[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:03.32,0:00:05.74,Default,,0000,0000,0000,,(Applauses) Thank you.
Dialogue: 0,0:00:06.39,0:00:09.26,Default,,0000,0000,0000,,This sculpture by Sophie Ryder
Dialogue: 0,0:00:09.61,0:00:11.35,Default,,0000,0000,0000,,in the UK seat of Salisbury.
Dialogue: 0,0:00:11.67,0:00:13.30,Default,,0000,0000,0000,,Had to be moved
Dialogue: 0,0:00:13.30,0:00:14.57,Default,,0000,0000,0000,,because people
Dialogue: 0,0:00:14.85,0:00:17.10,Default,,0000,0000,0000,,visit texting on their mobile phones
Dialogue: 0,0:00:17.10,0:00:19.64,Default,,0000,0000,0000,,kept bumping their heads on it. (laughts)
Dialogue: 0,0:00:20.90,0:00:24.23,Default,,0000,0000,0000,,Does it happen to you to text , phone,
Dialogue: 0,0:00:24.51,0:00:25.93,Default,,0000,0000,0000,,check your facebook timeline
Dialogue: 0,0:00:25.93,0:00:27.31,Default,,0000,0000,0000,,or maybe catch a pokémon
Dialogue: 0,0:00:27.31,0:00:28.46,Default,,0000,0000,0000,,while you're walking
Dialogue: 0,0:00:29.94,0:00:30.95,Default,,0000,0000,0000,,and Who does that?
Dialogue: 0,0:00:31.08,0:00:33.84,Default,,0000,0000,0000,,(laughts)
Dialogue: 0,0:00:34.34,0:00:35.22,Default,,0000,0000,0000,,How many of this time
Dialogue: 0,0:00:35.22,0:00:36.86,Default,,0000,0000,0000,,do you actually have to go on line?
Dialogue: 0,0:00:37.63,0:00:39.96,Default,,0000,0000,0000,,Well, we check our devices
Dialogue: 0,0:00:40.29,0:00:42.96,Default,,0000,0000,0000,,about 221 times per day
Dialogue: 0,0:00:42.96,0:00:44.26,Default,,0000,0000,0000,,according to Tecmark
Dialogue: 0,0:00:44.71,0:00:47.74,Default,,0000,0000,0000,,or about every 4.4 minutes
Dialogue: 0,0:00:47.74,0:00:49.50,Default,,0000,0000,0000,,of the time we don't sleep
Dialogue: 0,0:00:49.71,0:00:51.36,Default,,0000,0000,0000,,what is going on?
Dialogue: 0,0:00:52.23,0:00:53.88,Default,,0000,0000,0000,,Well, we live in the economy
Dialogue: 0,0:00:53.94,0:00:56.01,Default,,0000,0000,0000,,that is based on destruction.
Dialogue: 0,0:00:56.01,0:00:58.06,Default,,0000,0000,0000,,The more internet pages you browse for
Dialogue: 0,0:00:58.37,0:01:00.23,Default,,0000,0000,0000,,the more advertising
Dialogue: 0,0:01:00.23,0:01:02.17,Default,,0000,0000,0000,,An Internet company can show you
Dialogue: 0,0:01:02.46,0:01:04.46,Default,,0000,0000,0000,,And so the more money they make.
Dialogue: 0,0:01:06.46,0:01:09.80,Default,,0000,0000,0000,,The success metrics are based around
Dialogue: 0,0:01:09.90,0:01:12.18,Default,,0000,0000,0000,,how much time you spent using their app
Dialogue: 0,0:01:13.19,0:01:15.00,Default,,0000,0000,0000,,or you are in their website.
Dialogue: 0,0:01:15.00,0:01:17.40,Default,,0000,0000,0000,,Not on how productive
Dialogue: 0,0:01:17.40,0:01:19.26,Default,,0000,0000,0000,,or focus you are.
Dialogue: 0,0:01:21.75,0:01:23.16,Default,,0000,0000,0000,,Two years ago
Dialogue: 0,0:01:24.11,0:01:26.19,Default,,0000,0000,0000,,around the same time of the year
Dialogue: 0,0:01:26.35,0:01:28.86,Default,,0000,0000,0000,,I decided to give up my smartphone.
Dialogue: 0,0:01:29.85,0:01:32.05,Default,,0000,0000,0000,,I replace it with a very basic,
Dialogue: 0,0:01:32.10,0:01:33.21,Default,,0000,0000,0000,,no internet phone
Dialogue: 0,0:01:34.76,0:01:36.06,Default,,0000,0000,0000,,At the time,
Dialogue: 0,0:01:36.34,0:01:37.87,Default,,0000,0000,0000,,I was working in a senior position
Dialogue: 0,0:01:37.87,0:01:39.45,Default,,0000,0000,0000,,in digital marketing industry
Dialogue: 0,0:01:40.28,0:01:41.22,Default,,0000,0000,0000,,Which means that
Dialogue: 0,0:01:41.22,0:01:43.43,Default,,0000,0000,0000,,I was connected pretty much 24/7.
Dialogue: 0,0:01:44.57,0:01:46.59,Default,,0000,0000,0000,,I slept with my phone
Dialogue: 0,0:01:47.38,0:01:49.59,Default,,0000,0000,0000,,and I kept checking it all the time
Dialogue: 0,0:01:49.59,0:01:51.97,Default,,0000,0000,0000,,And even I felt it vibrate in my pockets
Dialogue: 0,0:01:51.97,0:01:53.62,Default,,0000,0000,0000,,when, I didn't have any pockets.
Dialogue: 0,0:01:56.28,0:01:58.08,Default,,0000,0000,0000,,Given up my smartphone
Dialogue: 0,0:01:58.61,0:02:00.70,Default,,0000,0000,0000,,was one of the best decisions
Dialogue: 0,0:02:00.90,0:02:02.73,Default,,0000,0000,0000,,that I have ever made.
Dialogue: 0,0:02:03.66,0:02:04.80,Default,,0000,0000,0000,,And today
Dialogue: 0,0:02:04.82,0:02:05.99,Default,,0000,0000,0000,,I want to share with you
Dialogue: 0,0:02:05.99,0:02:07.44,Default,,0000,0000,0000,,My key learnings
Dialogue: 0,0:02:07.76,0:02:11.61,Default,,0000,0000,0000,,from the journey of taking back control
Dialogue: 0,0:02:11.76,0:02:15.21,Default,,0000,0000,0000,,over my time and my life.
Dialogue: 0,0:02:18.72,0:02:20.66,Default,,0000,0000,0000,,But, before we do that.
Dialogue: 0,0:02:20.72,0:02:22.53,Default,,0000,0000,0000,,I want to give you a little challenge
Dialogue: 0,0:02:24.23,0:02:26.66,Default,,0000,0000,0000,,Even, that We check our device
Dialogue: 0,0:02:26.66,0:02:28.49,Default,,0000,0000,0000,,about every 4.4 minutes
Dialogue: 0,0:02:28.49,0:02:30.35,Default,,0000,0000,0000,,this means that you will feel an urge
Dialogue: 0,0:02:30.35,0:02:31.67,Default,,0000,0000,0000,,to check your device
Dialogue: 0,0:02:31.67,0:02:34.64,Default,,0000,0000,0000,,for three or four times during my talk.
Dialogue: 0,0:02:34.66,0:02:38.54,Default,,0000,0000,0000,,So, I want to challenge you to resist
Dialogue: 0,0:02:39.26,0:02:41.92,Default,,0000,0000,0000,,this urge and count how many times
Dialogue: 0,0:02:42.08,0:02:45.22,Default,,0000,0000,0000,,You will succeed in doing that.
Dialogue: 0,0:02:48.73,0:02:51.59,Default,,0000,0000,0000,,So, Lesson no.1
Dialogue: 0,0:02:52.70,0:02:55.35,Default,,0000,0000,0000,,You are more addicted to your device
Dialogue: 0,0:02:55.44,0:02:56.81,Default,,0000,0000,0000,,than you think.
Dialogue: 0,0:02:57.58,0:03:00.24,Default,,0000,0000,0000,,But, You're also much more resourceful.
Dialogue: 0,0:03:01.68,0:03:03.96,Default,,0000,0000,0000,,Now, why can't we go for 4 minutes
Dialogue: 0,0:03:04.98,0:03:06.07,Default,,0000,0000,0000,,without our devices?
Dialogue: 0,0:03:07.21,0:03:09.32,Default,,0000,0000,0000,,An U.S. psychologist David Greenfield says
Dialogue: 0,0:03:09.70,0:03:12.27,Default,,0000,0000,0000,,“As internet is like a slot machine
Dialogue: 0,0:03:12.84,0:03:14.02,Default,,0000,0000,0000,,you never know
Dialogue: 0,0:03:14.02,0:03:15.63,Default,,0000,0000,0000,,what you're gonna find inside
Dialogue: 0,0:03:16.62,0:03:18.43,Default,,0000,0000,0000,,and this variability of the reward
Dialogue: 0,0:03:19.03,0:03:20.18,Default,,0000,0000,0000,,releases dopamine.
Dialogue: 0,0:03:20.26,0:03:22.31,Default,,0000,0000,0000,,The new hormone of pleasure
Dialogue: 0,0:03:22.63,0:03:24.83,Default,,0000,0000,0000,,and anticipation of the reward”
Dialogue: 0,0:03:25.27,0:03:26.01,Default,,0000,0000,0000,,The problem with dopamine
Dialogue: 0,0:03:26.01,0:03:28.43,Default,,0000,0000,0000,,is that excessive stimulation
Dialogue: 0,0:03:28.95,0:03:30.44,Default,,0000,0000,0000,,of your brain
Dialogue: 0,0:03:30.77,0:03:32.15,Default,,0000,0000,0000,,that is caused by dopamine
Dialogue: 0,0:03:32.17,0:03:33.57,Default,,0000,0000,0000,,creates addiction
Dialogue: 0,0:03:33.79,0:03:35.52,Default,,0000,0000,0000,,This is exactly how drugs work.
Dialogue: 0,0:03:37.92,0:03:39.62,Default,,0000,0000,0000,,The first meal you feel excited
Dialogue: 0,0:03:39.70,0:03:40.35,Default,,0000,0000,0000,,but, then
Dialogue: 0,0:03:40.38,0:03:42.14,Default,,0000,0000,0000,,You have to go back
Dialogue: 0,0:03:42.23,0:03:43.28,Default,,0000,0000,0000,,and take new dose
Dialogue: 0,0:03:43.93,0:03:46.25,Default,,0000,0000,0000,,to feed it to have the same feeling.
Dialogue: 0,0:03:46.50,0:03:48.35,Default,,0000,0000,0000,,So, devices
Dialogue: 0,0:03:49.98,0:03:51.47,Default,,0000,0000,0000,,use the same principles.
Dialogue: 0,0:03:51.47,0:03:52.60,Default,,0000,0000,0000,,You never know
Dialogue: 0,0:03:52.60,0:03:53.54,Default,,0000,0000,0000,,what you're going to expect
Dialogue: 0,0:03:53.62,0:03:55.81,Default,,0000,0000,0000,,in your mailbox on social media, right?
Dialogue: 0,0:03:56.49,0:03:57.76,Default,,0000,0000,0000,,One day you get a like
Dialogue: 0,0:03:57.86,0:03:59.46,Default,,0000,0000,0000,,and then the next day 50 likes.
Dialogue: 0,0:04:00.05,0:04:00.41,Default,,0000,0000,0000,,Bam!
Dialogue: 0,0:04:00.41,0:04:01.61,Default,,0000,0000,0000,,Dopamine releases
Dialogue: 0,0:04:01.82,0:04:02.85,Default,,0000,0000,0000,,You feel great!
Dialogue: 0,0:04:02.90,0:04:04.00,Default,,0000,0000,0000,,But, then
Dialogue: 0,0:04:04.00,0:04:06.10,Default,,0000,0000,0000,,the excitement fates pretty quickly
Dialogue: 0,0:04:07.89,0:04:09.02,Default,,0000,0000,0000,,and you need to go back
Dialogue: 0,0:04:09.02,0:04:10.19,Default,,0000,0000,0000,,to your device
Dialogue: 0,0:04:10.25,0:04:11.49,Default,,0000,0000,0000,,to feel good again
Dialogue: 0,0:04:12.69,0:04:15.10,Default,,0000,0000,0000,,Technologies purposefully designed
Dialogue: 0,0:04:15.12,0:04:16.88,Default,,0000,0000,0000,,the way to make
Dialogue: 0,0:04:16.88,0:04:18.62,Default,,0000,0000,0000,,you use it over and over again.
Dialogue: 0,0:04:21.44,0:04:24.09,Default,,0000,0000,0000,,We also feel dependent on our gadgets,
Dialogue: 0,0:04:24.31,0:04:26.24,Default,,0000,0000,0000,,because we have all source
Dialogue: 0,0:04:26.25,0:04:28.35,Default,,0000,0000,0000,,too many important functions to them.
Dialogue: 0,0:04:29.01,0:04:30.39,Default,,0000,0000,0000,,Has it happened to you
Dialogue: 0,0:04:30.74,0:04:33.27,Default,,0000,0000,0000,,to go to google maps
Dialogue: 0,0:04:33.27,0:04:35.19,Default,,0000,0000,0000,,or any other kind of phoneline maps
Dialogue: 0,0:04:35.32,0:04:37.06,Default,,0000,0000,0000,,and look up your way
Dialogue: 0,0:04:37.07,0:04:38.43,Default,,0000,0000,0000,,even though you kind of knew
Dialogue: 0,0:04:38.43,0:04:39.84,Default,,0000,0000,0000,,how to get there?
Dialogue: 0,0:04:41.22,0:04:42.84,Default,,0000,0000,0000,,This is exactly what I mean
Dialogue: 0,0:04:42.87,0:04:45.06,Default,,0000,0000,0000,,We easily get into the habit
Dialogue: 0,0:04:45.06,0:04:47.35,Default,,0000,0000,0000,,of not trusting ourselves.
Dialogue: 0,0:04:48.62,0:04:50.03,Default,,0000,0000,0000,,Well, You know what
Dialogue: 0,0:04:50.75,0:04:52.30,Default,,0000,0000,0000,,I discovered it's not actually
Dialogue: 0,0:04:52.30,0:04:53.93,Default,,0000,0000,0000,,very easy to get lost in London.
Dialogue: 0,0:04:54.39,0:04:56.22,Default,,0000,0000,0000,,There are maps all around
Dialogue: 0,0:04:56.22,0:04:58.12,Default,,0000,0000,0000,,and all I needed to do
Dialogue: 0,0:04:58.12,0:05:00.13,Default,,0000,0000,0000,,was to look up my way once
Dialogue: 0,0:05:00.43,0:05:02.22,Default,,0000,0000,0000,,before leaving the house
Dialogue: 0,0:05:02.36,0:05:03.53,Default,,0000,0000,0000,,and then
Dialogue: 0,0:05:03.66,0:05:05.80,Default,,0000,0000,0000,,I could always ask people in the streets
Dialogue: 0,0:05:07.99,0:05:09.07,Default,,0000,0000,0000,,I realize that
Dialogue: 0,0:05:09.07,0:05:11.29,Default,,0000,0000,0000,,I have outsourced to technology
Dialogue: 0,0:05:11.69,0:05:14.34,Default,,0000,0000,0000,,too many things that were important to me
Dialogue: 0,0:05:14.42,0:05:15.79,Default,,0000,0000,0000,,that made me human
Dialogue: 0,0:05:16.27,0:05:19.25,Default,,0000,0000,0000,,like my sense of orientation and direction.
Dialogue: 0,0:05:20.40,0:05:23.53,Default,,0000,0000,0000,,My memories of spaces and certain events
Dialogue: 0,0:05:24.52,0:05:27.20,Default,,0000,0000,0000,,and it felt great to get them back.
Dialogue: 0,0:05:29.29,0:05:30.49,Default,,0000,0000,0000,,All I wanted
Dialogue: 0,0:05:31.36,0:05:33.37,Default,,0000,0000,0000,,when I was given up my smartphone
Dialogue: 0,0:05:33.41,0:05:35.10,Default,,0000,0000,0000,,was to have a little bit more
Dialogue: 0,0:05:35.10,0:05:36.25,Default,,0000,0000,0000,,clarity in my brain
Dialogue: 0,0:05:36.25,0:05:37.99,Default,,0000,0000,0000,,and not to feel so overwhelmed
Dialogue: 0,0:05:38.59,0:05:40.53,Default,,0000,0000,0000,,and what I unexpectedly gain
Dialogue: 0,0:05:41.90,0:05:43.39,Default,,0000,0000,0000,,was the feeling that
Dialogue: 0,0:05:43.39,0:05:44.48,Default,,0000,0000,0000,,I will find my way
Dialogue: 0,0:05:45.08,0:05:46.27,Default,,0000,0000,0000,,No matter what
Dialogue: 0,0:05:46.52,0:05:48.63,Default,,0000,0000,0000,,both physically and metaphorically.
Dialogue: 0,0:05:49.75,0:05:50.63,Default,,0000,0000,0000,,And of course
Dialogue: 0,0:05:50.100,0:05:52.26,Default,,0000,0000,0000,,a great chat up line
Dialogue: 0,0:05:52.28,0:05:53.48,Default,,0000,0000,0000,,to make new connections.
Dialogue: 0,0:05:53.71,0:05:55.31,Default,,0000,0000,0000,,Sorry, I don't have a smartphone
Dialogue: 0,0:05:55.36,0:05:56.36,Default,,0000,0000,0000,,Could you please help?
Dialogue: 0,0:05:58.73,0:06:00.26,Default,,0000,0000,0000,,Lesson number two
Dialogue: 0,0:06:01.25,0:06:04.53,Default,,0000,0000,0000,,If you want to change your digital habits
Dialogue: 0,0:06:05.24,0:06:07.38,Default,,0000,0000,0000,,Do not rely on your willpower.
Dialogue: 0,0:06:08.53,0:06:11.29,Default,,0000,0000,0000,,Instead create structures around you
Dialogue: 0,0:06:11.60,0:06:13.25,Default,,0000,0000,0000,,to support you in that.
Dialogue: 0,0:06:14.82,0:06:17.20,Default,,0000,0000,0000,,Our brain is very lazy.
Dialogue: 0,0:06:18.09,0:06:20.50,Default,,0000,0000,0000,,So, When we repeat a certain action
Dialogue: 0,0:06:20.50,0:06:22.11,Default,,0000,0000,0000,,over and over again.
Dialogue: 0,0:06:22.11,0:06:23.73,Default,,0000,0000,0000,,It's that's organizing
Dialogue: 0,0:06:23.73,0:06:25.50,Default,,0000,0000,0000,,our brain cells urinates
Dialogue: 0,0:06:25.62,0:06:27.36,Default,,0000,0000,0000,,into particular chains
Dialogue: 0,0:06:29.16,0:06:30.65,Default,,0000,0000,0000,,so that it is easier
Dialogue: 0,0:06:31.94,0:06:33.48,Default,,0000,0000,0000,,to pass the information
Dialogue: 0,0:06:33.48,0:06:34.90,Default,,0000,0000,0000,,through this chains.
Dialogue: 0,0:06:36.83,0:06:39.52,Default,,0000,0000,0000,,This makes your behavior automatic
Dialogue: 0,0:06:39.52,0:06:40.62,Default,,0000,0000,0000,,and unconscious
Dialogue: 0,0:06:41.84,0:06:45.10,Default,,0000,0000,0000,,and this is exactly what notifications do
Dialogue: 0,0:06:45.82,0:06:47.93,Default,,0000,0000,0000,,the prompt you to come back
Dialogue: 0,0:06:47.93,0:06:48.97,Default,,0000,0000,0000,,to your device over
Dialogue: 0,0:06:48.97,0:06:50.54,Default,,0000,0000,0000,,and over and over again.
Dialogue: 0,0:06:50.92,0:06:52.53,Default,,0000,0000,0000,,Up until your behavior
Dialogue: 0,0:06:52.97,0:06:54.96,Default,,0000,0000,0000,,becomes automatic and unconscious.
Dialogue: 0,0:06:56.50,0:06:58.31,Default,,0000,0000,0000,,According to Kahuna report
Dialogue: 0,0:06:59.17,0:07:01.97,Default,,0000,0000,0000,,87% of android users
Dialogue: 0,0:07:02.37,0:07:05.28,Default,,0000,0000,0000,,and 48% of iOS users
Dialogue: 0,0:07:05.80,0:07:08.25,Default,,0000,0000,0000,,opt-in for receiving
Dialogue: 0,0:07:08.35,0:07:11.05,Default,,0000,0000,0000,,app notifications on their devices
Dialogue: 0,0:07:11.16,0:07:14.07,Default,,0000,0000,0000,,or in other words all these people
Dialogue: 0,0:07:14.47,0:07:15.64,Default,,0000,0000,0000,,allow their devices
Dialogue: 0,0:07:15.84,0:07:18.52,Default,,0000,0000,0000,,to decide how they will behave.
Dialogue: 0,0:07:21.90,0:07:24.30,Default,,0000,0000,0000,,Once these chains are formed
Dialogue: 0,0:07:24.32,0:07:26.08,Default,,0000,0000,0000,,it takes quite a long time
Dialogue: 0,0:07:26.08,0:07:27.99,Default,,0000,0000,0000,,and effort to undo them.
Dialogue: 0,0:07:29.28,0:07:30.71,Default,,0000,0000,0000,,And relying on the willpower
Dialogue: 0,0:07:30.71,0:07:31.86,Default,,0000,0000,0000,,doesn't help.
Dialogue: 0,0:07:32.86,0:07:35.30,Default,,0000,0000,0000,,I certainly learned it twice.
Dialogue: 0,0:07:35.59,0:07:37.01,Default,,0000,0000,0000,,For the first time,
Dialogue: 0,0:07:37.29,0:07:39.57,Default,,0000,0000,0000,,When it took me five months
Dialogue: 0,0:07:39.57,0:07:40.95,Default,,0000,0000,0000,,from the decision of
Dialogue: 0,0:07:41.48,0:07:42.76,Default,,0000,0000,0000,,giving up my smartphone
Dialogue: 0,0:07:42.76,0:07:44.11,Default,,0000,0000,0000,,to actually doing it.
Dialogue: 0,0:07:45.73,0:07:47.36,Default,,0000,0000,0000,,And for the second time,
Dialogue: 0,0:07:47.96,0:07:50.54,Default,,0000,0000,0000,,When after about a year of not owning
Dialogue: 0,0:07:50.54,0:07:51.85,Default,,0000,0000,0000,,any smartphone
Dialogue: 0,0:07:52.23,0:07:53.73,Default,,0000,0000,0000,,I got one back.
Dialogue: 0,0:07:55.63,0:07:56.71,Default,,0000,0000,0000,,Which I thought,
Dialogue: 0,0:07:56.72,0:07:59.41,Default,,0000,0000,0000,,I would only use a spirit device
Dialogue: 0,0:07:59.46,0:08:01.52,Default,,0000,0000,0000,,in case my laptop breakdown
Dialogue: 0,0:08:01.57,0:08:03.76,Default,,0000,0000,0000,,and I need to talk to clients over Scott
Dialogue: 0,0:08:04.35,0:08:05.78,Default,,0000,0000,0000,,and in no time,
Dialogue: 0,0:08:06.35,0:08:08.65,Default,,0000,0000,0000,,I found myself using it all the time.
Dialogue: 0,0:08:08.65,0:08:11.12,Default,,0000,0000,0000,,The URL path was still there.
Dialogue: 0,0:08:12.52,0:08:16.30,Default,,0000,0000,0000,,Now, It felt incredible embarrassing,
Dialogue: 0,0:08:16.30,0:08:17.28,Default,,0000,0000,0000,,because at the time
Dialogue: 0,0:08:17.28,0:08:18.46,Default,,0000,0000,0000,,I was already conducting
Dialogue: 0,0:08:18.46,0:08:19.90,Default,,0000,0000,0000,,digital detox trainings.
Dialogue: 0,0:08:20.42,0:08:21.64,Default,,0000,0000,0000,,(laughts)
Dialogue: 0,0:08:21.67,0:08:24.44,Default,,0000,0000,0000,,So, I obviously was not walking my talk
Dialogue: 0,0:08:25.12,0:08:27.90,Default,,0000,0000,0000,,but, It also gave me great insides
Dialogue: 0,0:08:28.31,0:08:30.16,Default,,0000,0000,0000,,into the real challenges
Dialogue: 0,0:08:30.16,0:08:31.88,Default,,0000,0000,0000,,that people who do not want
Dialogue: 0,0:08:31.88,0:08:34.24,Default,,0000,0000,0000,,to give up their devices, altogether face.
Dialogue: 0,0:08:35.41,0:08:37.54,Default,,0000,0000,0000,,So, I developed 4 principles
Dialogue: 0,0:08:38.64,0:08:42.20,Default,,0000,0000,0000,,that help me take control over my time
Dialogue: 0,0:08:42.36,0:08:43.56,Default,,0000,0000,0000,,and my life.
Dialogue: 0,0:08:43.56,0:08:44.35,Default,,0000,0000,0000,,And I want to share
Dialogue: 0,0:08:44.35,0:08:45.48,Default,,0000,0000,0000,,this principles with you
Dialogue: 0,0:08:45.72,0:08:46.72,Default,,0000,0000,0000,,These are :
Dialogue: 0,0:08:46.97,0:08:48.35,Default,,0000,0000,0000,,Time management
Dialogue: 0,0:08:49.40,0:08:50.79,Default,,0000,0000,0000,,Space management
Dialogue: 0,0:08:51.78,0:08:53.07,Default,,0000,0000,0000,,Relationship management
Dialogue: 0,0:08:54.12,0:08:55.37,Default,,0000,0000,0000,,and Self-management.
Dialogue: 0,0:08:57.04,0:08:58.25,Default,,0000,0000,0000,,These principles help
Dialogue: 0,0:08:58.35,0:09:00.81,Default,,0000,0000,0000,,restablished boundaries
Dialogue: 0,0:09:01.25,0:09:04.29,Default,,0000,0000,0000,,that technology removed between our work
Dialogue: 0,0:09:04.30,0:09:05.80,Default,,0000,0000,0000,,and private life.
Dialogue: 0,0:09:05.86,0:09:09.20,Default,,0000,0000,0000,,Or between our public and private lives
Dialogue: 0,0:09:09.98,0:09:11.92,Default,,0000,0000,0000,,So, let's talk about them
Dialogue: 0,0:09:15.11,0:09:16.69,Default,,0000,0000,0000,,Time management,
Dialogue: 0,0:09:18.47,0:09:20.46,Default,,0000,0000,0000,,We need to give up on the idea
Dialogue: 0,0:09:20.46,0:09:22.18,Default,,0000,0000,0000,,that we have to be connected
Dialogue: 0,0:09:22.18,0:09:23.98,Default,,0000,0000,0000,,or accessible 24/7.
Dialogue: 0,0:09:24.47,0:09:25.75,Default,,0000,0000,0000,,Now of course developers
Dialogue: 0,0:09:25.75,0:09:27.22,Default,,0000,0000,0000,,Will try to convince you
Dialogue: 0,0:09:27.22,0:09:29.20,Default,,0000,0000,0000,,that everything is very important
Dialogue: 0,0:09:29.64,0:09:30.85,Default,,0000,0000,0000,,The truth is
Dialogue: 0,0:09:31.03,0:09:32.36,Default,,0000,0000,0000,,very few things are.
Dialogue: 0,0:09:33.31,0:09:34.94,Default,,0000,0000,0000,,Remember what we said before
Dialogue: 0,0:09:36.02,0:09:39.33,Default,,0000,0000,0000,,It is your attention
Dialogue: 0,0:09:40.31,0:09:42.31,Default,,0000,0000,0000,,that is a real car city in
Dialogue: 0,0:09:42.31,0:09:44.06,Default,,0000,0000,0000,,the information age.
Dialogue: 0,0:09:44.92,0:09:46.46,Default,,0000,0000,0000,,It is a little bit like with food,
Dialogue: 0,0:09:47.47,0:09:49.64,Default,,0000,0000,0000,,You can have all the food you may want
Dialogue: 0,0:09:49.64,0:09:50.78,Default,,0000,0000,0000,,to have in your fridge
Dialogue: 0,0:09:51.08,0:09:52.42,Default,,0000,0000,0000,,but this does not mean
Dialogue: 0,0:09:52.81,0:09:54.19,Default,,0000,0000,0000,,that you need to eat all, all the time.
Dialogue: 0,0:09:59.60,0:10:01.17,Default,,0000,0000,0000,,So, my top tip is to disable
Dialogue: 0,0:10:01.17,0:10:02.18,Default,,0000,0000,0000,,all notifications
Dialogue: 0,0:10:03.38,0:10:04.15,Default,,0000,0000,0000,,on your devices.
Dialogue: 0,0:10:04.75,0:10:06.05,Default,,0000,0000,0000,,Use delate email function
Dialogue: 0,0:10:07.17,0:10:09.26,Default,,0000,0000,0000,,to avoid being distracted by emails
Dialogue: 0,0:10:10.43,0:10:11.98,Default,,0000,0000,0000,,and use blocking apps to make sure
Dialogue: 0,0:10:11.98,0:10:15.09,Default,,0000,0000,0000,,that you're accessing certain websites
Dialogue: 0,0:10:15.09,0:10:16.33,Default,,0000,0000,0000,,only at a certain time
Dialogue: 0,0:10:16.33,0:10:18.36,Default,,0000,0000,0000,,and not being distracted by them
Dialogue: 0,0:10:19.33,0:10:20.20,Default,,0000,0000,0000,,on other times.
Dialogue: 0,0:10:20.57,0:10:23.23,Default,,0000,0000,0000,,This way you are in charge
Dialogue: 0,0:10:23.39,0:10:25.36,Default,,0000,0000,0000,,of where you're getting information
Dialogue: 0,0:10:25.61,0:10:27.57,Default,,0000,0000,0000,,as opposed to being dictated by technology
Dialogue: 0,0:10:29.21,0:10:30.74,Default,,0000,0000,0000,,and to give an example,
Dialogue: 0,0:10:31.56,0:10:32.59,Default,,0000,0000,0000,,Eric Schmidt,
Dialogue: 0,0:10:32.59,0:10:34.55,Default,,0000,0000,0000,,Who is Executive Chairman of Alphabet
Dialogue: 0,0:10:34.55,0:10:35.94,Default,,0000,0000,0000,,the googles company
Dialogue: 0,0:10:36.08,0:10:38.94,Default,,0000,0000,0000,,switches off both of his smartphone's
Dialogue: 0,0:10:39.77,0:10:41.28,Default,,0000,0000,0000,,on most evenings during dinner time.
Dialogue: 0,0:10:41.81,0:10:44.26,Default,,0000,0000,0000,,And believe me, He's much busier guy
Dialogue: 0,0:10:44.45,0:10:45.30,Default,,0000,0000,0000,,that most of us.
Dialogue: 0,0:10:48.98,0:10:52.12,Default,,0000,0000,0000,,Also, do not multitask online
Dialogue: 0,0:10:52.13,0:10:54.89,Default,,0000,0000,0000,,so did not switch between different tabs
Dialogue: 0,0:10:54.89,0:10:56.62,Default,,0000,0000,0000,,or between different devices.
Dialogue: 0,0:10:57.73,0:11:00.42,Default,,0000,0000,0000,,A Stanford experiment proves that
Dialogue: 0,0:11:00.42,0:11:02.39,Default,,0000,0000,0000,,the more we multitask
Dialogue: 0,0:11:02.62,0:11:04.43,Default,,0000,0000,0000,,the worse with the coveted.
Dialogue: 0,0:11:04.52,0:11:07.34,Default,,0000,0000,0000,,We unlearn our brain to do that
Dialogue: 0,0:11:08.43,0:11:09.43,Default,,0000,0000,0000,,but, you will still
Dialogue: 0,0:11:09.43,0:11:11.74,Default,,0000,0000,0000,,likely get distracted it.
Dialogue: 0,0:11:11.74,0:11:13.28,Default,,0000,0000,0000,,But, you can blend for it
Dialogue: 0,0:11:14.33,0:11:15.29,Default,,0000,0000,0000,,so incorporate
Dialogue: 0,0:11:15.93,0:11:17.67,Default,,0000,0000,0000,,five minutes of destruction time
Dialogue: 0,0:11:17.93,0:11:19.40,Default,,0000,0000,0000,,every now and then
Dialogue: 0,0:11:19.61,0:11:20.81,Default,,0000,0000,0000,,in your work routine.
Dialogue: 0,0:11:21.10,0:11:23.61,Default,,0000,0000,0000,,But, only after you're done
Dialogue: 0,0:11:23.61,0:11:26.06,Default,,0000,0000,0000,,with a chunk of work and as a reward only.
Dialogue: 0,0:11:26.13,0:11:26.99,Default,,0000,0000,0000,,Again this way
Dialogue: 0,0:11:27.55,0:11:30.10,Default,,0000,0000,0000,,you are taking back control over your time.
Dialogue: 0,0:11:35.05,0:11:36.51,Default,,0000,0000,0000,,Space management,
Dialogue: 0,0:11:36.97,0:11:38.11,Default,,0000,0000,0000,,is all about where
Dialogue: 0,0:11:38.71,0:11:41.29,Default,,0000,0000,0000,,you want to have connected combination
Dialogue: 0,0:11:41.29,0:11:43.33,Default,,0000,0000,0000,,and where you want to have silence.
Dialogue: 0,0:11:44.51,0:11:45.85,Default,,0000,0000,0000,,Have you ever thought
Dialogue: 0,0:11:47.16,0:11:50.72,Default,,0000,0000,0000,,Why the most expensive areas in the city
Dialogue: 0,0:11:50.76,0:11:52.43,Default,,0000,0000,0000,,are usually the quietest once.
Dialogue: 0,0:11:53.91,0:11:55.00,Default,,0000,0000,0000,,Why is it that in airport,
Dialogue: 0,0:11:55.50,0:11:56.36,Default,,0000,0000,0000,,business launchers,
Dialogue: 0,0:11:57.43,0:12:00.19,Default,,0000,0000,0000,,there is hardly any sound or music
Dialogue: 0,0:12:00.22,0:12:01.01,Default,,0000,0000,0000,,or advertising?
Dialogue: 0,0:12:03.22,0:12:06.02,Default,,0000,0000,0000,,Why silence valued so high?
Dialogue: 0,0:12:07.49,0:12:09.96,Default,,0000,0000,0000,,Well, this is because it's only in silence
Dialogue: 0,0:12:09.96,0:12:10.96,Default,,0000,0000,0000,,that our brain gets
Dialogue: 0,0:12:10.96,0:12:13.54,Default,,0000,0000,0000,,an opportunity to process information
Dialogue: 0,0:12:13.54,0:12:16.75,Default,,0000,0000,0000,,that we have been feeding into it.
Dialogue: 0,0:12:19.16,0:12:22.03,Default,,0000,0000,0000,,We cannot take good conscious decisions
Dialogue: 0,0:12:23.66,0:12:25.51,Default,,0000,0000,0000,,or be creative if we are overwhelmed.
Dialogue: 0,0:12:27.14,0:12:29.00,Default,,0000,0000,0000,,And we are only always overwhelmed
Dialogue: 0,0:12:30.22,0:12:31.13,Default,,0000,0000,0000,,when we go online,
Dialogue: 0,0:12:31.72,0:12:32.63,Default,,0000,0000,0000,,because our brain
Dialogue: 0,0:12:32.63,0:12:33.85,Default,,0000,0000,0000,,is not good at multitasking.
Dialogue: 0,0:12:36.69,0:12:40.24,Default,,0000,0000,0000,,So, do not bring the devices
Dialogue: 0,0:12:40.50,0:12:42.55,Default,,0000,0000,0000,,into the areas where you process
Dialogue: 0,0:12:42.70,0:12:44.86,Default,,0000,0000,0000,,information where you have rest
Dialogue: 0,0:12:45.32,0:12:46.78,Default,,0000,0000,0000,,this includes your bedroom,
Dialogue: 0,0:12:47.26,0:12:48.24,Default,,0000,0000,0000,,your bathroom,
Dialogue: 0,0:12:49.02,0:12:50.09,Default,,0000,0000,0000,,and your dining table.
Dialogue: 0,0:12:51.54,0:12:53.28,Default,,0000,0000,0000,,Also, If you keep your phone
Dialogue: 0,0:12:53.28,0:12:54.25,Default,,0000,0000,0000,,next to your bed
Dialogue: 0,0:12:54.58,0:12:56.80,Default,,0000,0000,0000,,this puts your brain
Dialogue: 0,0:12:56.80,0:12:58.38,Default,,0000,0000,0000,,into the state of alarm.
Dialogue: 0,0:12:58.58,0:13:01.76,Default,,0000,0000,0000,,As a research by Harvard Medical School
Dialogue: 0,0:13:02.66,0:13:04.80,Default,,0000,0000,0000,,and of course you will feel tempted
Dialogue: 0,0:13:04.80,0:13:05.80,Default,,0000,0000,0000,,to check out the first
Dialogue: 0,0:13:05.80,0:13:07.26,Default,,0000,0000,0000,,thing in the morning.
Dialogue: 0,0:13:07.26,0:13:09.26,Default,,0000,0000,0000,,Now, It's like keeping a chocolate brownie
Dialogue: 0,0:13:09.26,0:13:10.30,Default,,0000,0000,0000,,next to your bed,
Dialogue: 0,0:13:10.30,0:13:11.67,Default,,0000,0000,0000,,of course you will eat it.
Dialogue: 0,0:13:12.38,0:13:14.49,Default,,0000,0000,0000,,So, get an alarm clock
Dialogue: 0,0:13:17.100,0:13:20.90,Default,,0000,0000,0000,,your device is just a tool
Dialogue: 0,0:13:24.59,0:13:25.85,Default,,0000,0000,0000,,It is not part of you
Dialogue: 0,0:13:26.59,0:13:27.63,Default,,0000,0000,0000,,You can´t carry around
Dialogue: 0,0:13:27.63,0:13:29.16,Default,,0000,0000,0000,,your soror your hammer
Dialogue: 0,0:13:29.16,0:13:30.39,Default,,0000,0000,0000,,you don't take them
Dialogue: 0,0:13:30.39,0:13:31.94,Default,,0000,0000,0000,,to the bedroom, hopefully!
Dialogue: 0,0:13:33.64,0:13:34.68,Default,,0000,0000,0000,,It's any to your devices
Dialogue: 0,0:13:34.68,0:13:37.45,Default,,0000,0000,0000,,need their own places.
Dialogue: 0,0:13:37.68,0:13:38.68,Default,,0000,0000,0000,,For example, I try not to carry
Dialogue: 0,0:13:38.68,0:13:40.48,Default,,0000,0000,0000,,around my devices
Dialogue: 0,0:13:40.60,0:13:42.94,Default,,0000,0000,0000,,and also remove them out of sight,
Dialogue: 0,0:13:43.16,0:13:44.63,Default,,0000,0000,0000,,When I'm not using them.
Dialogue: 0,0:13:44.79,0:13:47.42,Default,,0000,0000,0000,,This way I feel less tempted to check them
Dialogue: 0,0:13:51.53,0:13:53.03,Default,,0000,0000,0000,,Relationship management,
Dialogue: 0,0:13:53.87,0:13:55.53,Default,,0000,0000,0000,,When I was still working
Dialogue: 0,0:13:55.75,0:13:57.08,Default,,0000,0000,0000,,for an advertising agency,
Dialogue: 0,0:13:57.56,0:13:58.76,Default,,0000,0000,0000,,We had a client,
Dialogue: 0,0:13:58.76,0:13:59.76,Default,,0000,0000,0000,,Who kept sending us
Dialogue: 0,0:13:59.76,0:14:02.76,Default,,0000,0000,0000,,hundreds and hundreds emails daily
Dialogue: 0,0:14:02.76,0:14:03.90,Default,,0000,0000,0000,,to make sure that we´re on
Dialogue: 0,0:14:03.90,0:14:06.38,Default,,0000,0000,0000,,the trip with delivering the project.
Dialogue: 0,0:14:06.38,0:14:08.45,Default,,0000,0000,0000,,In fact, It were his emails
Dialogue: 0,0:14:08.45,0:14:11.45,Default,,0000,0000,0000,,that captains away from doing the work,
Dialogue: 0,0:14:11.45,0:14:12.45,Default,,0000,0000,0000,,because all we return was
Dialogue: 0,0:14:12.45,0:14:15.35,Default,,0000,0000,0000,,just reading and answering back.
Dialogue: 0,0:14:15.35,0:14:16.94,Default,,0000,0000,0000,,So, We have built a dashboard
Dialogue: 0,0:14:18.57,0:14:19.52,Default,,0000,0000,0000,,that allowed us
Dialogue: 0,0:14:19.52,0:14:23.15,Default,,0000,0000,0000,,to show to the client the progress
Dialogue: 0,0:14:23.15,0:14:24.55,Default,,0000,0000,0000,,we're making in real time
Dialogue: 0,0:14:24.55,0:14:26.33,Default,,0000,0000,0000,,without any involvement.
Dialogue: 0,0:14:26.48,0:14:28.28,Default,,0000,0000,0000,,It took us about an hour to do so
Dialogue: 0,0:14:29.04,0:14:30.38,Default,,0000,0000,0000,,and in a week's time
Dialogue: 0,0:14:30.38,0:14:32.79,Default,,0000,0000,0000,,the email rate dropped so considerably
Dialogue: 0,0:14:33.02,0:14:34.02,Default,,0000,0000,0000,,that we were finally
Dialogue: 0,0:14:34.02,0:14:37.02,Default,,0000,0000,0000,,able to get the work done.
Dialogue: 0,0:14:37.02,0:14:39.49,Default,,0000,0000,0000,,We still don't have a digital advocate
Dialogue: 0,0:14:39.88,0:14:42.11,Default,,0000,0000,0000,,as to how people can best contact you.
Dialogue: 0,0:14:42.87,0:14:43.87,Default,,0000,0000,0000,,So, you can get
Dialogue: 0,0:14:43.87,0:14:44.92,Default,,0000,0000,0000,,an equally important message.
Dialogue: 0,0:14:44.92,0:14:49.52,Default,,0000,0000,0000,,Why what's up, skype, email you name it
Dialogue: 0,0:14:50.94,0:14:51.94,Default,,0000,0000,0000,,the moral is you need to have
Dialogue: 0,0:14:51.94,0:14:54.94,Default,,0000,0000,0000,,really manage people's expectations
Dialogue: 0,0:14:54.94,0:14:56.84,Default,,0000,0000,0000,,as to how they can't contact you
Dialogue: 0,0:14:57.34,0:14:59.32,Default,,0000,0000,0000,,For example, before I meet somebody
Dialogue: 0,0:14:59.46,0:15:01.54,Default,,0000,0000,0000,,I asked them to send me a text message
Dialogue: 0,0:15:01.54,0:15:02.84,Default,,0000,0000,0000,,If anything changes
Dialogue: 0,0:15:02.86,0:15:04.96,Default,,0000,0000,0000,,Because, I don't have internet on my phone
Dialogue: 0,0:15:05.12,0:15:06.68,Default,,0000,0000,0000,,and it works really well
Dialogue: 0,0:15:08.05,0:15:09.69,Default,,0000,0000,0000,,what do you do however
Dialogue: 0,0:15:10.46,0:15:11.86,Default,,0000,0000,0000,,If you work for a company
Dialogue: 0,0:15:11.86,0:15:13.87,Default,,0000,0000,0000,,that expects you to be connected
Dialogue: 0,0:15:13.87,0:15:16.04,Default,,0000,0000,0000,,and on top of everything for 24/7
Dialogue: 0,0:15:18.17,0:15:19.66,Default,,0000,0000,0000,,Well, first things first,
Dialogue: 0,0:15:20.36,0:15:22.15,Default,,0000,0000,0000,,stop contributing to this mess
Dialogue: 0,0:15:22.15,0:15:23.35,Default,,0000,0000,0000,,by seeing seen everyone.
Dialogue: 0,0:15:24.89,0:15:26.62,Default,,0000,0000,0000,,If you want to receive fewer emails
Dialogue: 0,0:15:26.62,0:15:28.31,Default,,0000,0000,0000,,sent fewer emails
Dialogue: 0,0:15:29.12,0:15:31.72,Default,,0000,0000,0000,,Second, you might want to mention
Dialogue: 0,0:15:31.72,0:15:34.33,Default,,0000,0000,0000,,If you started to your colleagues and bosses
Dialogue: 0,0:15:34.66,0:15:35.63,Default,,0000,0000,0000,,For example, a study
Dialogue: 0,0:15:35.64,0:15:37.28,Default,,0000,0000,0000,,by Harvard Business School
Dialogue: 0,0:15:37.52,0:15:38.52,Default,,0000,0000,0000,,that said that
Dialogue: 0,0:15:38.52,0:15:40.73,Default,,0000,0000,0000,,consultants knowledge workers
Dialogue: 0,0:15:40.73,0:15:43.50,Default,,0000,0000,0000,,who had predictable time off
Dialogue: 0,0:15:43.77,0:15:46.31,Default,,0000,0000,0000,,for all the week perform much better
Dialogue: 0,0:15:46.44,0:15:48.38,Default,,0000,0000,0000,,and were much more productive
Dialogue: 0,0:15:48.38,0:15:49.54,Default,,0000,0000,0000,,than those who didn't
Dialogue: 0,0:15:50.30,0:15:51.64,Default,,0000,0000,0000,,or you can quote
Dialogue: 0,0:15:51.64,0:15:53.49,Default,,0000,0000,0000,,an example of a few companies
Dialogue: 0,0:15:53.49,0:15:55.13,Default,,0000,0000,0000,,for example, one of...
Dialogue: 0,0:15:55.13,0:15:57.37,Default,,0000,0000,0000,,the uk's leading multinationals
Dialogue: 0,0:15:57.37,0:15:58.96,Default,,0000,0000,0000,,recently introduced
Dialogue: 0,0:15:58.96,0:16:00.42,Default,,0000,0000,0000,,a two hour
Dialogue: 0,0:16:00.45,0:16:01.78,Default,,0000,0000,0000,,per week email ban
Dialogue: 0,0:16:02.02,0:16:03.53,Default,,0000,0000,0000,,for all senior management
Dialogue: 0,0:16:03.54,0:16:05.10,Default,,0000,0000,0000,,in the interest of productivity
Dialogue: 0,0:16:05.48,0:16:08.15,Default,,0000,0000,0000,,or a current German common affect your
Dialogue: 0,0:16:08.15,0:16:11.03,Default,,0000,0000,0000,,does not allow sending or receiving emails
Dialogue: 0,0:16:11.19,0:16:12.57,Default,,0000,0000,0000,,30 minutes after the employees
Dialogue: 0,0:16:12.57,0:16:14.52,Default,,0000,0000,0000,,sheet has ended.
Dialogue: 0,0:16:15.08,0:16:16.82,Default,,0000,0000,0000,,If this doesn't help,
Dialogue: 0,0:16:16.85,0:16:18.02,Default,,0000,0000,0000,,then you can try to move
Dialogue: 0,0:16:18.02,0:16:19.74,Default,,0000,0000,0000,,into a different country
Dialogue: 0,0:16:20.10,0:16:21.79,Default,,0000,0000,0000,,like France and Brazil
Dialogue: 0,0:16:21.79,0:16:23.17,Default,,0000,0000,0000,,where they have now
Dialogue: 0,0:16:23.24,0:16:25.21,Default,,0000,0000,0000,,the so-called rights to disconnect laws
Dialogue: 0,0:16:25.98,0:16:28.24,Default,,0000,0000,0000,,where that among other things
Dialogue: 0,0:16:29.12,0:16:31.50,Default,,0000,0000,0000,,regulate whether the person has the right
Dialogue: 0,0:16:31.57,0:16:33.57,Default,,0000,0000,0000,,not to read work-related emails
Dialogue: 0,0:16:33.98,0:16:35.52,Default,,0000,0000,0000,,after the working hours
Dialogue: 0,0:16:38.69,0:16:39.100,Default,,0000,0000,0000,,Self-management
Dialogue: 0,0:16:40.42,0:16:42.55,Default,,0000,0000,0000,,is the last cornerstone
Dialogue: 0,0:16:42.55,0:16:44.25,Default,,0000,0000,0000,,of changing your digital behavior
Dialogue: 0,0:16:44.92,0:16:46.27,Default,,0000,0000,0000,,and the most tricky part
Dialogue: 0,0:16:46.88,0:16:48.41,Default,,0000,0000,0000,,because it does not
Dialogue: 0,0:16:48.65,0:16:50.16,Default,,0000,0000,0000,,how it doesn't work
Dialogue: 0,0:16:50.31,0:16:51.79,Default,,0000,0000,0000,,if you prohibit yourself
Dialogue: 0,0:16:51.93,0:16:53.31,Default,,0000,0000,0000,,from going online
Dialogue: 0,0:16:53.39,0:16:55.42,Default,,0000,0000,0000,,because your brain still needs
Dialogue: 0,0:16:55.43,0:16:56.68,Default,,0000,0000,0000,,an excitement of dopamine
Dialogue: 0,0:16:57.29,0:16:59.85,Default,,0000,0000,0000,,so instead you need to be thinking about
Dialogue: 0,0:17:00.37,0:17:02.80,Default,,0000,0000,0000,,where will you take this dopamine from?
Dialogue: 0,0:17:03.29,0:17:04.18,Default,,0000,0000,0000,,what will you do
Dialogue: 0,0:17:04.18,0:17:05.49,Default,,0000,0000,0000,,with all this free time
Dialogue: 0,0:17:05.49,0:17:07.87,Default,,0000,0000,0000,,that all of a sudden you will have available
Dialogue: 0,0:17:08.72,0:17:11.29,Default,,0000,0000,0000,,and this is where i want to share with you
Dialogue: 0,0:17:11.42,0:17:13.37,Default,,0000,0000,0000,,my last key learning
Dialogue: 0,0:17:14.57,0:17:16.70,Default,,0000,0000,0000,,and why i think I failed for so long
Dialogue: 0,0:17:17.12,0:17:18.42,Default,,0000,0000,0000,,to give on my smartphone
Dialogue: 0,0:17:19.06,0:17:21.34,Default,,0000,0000,0000,,I just did not want to deal
Dialogue: 0,0:17:21.34,0:17:23.28,Default,,0000,0000,0000,,with my own problems
Dialogue: 0,0:17:25.62,0:17:27.08,Default,,0000,0000,0000,,when you don't have
Dialogue: 0,0:17:27.30,0:17:29.04,Default,,0000,0000,0000,,anything that distracts you
Dialogue: 0,0:17:29.04,0:17:29.98,Default,,0000,0000,0000,,then you will have
Dialogue: 0,0:17:29.98,0:17:31.86,Default,,0000,0000,0000,,to start dealing with stuff
Dialogue: 0,0:17:31.93,0:17:33.97,Default,,0000,0000,0000,,you have been running away from
Dialogue: 0,0:17:36.14,0:17:38.82,Default,,0000,0000,0000,,We often go online not because we need to
Dialogue: 0,0:17:38.82,0:17:39.98,Default,,0000,0000,0000,,but because, we have
Dialogue: 0,0:17:39.98,0:17:42.19,Default,,0000,0000,0000,,some uncontrollable trigger to do that
Dialogue: 0,0:17:42.63,0:17:44.77,Default,,0000,0000,0000,,maybe we want to feel Important
Dialogue: 0,0:17:45.12,0:17:46.90,Default,,0000,0000,0000,,or maybe we are depressed.
Dialogue: 0,0:17:47.53,0:17:49.81,Default,,0000,0000,0000,,In fact, a study by Missouri University
Dialogue: 0,0:17:49.81,0:17:51.12,Default,,0000,0000,0000,,of Science and Technology
Dialogue: 0,0:17:51.12,0:17:52.13,Default,,0000,0000,0000,,says exactly that
Dialogue: 0,0:17:52.98,0:17:53.80,Default,,0000,0000,0000,,that people
Dialogue: 0,0:17:53.80,0:17:55.52,Default,,0000,0000,0000,,who spent a lot of time online
Dialogue: 0,0:17:55.97,0:17:57.40,Default,,0000,0000,0000,,tend to be depressed
Dialogue: 0,0:17:58.76,0:17:59.98,Default,,0000,0000,0000,,so the next time
Dialogue: 0,0:18:00.26,0:18:01.50,Default,,0000,0000,0000,,you feel an urge
Dialogue: 0,0:18:01.81,0:18:03.55,Default,,0000,0000,0000,,to check your device
Dialogue: 0,0:18:03.62,0:18:04.56,Default,,0000,0000,0000,,ask yourself
Dialogue: 0,0:18:04.56,0:18:08.48,Default,,0000,0000,0000,,What is really triggering me to do that?
Dialogue: 0,0:18:08.77,0:18:10.84,Default,,0000,0000,0000,,Is there is something I'm trying to avoid
Dialogue: 0,0:18:10.87,0:18:12.76,Default,,0000,0000,0000,,feeling or thinking about?
Dialogue: 0,0:18:15.69,0:18:17.16,Default,,0000,0000,0000,,Once you get alive
Dialogue: 0,0:18:17.91,0:18:19.83,Default,,0000,0000,0000,,and a natural source of dopamine
Dialogue: 0,0:18:21.40,0:18:22.40,Default,,0000,0000,0000,,You wouldn´t need anything
Dialogue: 0,0:18:22.48,0:18:25.10,Default,,0000,0000,0000,,to distract yourselves
Dialogue: 0,0:18:25.37,0:18:27.08,Default,,0000,0000,0000,,from yourselves.
Dialogue: 0,0:18:28.48,0:18:29.28,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:18:29.36,0:18:32.58,Default,,0000,0000,0000,,(applauses).