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