355
00:14:24,553 --> 00:14:26,333
without any involvement.

356
00:14:26,475 --> 00:14:28,275
It took us about an hour to do so

357
00:14:29,043 --> 00:14:30,383
and in a week's time

358
00:14:30,383 --> 00:14:32,793
the email rate dropped so considerably

359
00:14:33,021 --> 00:14:34,021
that we were finally

360
00:14:34,021 --> 00:14:37,020
able to get the work done.

361
00:14:37,020 --> 00:14:39,490
We still don't have a digital advocate

362
00:14:39,879 --> 00:14:42,109
as to how people can best contact you.

363
00:14:42,872 --> 00:14:43,872
So, you can get

364
00:14:43,872 --> 00:14:44,925
an equally important message.

365
00:14:44,925 --> 00:14:49,525
Why what's up, skype, email you name it

366
00:14:50,944 --> 00:14:51,944
the moral is you need to have

367
00:14:51,944 --> 00:14:54,944
really manage people's expectations

368
00:14:54,944 --> 00:14:56,844
as to how they can't contact you

369
00:14:57,335 --> 00:14:59,321
For example, before I meet somebody

370
00:14:59,461 --> 00:15:01,545
I asked them to send me a text message

371
00:15:01,545 --> 00:15:02,835
If anything changes

372
00:15:02,865 --> 00:15:04,955
Because, I don't have internet on my phone

373
00:15:05,117 --> 00:15:06,677
and it works really well

374
00:15:08,048 --> 00:15:09,688
what do you do however

375
00:15:10,464 --> 00:15:11,859
If you work for a company

376
00:15:11,859 --> 00:15:13,869
that expects you to be connected

377
00:15:13,869 --> 00:15:16,039
and on top of everything for 24/7

378
00:15:18,173 --> 00:15:19,663
Well, first things first,

379
00:15:20,359 --> 00:15:22,149
stop contributing to this mess

380
00:15:22,149 --> 00:15:23,349
by seeing seen everyone.

381
00:15:24,889 --> 00:15:26,619
If you want to receive fewer emails

382
00:15:26,619 --> 00:15:28,309
sent fewer emails

383
00:15:29,122 --> 00:15:31,722
Second, you might want to mention

384
00:15:31,722 --> 00:15:34,332
If you started to your colleagues and bosses

385
00:15:34,658 --> 00:15:35,628
For example, a study

386
00:15:35,638 --> 00:15:37,283
by Harvard Business School

387
00:15:37,523 --> 00:15:38,523
that said that

388
00:15:38,523 --> 00:15:40,727
consultants knowledge workers

389
00:15:40,727 --> 00:15:43,497
who had predictable time off

390
00:15:43,766 --> 00:15:46,306
for all the week perform much better

391
00:15:46,435 --> 00:15:48,385
and were much more productive

392
00:15:48,385 --> 00:15:49,535
than those who didn't

393
00:15:50,300 --> 00:15:51,640
or you can quote

394
00:15:51,640 --> 00:15:53,490
an example of a few companies

395
00:15:53,494 --> 00:15:55,134
for example, one of...

396
00:15:55,134 --> 00:15:57,370
the uk's leading multinationals

397
00:15:57,370 --> 00:15:58,960
recently introduced

398
00:15:58,960 --> 00:16:00,420
a two hour

399
00:16:00,453 --> 00:16:01,783
per week email ban

400
00:16:02,024 --> 00:16:03,534
for all senior management

401
00:16:03,538 --> 00:16:05,098
in the interest of productivity

402
00:16:05,477 --> 00:16:08,147
or a current German common affect your

403
00:16:08,147 --> 00:16:11,027
does not allow sending or receiving emails

404
00:16:11,193 --> 00:16:12,573
30 minutes after the employees

405
00:16:12,573 --> 00:16:14,524
sheet has ended.

406
00:16:15,084 --> 00:16:16,824
If this doesn't help,

407
00:16:16,848 --> 00:16:18,018
then you can try to move

408
00:16:18,018 --> 00:16:19,743
into a different country

409
00:16:20,103 --> 00:16:21,788
like France and Brazil

410
00:16:21,788 --> 00:16:23,168
where they have now

411
00:16:23,238 --> 00:16:25,208
the so-called rights to disconnect laws

412
00:16:25,979 --> 00:16:28,239
where that among other things

413
00:16:29,120 --> 00:16:31,500
regulate whether the person has the right

414
00:16:31,569 --> 00:16:33,569
not to read work-related emails

415
00:16:33,976 --> 00:16:35,516
after the working hours

416
00:16:38,689 --> 00:16:39,999
Self-management

417
00:16:40,418 --> 00:16:42,548
is the last cornerstone

418
00:16:42,548 --> 00:16:44,248
of changing your digital behavior

419
00:16:44,917 --> 00:16:46,267
and the most tricky part

420
00:16:46,878 --> 00:16:48,408
because it does not

421
00:16:48,652 --> 00:16:50,162
how it doesn't work

422
00:16:50,307 --> 00:16:51,787
if you prohibit yourself

423
00:16:51,929 --> 00:16:53,309
from going online

424
00:16:53,388 --> 00:16:55,418
because your brain still needs

425
00:16:55,434 --> 00:16:56,684
an excitement of dopamine

426
00:16:57,289 --> 00:16:59,849
so instead you need to be thinking about

427
00:17:00,374 --> 00:17:02,804
where will you take this dopamine from?

428
00:17:03,289 --> 00:17:04,179
what will you do

429
00:17:04,179 --> 00:17:05,489
with all this free time

430
00:17:05,489 --> 00:17:07,869
that all of a sudden you will have available

431
00:17:08,719 --> 00:17:11,289
and this is where i want to share with you

432
00:17:11,420 --> 00:17:13,370
my last key learning

433
00:17:14,566 --> 00:17:16,696
and why i think I failed for so long

434
00:17:17,120 --> 00:17:18,420
to give on my smartphone

435
00:17:19,060 --> 00:17:21,337
I just did not want to deal

436
00:17:21,337 --> 00:17:23,277
with my own problems

437
00:17:25,617 --> 00:17:27,077
when you don't have

438
00:17:27,301 --> 00:17:29,044
anything that distracts you

439
00:17:29,044 --> 00:17:29,984
then you will have

440
00:17:29,984 --> 00:17:31,864
to start dealing with stuff

441
00:17:31,934 --> 00:17:33,974
you have been running away from

442
00:17:36,143 --> 00:17:38,823
We often go online not because we need to

443
00:17:38,823 --> 00:17:39,983
but because, we have

444
00:17:39,983 --> 00:17:42,192
some uncontrollable trigger to do that

445
00:17:42,634 --> 00:17:44,774
maybe we want to feel Important

446
00:17:45,123 --> 00:17:46,903
or maybe we are depressed.

447
00:17:47,533 --> 00:17:49,813
In fact, a study by Missouri University

448
00:17:49,813 --> 00:17:51,123
of Science and Technology

449
00:17:51,123 --> 00:17:52,133
says exactly that

450
00:17:52,975 --> 00:17:53,795
that people

451
00:17:53,795 --> 00:17:55,525
who spent a lot of time online

452
00:17:55,971 --> 00:17:57,401
tend to be depressed

453
00:17:58,757 --> 00:17:59,977
so the next time

454
00:18:00,263 --> 00:18:01,503
you feel an urge

455
00:18:01,814 --> 00:18:03,554
to check your device

456
00:18:03,622 --> 00:18:04,562
ask yourself

457
00:18:04,562 --> 00:18:08,482
What is really triggering me to do that?

458
00:18:08,774 --> 00:18:10,844
Is there is something I'm trying to avoid

459
00:18:10,874 --> 00:18:12,764
feeling or thinking about?

460
00:18:15,688 --> 00:18:17,158
Once you get alive

461
00:18:17,910 --> 00:18:19,830
and a natural source of dopamine

462
00:18:21,403 --> 00:18:22,403
You wouldn´t need anything

463
00:18:22,483 --> 00:18:25,103
to distract yourselves

464
00:18:25,373 --> 00:18:27,083
from yourselves.

465
00:18:28,480 --> 00:18:29,280
Thank you.

466
00:18:29,360 --> 00:18:32,580
(applauses).