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This sculpture by Sophie Ryder
in the UK seat of Salisbury

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had to be moved

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because people busy texting
on their mobile phones

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kept bumping their heads into it.

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Does it happen to you to text, phone,
check your Facebook timeline

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or maybe catch a Pokémon
while you're walking.

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And who does that?

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(Laughter)

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How many of these times
do you actually have to go on line?

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Well, we check our devices
about 221 times per day

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according to Tecmark,

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or about every 4.3 minutes
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
that is based on distraction.

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The more Internet pages
you browse through,

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the more advertising
an Internet company can show you,

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and so the more money they make.

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Their success metrics

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are based around how much time
you spent using their app

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or you were on their website,

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not on how productive or focused you are.

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Two years ago,
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
no Internet phone.

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At the time,

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I was working in a senior position
in digital marketing industry,

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which means that 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 felt it vibrating in my pockets
when I didn't have any pockets.

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Giving up my smartphone

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was one of the best decisions
that I have ever made.

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And today, I want to share with you

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my key learnings from the journey

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of taking back control
over my time and my life.

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But, before we do that,
I want to give you a little challenge.

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Given that we check our devices
about every 4.3 minutes,

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this means that you will feel
an urge to check your device

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three or four times during my talk.

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So, I want to challenge you
to resist this urge

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and count how many times
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 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
without our devices?

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A US psychologist, David Greenfield, says
the Internet is like a slot machine:

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you never know
what you're going to find inside.

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And this variability of the reward
releases dopamine,

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the neurohormone of pleasure
and anticipation of the reward.

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The problem with dopamine

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is that excessive stimulation
of your brain

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that is caused by dopamine
creates addiction.

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This is exactly how drugs work.

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The first makes you feel excited,

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but then you have to go back
and take a new dose,

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to have the same feeling.

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Devices use the same principles.

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You never know what you're going to expect
in your mailbox or on social media, right?

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One day you get a "Like"
and then the next day 50 "Likes".

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Bam! Dopamine releases. You feel great!

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But then the excitement
fades pretty quickly,

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and you need to go back
to your device to feel good again.

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Technology is purposefully
designed the way

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to make 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 outsourced
too many important functions to them.

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Has it happened to you
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 even though
you kind of knew how to get there?

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This is exactly what I mean,

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we easily get into the habit
of not trusting ourselves.

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Well, you know what?

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I discovered it's not actually
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
was to look up my way once

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before leaving the house,

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and then 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,

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business launchers,

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there is hardly any sound or music

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or advertising?

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Why silence valued so high?

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Well, this is because it's only in silence

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that our brain gets

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an opportunity to process information

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that we have been feeding into it.

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We cannot take good conscious decisions

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or be creative if we are overwhelmed.

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And we are only always overwhelmed

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when we go online,

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because our brain

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is not good at multitasking.

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So, do not bring the devices

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into the areas where you process

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information where you have rest

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this includes your bedroom,

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your bathroom,

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and your dining table.

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Also, If you keep your phone

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next to your bed

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this puts your brain

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into the state of alarm.

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As a research by Harvard Medical School

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and of course you will feel tempted

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to check out the first

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thing in the morning.

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Now, It's like keeping a chocolate brownie

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next to your bed,

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of course you will eat it.

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So, get an alarm clock

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your device is just a tool

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It is not part of you

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You can´t carry around

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your soror your hammer

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you don't take them

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to the bedroom, hopefully!

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It's any to your devices

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need their own places.

283
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For example, I try not to carry

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around my devices

285
00:13:40,603 --> 00:13:42,943
and also remove them out of sight,

286
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When I'm not using them.

287
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This way I feel less tempted to check them

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Relationship management,

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

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

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We had a client,

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

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

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

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

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In fact, It were his emails

297
00:14:08,448 --> 00:14:11,448
that captains away from doing the work,

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

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just reading and answering back.

300
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So, We have built a dashboard

301
00:14:18,572 --> 00:14:19,519
that allowed us

302
00:14:19,519 --> 00:14:23,153
to show to the client the progress

303
00:14:23,153 --> 00:14:24,553
we're making in real time

304
00:14:24,553 --> 00:14:26,333
without any involvement.

305
00:14:26,475 --> 00:14:28,275
It took us about an hour to do so

306
00:14:29,043 --> 00:14:30,383
and in a week's time

307
00:14:30,383 --> 00:14:32,793
the email rate dropped so considerably

308
00:14:33,021 --> 00:14:34,021
that we were finally

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

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We still don't have a digital advocate

311
00:14:39,879 --> 00:14:42,109
as to how people can best contact you.

312
00:14:42,872 --> 00:14:43,872
So, you can get

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

314
00:14:44,925 --> 00:14:49,525
Why what's up, skype, email you name it

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

316
00:14:51,944 --> 00:14:54,944
really manage people's expectations

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

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

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

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

321
00:15:02,865 --> 00:15:04,955
Because, I don't have internet on my phone

322
00:15:05,117 --> 00:15:06,677
and it works really well

323
00:15:08,048 --> 00:15:09,688
what do you do however

324
00:15:10,464 --> 00:15:11,859
If you work for a company

325
00:15:11,859 --> 00:15:13,869
that expects you to be connected

326
00:15:13,869 --> 00:15:16,039
and on top of everything for 24/7

327
00:15:18,173 --> 00:15:19,663
Well, first things first,

328
00:15:20,359 --> 00:15:22,149
stop contributing to this mess

329
00:15:22,149 --> 00:15:23,349
by seeing seen everyone.

330
00:15:24,889 --> 00:15:26,619
If you want to receive fewer emails

331
00:15:26,619 --> 00:15:28,309
sent fewer emails

332
00:15:29,122 --> 00:15:31,722
Second, you might want to mention

333
00:15:31,722 --> 00:15:34,332
If you started to your colleagues and bosses

334
00:15:34,658 --> 00:15:35,628
For example, a study

335
00:15:35,638 --> 00:15:37,283
by Harvard Business School

336
00:15:37,523 --> 00:15:38,523
that said that

337
00:15:38,523 --> 00:15:40,727
consultants knowledge workers

338
00:15:40,727 --> 00:15:43,497
who had predictable time off

339
00:15:43,766 --> 00:15:46,306
for all the week perform much better

340
00:15:46,435 --> 00:15:48,385
and were much more productive

341
00:15:48,385 --> 00:15:49,535
than those who didn't

342
00:15:50,300 --> 00:15:51,640
or you can quote

343
00:15:51,640 --> 00:15:53,490
an example of a few companies

344
00:15:53,494 --> 00:15:55,134
for example, one of...

345
00:15:55,134 --> 00:15:57,370
the uk's leading multinationals

346
00:15:57,370 --> 00:15:58,960
recently introduced

347
00:15:58,960 --> 00:16:00,420
a two hour

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

349
00:16:02,024 --> 00:16:03,534
for all senior management

350
00:16:03,538 --> 00:16:05,098
in the interest of productivity

351
00:16:05,477 --> 00:16:08,147
or a current German common affect your

352
00:16:08,147 --> 00:16:11,027
does not allow sending or receiving emails

353
00:16:11,193 --> 00:16:12,573
30 minutes after the employees

354
00:16:12,573 --> 00:16:14,524
sheet has ended.

355
00:16:15,084 --> 00:16:16,824
If this doesn't help,

356
00:16:16,848 --> 00:16:18,018
then you can try to move

357
00:16:18,018 --> 00:16:19,743
into a different country

358
00:16:20,103 --> 00:16:21,788
like France and Brazil

359
00:16:21,788 --> 00:16:23,168
where they have now

360
00:16:23,238 --> 00:16:25,208
the so-called rights to disconnect laws

361
00:16:25,979 --> 00:16:28,239
where that among other things

362
00:16:29,120 --> 00:16:31,500
regulate whether the person has the right

363
00:16:31,569 --> 00:16:33,569
not to read work-related emails

364
00:16:33,976 --> 00:16:35,516
after the working hours

365
00:16:38,689 --> 00:16:39,999
Self-management

366
00:16:40,418 --> 00:16:42,548
is the last cornerstone

367
00:16:42,548 --> 00:16:44,248
of changing your digital behavior

368
00:16:44,917 --> 00:16:46,267
and the most tricky part

369
00:16:46,878 --> 00:16:48,408
because it does not

370
00:16:48,652 --> 00:16:50,162
how it doesn't work

371
00:16:50,307 --> 00:16:51,787
if you prohibit yourself

372
00:16:51,929 --> 00:16:53,309
from going online

373
00:16:53,388 --> 00:16:55,418
because your brain still needs

374
00:16:55,434 --> 00:16:56,684
an excitement of dopamine

375
00:16:57,289 --> 00:16:59,849
so instead you need to be thinking about

376
00:17:00,374 --> 00:17:02,804
where will you take this dopamine from?

377
00:17:03,289 --> 00:17:04,179
what will you do

378
00:17:04,179 --> 00:17:05,489
with all this free time

379
00:17:05,489 --> 00:17:07,868
that all of a sudden you will have available

380
00:17:08,719 --> 00:17:11,289
and this is where i want to share with you

381
00:17:11,420 --> 00:17:13,369
my last key learning

382
00:17:14,566 --> 00:17:16,695
and why i think I failed for so long

383
00:17:17,119 --> 00:17:18,420
to give on my smartphone

384
00:17:19,060 --> 00:17:21,337
I just did not want to deal

385
00:17:21,337 --> 00:17:23,277
with my own problems

386
00:17:25,617 --> 00:17:27,077
when you don't have

387
00:17:27,300 --> 00:17:29,044
anything that distracts you

388
00:17:29,044 --> 00:17:29,984
then you will have

389
00:17:29,984 --> 00:17:31,864
to start dealing with stuff

390
00:17:31,934 --> 00:17:33,974
you have been running away from

391
00:17:36,143 --> 00:17:38,823
We often go online not because we need to

392
00:17:38,823 --> 00:17:39,983
but because, we have

393
00:17:39,983 --> 00:17:42,192
some uncontrollable trigger to do that

394
00:17:42,634 --> 00:17:44,774
maybe we want to feel Important

395
00:17:45,123 --> 00:17:46,903
or maybe we are depressed.

396
00:17:47,533 --> 00:17:49,813
In fact, a study by Missouri University

397
00:17:49,813 --> 00:17:51,123
of Science and Technology

398
00:17:51,123 --> 00:17:52,133
says exactly that

399
00:17:52,975 --> 00:17:53,795
that people

400
00:17:53,795 --> 00:17:55,525
who spent a lot of time online

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

402
00:17:58,757 --> 00:17:59,977
so the next time

403
00:18:00,263 --> 00:18:01,503
you feel an urge

404
00:18:01,814 --> 00:18:03,554
to check your device

405
00:18:03,622 --> 00:18:04,562
ask yourself

406
00:18:04,562 --> 00:18:08,482
What is really triggering me to do that?

407
00:18:08,774 --> 00:18:10,844
Is there is something I'm trying to avoid

408
00:18:10,874 --> 00:18:12,764
feeling or thinking about?

409
00:18:15,688 --> 00:18:17,158
Once you get alive

410
00:18:17,910 --> 00:18:19,830
and a natural source of dopamine

411
00:18:21,403 --> 00:18:22,403
You wouldn´t need anything

412
00:18:22,483 --> 00:18:25,103
to distract yourselves

413
00:18:25,373 --> 00:18:27,083
from yourselves.

414
00:18:28,480 --> 00:18:29,280
Thank you.

415
00:18:29,360 --> 00:18:32,580
(applauses).