[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.97,0:00:12.51,Default,,0000,0000,0000,,This sculpture by Sophie Ryder\Nin the UK seat of Salisbury
Dialogue: 0,0:00:12.52,0:00:14.08,Default,,0000,0000,0000,,had to be moved
Dialogue: 0,0:00:14.12,0:00:17.55,Default,,0000,0000,0000,,because people busy texting\Non their mobile phones
Dialogue: 0,0:00:17.57,0:00:20.51,Default,,0000,0000,0000,,kept bumping their heads into it.
Dialogue: 0,0:00:21.26,0:00:26.36,Default,,0000,0000,0000,,Does it happen to you to text, phone,\Ncheck your Facebook timeline
Dialogue: 0,0:00:26.38,0:00:28.63,Default,,0000,0000,0000,,or maybe catch a Pokémon\Nwhile you're walking?
Dialogue: 0,0:00:30.18,0:00:31.63,Default,,0000,0000,0000,,And who does that?
Dialogue: 0,0:00:31.67,0:00:34.43,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:34.46,0:00:38.02,Default,,0000,0000,0000,,How many of these times\Ndo you actually have to go on line?
Dialogue: 0,0:00:38.03,0:00:43.42,Default,,0000,0000,0000,,Well, we check our devices\Nabout 221 times per day
Dialogue: 0,0:00:43.45,0:00:44.95,Default,,0000,0000,0000,,according to Tecmark,
Dialogue: 0,0:00:45.20,0:00:49.98,Default,,0000,0000,0000,,or about every 4.3 minutes\Nof the time we don't sleep.
Dialogue: 0,0:00:49.99,0:00:51.64,Default,,0000,0000,0000,,What is going on?
Dialogue: 0,0:00:52.45,0:00:56.01,Default,,0000,0000,0000,,Well, we live in the economy\Nthat is based on distraction.
Dialogue: 0,0:00:56.01,0:00:58.49,Default,,0000,0000,0000,,The more Internet pages\Nyou browse through,
Dialogue: 0,0:00:59.09,0:01:02.78,Default,,0000,0000,0000,,the more advertising\Nan Internet company can show you,
Dialogue: 0,0:01:02.78,0:01:05.08,Default,,0000,0000,0000,,and so the more money they make.
Dialogue: 0,0:01:06.82,0:01:08.62,Default,,0000,0000,0000,,Their success metrics
Dialogue: 0,0:01:08.62,0:01:12.89,Default,,0000,0000,0000,,are based around how much time\Nyou spent using their app
Dialogue: 0,0:01:13.41,0:01:15.20,Default,,0000,0000,0000,,or you were on their website,
Dialogue: 0,0:01:15.20,0:01:18.91,Default,,0000,0000,0000,,not on how productive or focused you are.
Dialogue: 0,0:01:22.35,0:01:26.62,Default,,0000,0000,0000,,Two years ago,\Naround the same time of the year,
Dialogue: 0,0:01:26.98,0:01:29.49,Default,,0000,0000,0000,,I decided to give up my smartphone,
Dialogue: 0,0:01:30.21,0:01:34.23,Default,,0000,0000,0000,,and replace it with a very basic\Nno Internet phone.
Dialogue: 0,0:01:35.17,0:01:36.32,Default,,0000,0000,0000,,At the time,
Dialogue: 0,0:01:36.62,0:01:40.13,Default,,0000,0000,0000,,I was working in a senior position\Nin digital marketing industry,
Dialogue: 0,0:01:40.57,0:01:44.02,Default,,0000,0000,0000,,which means that I was connected\Npretty much 24/7.
Dialogue: 0,0:01:44.87,0:01:46.89,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: 0,0:01:49.59,0:01:54.01,Default,,0000,0000,0000,,and even felt it vibrating in my pockets\Nwhen I didn't have any pockets.
Dialogue: 0,0:01:56.59,0:01:58.68,Default,,0000,0000,0000,,Giving up my smartphone
Dialogue: 0,0:01:59.01,0:02:02.94,Default,,0000,0000,0000,,was one of the best decisions\Nthat I have ever made.
Dialogue: 0,0:02:03.87,0:02:06.100,Default,,0000,0000,0000,,And today, I want to share with you
Dialogue: 0,0:02:07.04,0:02:10.10,Default,,0000,0000,0000,,my key learnings from the journey
Dialogue: 0,0:02:10.12,0:02:16.42,Default,,0000,0000,0000,,of taking back control\Nover my time and my life.
Dialogue: 0,0:02:18.84,0:02:23.80,Default,,0000,0000,0000,,But, before we do that,\NI want to give you a little challenge.
Dialogue: 0,0:02:24.64,0:02:28.66,Default,,0000,0000,0000,,Given that we check our devices\Nabout every 4.3 minutes,
Dialogue: 0,0:02:28.67,0:02:31.67,Default,,0000,0000,0000,,this means that you will feel\Nan urge to check your device
Dialogue: 0,0:02:31.67,0:02:34.80,Default,,0000,0000,0000,,three or four times during my talk.
Dialogue: 0,0:02:35.11,0:02:40.79,Default,,0000,0000,0000,,So, I want to challenge you\Nto resist this urge
Dialogue: 0,0:02:40.80,0:02:45.43,Default,,0000,0000,0000,,and count how many times\Nyou will succeed in doing that.
Dialogue: 0,0:02:48.88,0:02:52.24,Default,,0000,0000,0000,,So, lesson No. 1.
Dialogue: 0,0:02:52.87,0:02:56.81,Default,,0000,0000,0000,,You are more addicted\Nto your device than you think.
Dialogue: 0,0:02:57.67,0:03:00.84,Default,,0000,0000,0000,,But you're also much more resourceful.
Dialogue: 0,0:03:01.80,0:03:06.80,Default,,0000,0000,0000,,Now, why can't we go for 5 minutes\Nwithout our devices?
Dialogue: 0,0:03:07.21,0:03:12.92,Default,,0000,0000,0000,,A US psychologist, David Greenfield, says\Nthe Internet is like a slot machine:
Dialogue: 0,0:03:12.92,0:03:16.44,Default,,0000,0000,0000,,you never know\Nwhat you're going to find inside.
Dialogue: 0,0:03:16.77,0:03:20.58,Default,,0000,0000,0000,,And this variability of the reward\Nreleases dopamine,
Dialogue: 0,0:03:20.59,0:03:25.31,Default,,0000,0000,0000,,the neurohormone of pleasure\Nand anticipation of the reward.
Dialogue: 0,0:03:25.52,0:03:26.72,Default,,0000,0000,0000,,The problem with dopamine
Dialogue: 0,0:03:26.72,0:03:31.28,Default,,0000,0000,0000,,is that excessive stimulation\Nof your brain
Dialogue: 0,0:03:31.30,0:03:33.82,Default,,0000,0000,0000,,that is caused by dopamine\Ncreates addiction.
Dialogue: 0,0:03:34.34,0:03:36.42,Default,,0000,0000,0000,,This is exactly how drugs work.
Dialogue: 0,0:03:37.92,0:03:39.100,Default,,0000,0000,0000,,They first make you feel excited,
Dialogue: 0,0:03:40.01,0:03:44.06,Default,,0000,0000,0000,,but then you have to go back\Nand take a new dose,
Dialogue: 0,0:03:44.41,0:03:46.73,Default,,0000,0000,0000,,to have the same feeling.
Dialogue: 0,0:03:46.97,0:03:51.72,Default,,0000,0000,0000,,Devices use the same principles.
Dialogue: 0,0:03:51.91,0:03:56.40,Default,,0000,0000,0000,,You never know what you're going to expect\Nin your mailbox or on social media, right?
Dialogue: 0,0:03:56.79,0:03:59.98,Default,,0000,0000,0000,,One day you get a "Like"\Nand then the next day 50 "Likes".
Dialogue: 0,0:04:00.31,0:04:03.01,Default,,0000,0000,0000,,Bam! Dopamine releases. You feel great!
Dialogue: 0,0:04:03.39,0:04:06.22,Default,,0000,0000,0000,,But then the excitement\Nfades pretty quickly,
Dialogue: 0,0:04:08.11,0:04:11.90,Default,,0000,0000,0000,,and you need to go back\Nto your device to feel good again.
Dialogue: 0,0:04:12.98,0:04:15.62,Default,,0000,0000,0000,,Technology is purposefully designed
Dialogue: 0,0:04:15.64,0:04:19.58,Default,,0000,0000,0000,,the way to make you use it\Nover and over again.
Dialogue: 0,0:04:21.44,0:04:24.50,Default,,0000,0000,0000,,We also feel dependent on our gadgets
Dialogue: 0,0:04:24.65,0:04:28.49,Default,,0000,0000,0000,,because we have outsourced\Ntoo many important functions to them.
Dialogue: 0,0:04:29.31,0:04:33.71,Default,,0000,0000,0000,,Has it happened to you\Nto go to Google maps
Dialogue: 0,0:04:33.72,0:04:35.88,Default,,0000,0000,0000,,or any other kind of online maps,
Dialogue: 0,0:04:35.89,0:04:39.84,Default,,0000,0000,0000,,and look up your way even though\Nyou kind of knew how to get there?
Dialogue: 0,0:04:41.27,0:04:43.10,Default,,0000,0000,0000,,This is exactly what I mean,
Dialogue: 0,0:04:43.11,0:04:48.03,Default,,0000,0000,0000,,we easily get into the habit\Nof not trusting ourselves.
Dialogue: 0,0:04:48.87,0:04:50.28,Default,,0000,0000,0000,,Well, you know what?
Dialogue: 0,0:04:51.06,0:04:54.51,Default,,0000,0000,0000,,I discovered it's not actually\Nvery easy to get lost in London.
Dialogue: 0,0:04:54.70,0:04:56.80,Default,,0000,0000,0000,,There are maps all around,
Dialogue: 0,0:04:56.82,0:05:00.83,Default,,0000,0000,0000,,and all I needed to do\Nwas to look up my way once
Dialogue: 0,0:05:00.83,0:05:02.36,Default,,0000,0000,0000,,before leaving the house,
Dialogue: 0,0:05:02.36,0:05:06.29,Default,,0000,0000,0000,,and then I could always ask\Npeople in the streets.
Dialogue: 0,0:05:08.22,0:05:11.68,Default,,0000,0000,0000,,I realize that I have\Noutsourced to technology
Dialogue: 0,0:05:11.93,0:05:15.90,Default,,0000,0000,0000,,too many things that were important to me,\Nthat made me human,
Dialogue: 0,0:05:16.52,0:05:20.22,Default,,0000,0000,0000,,like my sense\Nof orientation and direction,
Dialogue: 0,0:05:20.67,0:05:24.49,Default,,0000,0000,0000,,my memories of spaces and certain events,
Dialogue: 0,0:05:25.13,0:05:27.82,Default,,0000,0000,0000,,and it felt great to gain them back.
Dialogue: 0,0:05:29.62,0:05:33.37,Default,,0000,0000,0000,,All I wanted, when I was\Ngiving up my smartphone,
Dialogue: 0,0:05:33.60,0:05:36.25,Default,,0000,0000,0000,,was to have a little bit\Nmore clarity in my brain
Dialogue: 0,0:05:36.25,0:05:38.25,Default,,0000,0000,0000,,and not to feel so overwhelmed.
Dialogue: 0,0:05:38.78,0:05:41.54,Default,,0000,0000,0000,,What I unexpectedly gain
Dialogue: 0,0:05:42.03,0:05:46.74,Default,,0000,0000,0000,,is the feeling that I will find\Nmy way no matter what
Dialogue: 0,0:05:46.89,0:05:49.52,Default,,0000,0000,0000,,both physically and metaphorically,
Dialogue: 0,0:05:49.97,0:05:53.48,Default,,0000,0000,0000,,and, of course, a great chat up line\Nto make new connections.
Dialogue: 0,0:05:53.90,0:05:57.28,Default,,0000,0000,0000,,"Sorry, I don't have a smartphone,\Ncould you please help?"
Dialogue: 0,0:05:59.23,0:06:00.76,Default,,0000,0000,0000,,Lesson No. 2.
Dialogue: 0,0:06:01.62,0:06:07.83,Default,,0000,0000,0000,,If you want to change your digital habits,\Ndo not rely on your willpower.
Dialogue: 0,0:06:08.52,0:06:13.25,Default,,0000,0000,0000,,Instead, create structures around you\Nto support you in that.
Dialogue: 0,0:06:15.10,0:06:17.57,Default,,0000,0000,0000,,Our brain is very lazy.
Dialogue: 0,0:06:18.21,0:06:22.11,Default,,0000,0000,0000,,So when we repeat a certain action\Nover and over again,
Dialogue: 0,0:06:22.46,0:06:25.79,Default,,0000,0000,0000,,it starts organizing\Nour brain cells, neurons,
Dialogue: 0,0:06:26.14,0:06:28.19,Default,,0000,0000,0000,,into particular chains
Dialogue: 0,0:06:29.55,0:06:34.90,Default,,0000,0000,0000,,so that it is easier to pass\Nthe information through those chains.
Dialogue: 0,0:06:36.79,0:06:41.18,Default,,0000,0000,0000,,This makes our behaviour\Nautomatic and unconscious.
Dialogue: 0,0:06:42.06,0:06:45.31,Default,,0000,0000,0000,,And this is exactly what notifications do.
Dialogue: 0,0:06:46.02,0:06:48.88,Default,,0000,0000,0000,,They prompt you to come back\Nto your device
Dialogue: 0,0:06:48.89,0:06:51.01,Default,,0000,0000,0000,,over and over and over again,
Dialogue: 0,0:06:51.19,0:06:55.38,Default,,0000,0000,0000,,up until your behaviour\Nbecomes automatic and unconscious.
Dialogue: 0,0:06:56.64,0:06:58.83,Default,,0000,0000,0000,,According to Kahuna report,
Dialogue: 0,0:06:59.32,0:07:05.83,Default,,0000,0000,0000,,87% of Android users and 48% of iOS users
Dialogue: 0,0:07:06.09,0:07:11.12,Default,,0000,0000,0000,,opt in for receiving\Napp notifications on their devices,
Dialogue: 0,0:07:11.66,0:07:14.57,Default,,0000,0000,0000,,or, in other words, all these people
Dialogue: 0,0:07:14.68,0:07:18.85,Default,,0000,0000,0000,,allow their devices\Nto decide how they will behave.
Dialogue: 0,0:07:22.25,0:07:24.65,Default,,0000,0000,0000,,Once these chains are formed,
Dialogue: 0,0:07:24.65,0:07:28.51,Default,,0000,0000,0000,,it takes quite a long time\Nand effort to undo them,
Dialogue: 0,0:07:29.73,0:07:32.10,Default,,0000,0000,0000,,and relying on your willpower\Ndoesn't help.
Dialogue: 0,0:07:33.10,0:07:35.57,Default,,0000,0000,0000,,I certainly learned it twice.
Dialogue: 0,0:07:35.96,0:07:39.89,Default,,0000,0000,0000,,The first time,\Nwhen it took me five months
Dialogue: 0,0:07:39.90,0:07:44.55,Default,,0000,0000,0000,,from the decision of giving up\Nmy smartphone to actually doing it.
Dialogue: 0,0:07:46.25,0:07:47.88,Default,,0000,0000,0000,,The second time,
Dialogue: 0,0:07:48.10,0:07:52.30,Default,,0000,0000,0000,,when after about a year\Nof not owning any smartphone
Dialogue: 0,0:07:52.86,0:07:54.36,Default,,0000,0000,0000,,I got one back,
Dialogue: 0,0:07:56.03,0:07:59.61,Default,,0000,0000,0000,,which, I thought, I would only use\Nas a spare device
Dialogue: 0,0:07:59.96,0:08:03.87,Default,,0000,0000,0000,,in case my laptop breaks down\Nand I need to talk to clients over Skype.
Dialogue: 0,0:08:04.68,0:08:09.17,Default,,0000,0000,0000,,In no time, I found myself\Nusing it all the time.
Dialogue: 0,0:08:09.44,0:08:11.91,Default,,0000,0000,0000,,The neural path was still there.
Dialogue: 0,0:08:12.52,0:08:16.78,Default,,0000,0000,0000,,Now, it felt incredibly embarrassing,
Dialogue: 0,0:08:16.78,0:08:20.26,Default,,0000,0000,0000,,because at the time I was already\Nconducting digital detox trainings.
Dialogue: 0,0:08:20.42,0:08:21.64,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:08:22.02,0:08:25.37,Default,,0000,0000,0000,,I obviously was not walking my talk,
Dialogue: 0,0:08:25.53,0:08:30.28,Default,,0000,0000,0000,,but it also gave me great insights\Ninto the real challenges
Dialogue: 0,0:08:30.28,0:08:34.78,Default,,0000,0000,0000,,that people who do not want\Nto give up their devices altogether face.
Dialogue: 0,0:08:35.64,0:08:37.97,Default,,0000,0000,0000,,So I developed four principles
Dialogue: 0,0:08:38.72,0:08:43.49,Default,,0000,0000,0000,,that help me take back control\Nover my time and my life,
Dialogue: 0,0:08:43.50,0:08:45.72,Default,,0000,0000,0000,,and I want to share\Nthose principles with you.
Dialogue: 0,0:08:46.09,0:08:47.09,Default,,0000,0000,0000,,These are:
Dialogue: 0,0:08:47.47,0:08:50.96,Default,,0000,0000,0000,,time management, space management,
Dialogue: 0,0:08:52.12,0:08:53.100,Default,,0000,0000,0000,,relationship management
Dialogue: 0,0:08:54.52,0:08:55.77,Default,,0000,0000,0000,,and self-management.
Dialogue: 0,0:08:57.16,0:09:01.29,Default,,0000,0000,0000,,These principles help\Nreestablish the boundaries
Dialogue: 0,0:09:01.60,0:09:05.80,Default,,0000,0000,0000,,that technology removes\Nbetween our work and private life,
Dialogue: 0,0:09:06.22,0:09:09.56,Default,,0000,0000,0000,,or between our public and private lives.
Dialogue: 0,0:09:10.08,0:09:12.10,Default,,0000,0000,0000,,So, let's talk about them.
Dialogue: 0,0:09:15.28,0:09:16.86,Default,,0000,0000,0000,,Time management.
Dialogue: 0,0:09:18.47,0:09:20.82,Default,,0000,0000,0000,,We need to give up on the idea
Dialogue: 0,0:09:20.84,0:09:24.37,Default,,0000,0000,0000,,that we have to be\Nconnected or accessible 24/7.
Dialogue: 0,0:09:24.81,0:09:27.22,Default,,0000,0000,0000,,Now, of course, developers\Nwill try to convince you
Dialogue: 0,0:09:27.22,0:09:29.20,Default,,0000,0000,0000,,that everything is very important.
Dialogue: 0,0:09:30.19,0:09:33.02,Default,,0000,0000,0000,,The truth is very few things are.
Dialogue: 0,0:09:33.45,0:09:35.36,Default,,0000,0000,0000,,Remember what we said before.
Dialogue: 0,0:09:36.11,0:09:40.60,Default,,0000,0000,0000,,It is your attention
Dialogue: 0,0:09:40.61,0:09:44.46,Default,,0000,0000,0000,,that is a real scarcity\Nin the information age.
Dialogue: 0,0:09:45.13,0:09:47.60,Default,,0000,0000,0000,,It is a little bit like with food.
Dialogue: 0,0:09:47.61,0:09:51.17,Default,,0000,0000,0000,,You can have all the food\Nyou may want to have in your fridge,
Dialogue: 0,0:09:51.18,0:09:55.16,Default,,0000,0000,0000,,but this does not mean\Nthat you need to eat it all, all the time.
Dialogue: 0,0:09:59.50,0:10:04.51,Default,,0000,0000,0000,,So my top tip is to disable\Nall notifications on your devices,
Dialogue: 0,0:10:04.75,0:10:09.92,Default,,0000,0000,0000,,use delayed email function\Nto avoid being distracted by emails,
Dialogue: 0,0:10:10.21,0:10:15.19,Default,,0000,0000,0000,,and use blocking apps to make sure\Nthat you're accessing certain websites
Dialogue: 0,0:10:15.19,0:10:16.61,Default,,0000,0000,0000,,only at a certain time
Dialogue: 0,0:10:16.62,0:10:20.20,Default,,0000,0000,0000,,and not being distracted\Nby them at other times.
Dialogue: 0,0:10:20.66,0:10:25.72,Default,,0000,0000,0000,,This way, you are in charge\Nof where you're getting information,
Dialogue: 0,0:10:25.72,0:10:28.19,Default,,0000,0000,0000,,as opposed to being\Ndictated by technology.
Dialogue: 0,0:10:29.21,0:10:30.99,Default,,0000,0000,0000,,To give an example,
Dialogue: 0,0:10:31.27,0:10:32.65,Default,,0000,0000,0000,,Eric Schmidt,
Dialogue: 0,0:10:32.65,0:10:35.89,Default,,0000,0000,0000,,who is Executive Chairman of Alphabet,\Nthe Google company,
Dialogue: 0,0:10:36.10,0:10:41.80,Default,,0000,0000,0000,,switches off both of his smartphones\Non most evenings during dinner time.
Dialogue: 0,0:10:42.35,0:10:45.62,Default,,0000,0000,0000,,And, believe me, he's a much\Nbusier guy than most of us.
Dialogue: 0,0:10:49.17,0:10:52.38,Default,,0000,0000,0000,,Also, do not multitask online.
Dialogue: 0,0:10:52.38,0:10:56.62,Default,,0000,0000,0000,,So, do not switch between different tabs\Nor between different devices.
Dialogue: 0,0:10:57.73,0:11:00.23,Default,,0000,0000,0000,,A Stanford experiment proves
Dialogue: 0,0:11:00.24,0:11:04.54,Default,,0000,0000,0000,,that the more we multitask,\Nthe worse we become at it,
Dialogue: 0,0:11:04.55,0:11:07.37,Default,,0000,0000,0000,,we unlearn our brain to do that.
Dialogue: 0,0:11:08.54,0:11:11.44,Default,,0000,0000,0000,,Well, you will still likely\Nget distracted,
Dialogue: 0,0:11:11.89,0:11:13.39,Default,,0000,0000,0000,,but you can plan for it.
Dialogue: 0,0:11:14.33,0:11:19.57,Default,,0000,0000,0000,,So incorporate five minutes\Nof distraction time every now and then
Dialogue: 0,0:11:19.60,0:11:21.33,Default,,0000,0000,0000,,in your work routine,
Dialogue: 0,0:11:21.36,0:11:26.06,Default,,0000,0000,0000,,but only after you're done\Nwith a chunk of work and as a reward only.
Dialogue: 0,0:11:26.08,0:11:30.70,Default,,0000,0000,0000,,Again, this way, you are taking back\Ncontrol over your time.
Dialogue: 0,0:11:34.82,0:11:36.54,Default,,0000,0000,0000,,Space management
Dialogue: 0,0:11:37.10,0:11:41.29,Default,,0000,0000,0000,,is all about where you want\Nto have connection,
Dialogue: 0,0:11:41.29,0:11:44.49,Default,,0000,0000,0000,,and where you want to have silence.
Dialogue: 0,0:11:44.51,0:11:46.16,Default,,0000,0000,0000,,Have you ever thought
Dialogue: 0,0:11:47.27,0:11:52.43,Default,,0000,0000,0000,,why the most expensive areas in the city\Nare usually the quietest ones?
Dialogue: 0,0:11:53.38,0:11:57.44,Default,,0000,0000,0000,,Why is it that,\Nin airport business lounges,
Dialogue: 0,0:11:57.45,0:12:01.79,Default,,0000,0000,0000,,there is hardly any sound\Nor music or advertising?
Dialogue: 0,0:12:03.22,0:12:06.56,Default,,0000,0000,0000,,Why is silence valued so highly?
Dialogue: 0,0:12:07.79,0:12:12.49,Default,,0000,0000,0000,,Well, this is because it's only in silence\Nthat our brain gets an opportunity
Dialogue: 0,0:12:12.50,0:12:17.23,Default,,0000,0000,0000,,to process information\Nthat we have been feeding into it.
Dialogue: 0,0:12:18.95,0:12:22.80,Default,,0000,0000,0000,,We cannot take good conscious decisions
Dialogue: 0,0:12:23.36,0:12:24.65,Default,,0000,0000,0000,,or be creative
Dialogue: 0,0:12:24.66,0:12:25.92,Default,,0000,0000,0000,,if we are overwhelmed.
Dialogue: 0,0:12:27.00,0:12:31.13,Default,,0000,0000,0000,,And we are always overwhelmed\Nwhen we go online,
Dialogue: 0,0:12:31.84,0:12:34.19,Default,,0000,0000,0000,,because our brain\Nis not good at multitasking.
Dialogue: 0,0:12:36.69,0:12:40.82,Default,,0000,0000,0000,,So, do not bring the devices
Dialogue: 0,0:12:40.82,0:12:43.78,Default,,0000,0000,0000,,into the areas\Nwhere you process information,
Dialogue: 0,0:12:43.78,0:12:45.32,Default,,0000,0000,0000,,where you have rest.
Dialogue: 0,0:12:45.34,0:12:51.17,Default,,0000,0000,0000,,This includes your bedroom,\Nyour bathroom, and your dining table.
Dialogue: 0,0:12:51.61,0:12:55.08,Default,,0000,0000,0000,,Also, if you keep your phone\Nnext to your bed
Dialogue: 0,0:12:55.11,0:12:58.81,Default,,0000,0000,0000,,this puts your brain\Ninto the state of alarm.
Dialogue: 0,0:12:58.82,0:13:02.92,Default,,0000,0000,0000,,as [shown by] research\Nby Harvard Medical School.
Dialogue: 0,0:13:02.94,0:13:07.18,Default,,0000,0000,0000,,And, of course, you will feel tempted\Nto check it first thing in the morning.
Dialogue: 0,0:13:07.22,0:13:10.30,Default,,0000,0000,0000,,It's like keeping a chocolate brownie\Nnext to your bed;
Dialogue: 0,0:13:10.30,0:13:12.42,Default,,0000,0000,0000,,of course you will eat it.
Dialogue: 0,0:13:12.45,0:13:15.35,Default,,0000,0000,0000,,So, get an alarm clock.
Dialogue: 0,0:13:17.95,0:13:21.13,Default,,0000,0000,0000,,Your device is just a tool.
Dialogue: 0,0:13:24.68,0:13:26.68,Default,,0000,0000,0000,,it is not part of you.
Dialogue: 0,0:13:26.70,0:13:29.16,Default,,0000,0000,0000,,You can carry around\Nyour saw or your hammer,
Dialogue: 0,0:13:29.44,0:13:32.21,Default,,0000,0000,0000,,you don't take them\Nto the bedroom - hopefully!
Dialogue: 0,0:13:33.77,0:13:37.77,Default,,0000,0000,0000,,Like any tool, your devices\Nneed their own places.
Dialogue: 0,0:13:37.77,0:13:40.98,Default,,0000,0000,0000,,For example, I try not\Nto carry around my devices,
Dialogue: 0,0:13:40.99,0:13:44.63,Default,,0000,0000,0000,,and also remove them out of sight\Nwhen I'm not using them.
Dialogue: 0,0:13:45.01,0:13:47.64,Default,,0000,0000,0000,,This way I feel less tempted\Nto check them.
Dialogue: 0,0:13:51.39,0:13:52.89,Default,,0000,0000,0000,,Relationship management.
Dialogue: 0,0:13:53.70,0:13:57.08,Default,,0000,0000,0000,,When I was still working\Nfor an advertising agency,
Dialogue: 0,0:13:57.44,0:14:03.24,Default,,0000,0000,0000,,we had a client who kept sending us\Nhundreds and hundreds of emails daily
Dialogue: 0,0:14:03.25,0:14:06.43,Default,,0000,0000,0000,,to make sure that we're on track\Ndelivering the project.
Dialogue: 0,0:14:07.07,0:14:11.45,Default,,0000,0000,0000,,In fact, it was his emails\Nthat kept us away from doing the work,
Dialogue: 0,0:14:11.62,0:14:14.53,Default,,0000,0000,0000,,because all we were doing\Nwas just reading and answering them.
Dialogue: 0,0:14:15.56,0:14:17.72,Default,,0000,0000,0000,,So, we built a dashboard
Dialogue: 0,0:14:18.28,0:14:22.24,Default,,0000,0000,0000,,that allowed us to show to the client
Dialogue: 0,0:14:22.24,0:14:25.80,Default,,0000,0000,0000,,the progress we're making in real time\Nwithout any involvement.
Dialogue: 0,0:14:26.37,0:14:28.62,Default,,0000,0000,0000,,It took us about an hour to do so,
Dialogue: 0,0:14:28.95,0:14:30.43,Default,,0000,0000,0000,,and, in a week's time,
Dialogue: 0,0:14:30.44,0:14:33.17,Default,,0000,0000,0000,,the email rate dropped so considerably
Dialogue: 0,0:14:33.18,0:14:35.80,Default,,0000,0000,0000,,that we were finally able\Nto get the work done.
Dialogue: 0,0:14:37.22,0:14:42.32,Default,,0000,0000,0000,,We still don't have a digital etiquette\Nas to how people can best contact you,
Dialogue: 0,0:14:42.86,0:14:45.08,Default,,0000,0000,0000,,so you can get\Nan equally important message
Dialogue: 0,0:14:45.08,0:14:49.68,Default,,0000,0000,0000,,via WhatsApp, Skype, email, you name it.
Dialogue: 0,0:14:50.71,0:14:54.90,Default,,0000,0000,0000,,The moral is you need to heavily manage\Npeople's expectations
Dialogue: 0,0:14:54.90,0:14:56.76,Default,,0000,0000,0000,,as to how they can contact you.
Dialogue: 0,0:14:57.66,0:14:59.83,Default,,0000,0000,0000,,For example, before I meet somebody,
Dialogue: 0,0:14:59.83,0:15:03.08,Default,,0000,0000,0000,,I ask them to send me a text message\Nif anything changes.
Dialogue: 0,0:15:03.09,0:15:05.39,Default,,0000,0000,0000,,Because I don't have Internet\Non my phone.
Dialogue: 0,0:15:05.49,0:15:07.05,Default,,0000,0000,0000,,And it works really well.
Dialogue: 0,0:15:08.33,0:15:12.22,Default,,0000,0000,0000,,What do you do, however,\Nif you work for a company
Dialogue: 0,0:15:12.22,0:15:16.29,Default,,0000,0000,0000,,that expects you to be connected\Nand on top of everything for 24/7?
Dialogue: 0,0:15:18.66,0:15:20.42,Default,,0000,0000,0000,,Well, first things first,
Dialogue: 0,0:15:20.58,0:15:23.86,Default,,0000,0000,0000,,stop contributing to this mess\Nby cc'ing everyone.
Dialogue: 0,0:15:24.92,0:15:28.40,Default,,0000,0000,0000,,If you want to receive fewer emails,\Nsend fewer emails.
Dialogue: 0,0:15:29.12,0:15:31.89,Default,,0000,0000,0000,,Second, you might want to mention
Dialogue: 0,0:15:31.89,0:15:34.51,Default,,0000,0000,0000,,a few statistics\Nto your colleagues and bosses.
Dialogue: 0,0:15:34.52,0:15:37.58,Default,,0000,0000,0000,,For example, a study\Nby Harvard Business School
Dialogue: 0,0:15:37.58,0:15:40.98,Default,,0000,0000,0000,,that said that consultants,\Nknowledge workers,
Dialogue: 0,0:15:41.00,0:15:45.09,Default,,0000,0000,0000,,who had predictable time off\Nthroughout the week
Dialogue: 0,0:15:45.09,0:15:48.14,Default,,0000,0000,0000,,performed much better\Nand were much more productive
Dialogue: 0,0:15:48.15,0:15:49.30,Default,,0000,0000,0000,,than those who didn't.
Dialogue: 0,0:15:50.46,0:15:53.48,Default,,0000,0000,0000,,Or you can quote an example\Nof a few companies.
Dialogue: 0,0:15:53.50,0:15:57.81,Default,,0000,0000,0000,,For example, one of the UK's\Nleading multinationals
Dialogue: 0,0:15:57.82,0:16:02.45,Default,,0000,0000,0000,,recently introduced\Na two-hour-per-week email ban
Dialogue: 0,0:16:02.45,0:16:03.84,Default,,0000,0000,0000,,for all senior management
Dialogue: 0,0:16:03.84,0:16:05.54,Default,,0000,0000,0000,,in the interest of productivity.
Dialogue: 0,0:16:05.88,0:16:11.48,Default,,0000,0000,0000,,Or a current German car manufacturer\Ndoes not allow sending or receiving emails
Dialogue: 0,0:16:11.49,0:16:14.47,Default,,0000,0000,0000,,30 minutes after the employee's\Nshift has ended.
Dialogue: 0,0:16:15.32,0:16:17.16,Default,,0000,0000,0000,,If this doesn't help,
Dialogue: 0,0:16:17.17,0:16:20.04,Default,,0000,0000,0000,,then you can try moving\Nto a different country,
Dialogue: 0,0:16:20.45,0:16:22.16,Default,,0000,0000,0000,,like France and Brazil
Dialogue: 0,0:16:22.18,0:16:25.44,Default,,0000,0000,0000,,where they have now\Nthe so-called rights to disconnect laws,
Dialogue: 0,0:16:25.100,0:16:29.90,Default,,0000,0000,0000,,that, among other things, regulate
Dialogue: 0,0:16:29.90,0:16:34.14,Default,,0000,0000,0000,,whether the person has the right\Nnot to read work-related emails
Dialogue: 0,0:16:34.15,0:16:35.69,Default,,0000,0000,0000,,after the working hours.
Dialogue: 0,0:16:39.19,0:16:44.42,Default,,0000,0000,0000,,Self-management is the last cornerstone\Nof changing your digital behaviour,
Dialogue: 0,0:16:44.100,0:16:46.71,Default,,0000,0000,0000,,and the most tricky part,
Dialogue: 0,0:16:47.05,0:16:50.46,Default,,0000,0000,0000,,because it does not help, it doesn't work,
Dialogue: 0,0:16:50.47,0:16:53.03,Default,,0000,0000,0000,,if you prohibit yourself\Nfrom going online.
Dialogue: 0,0:16:53.54,0:16:56.68,Default,,0000,0000,0000,,Because your brain still needs\Nthe excitement of dopamine.
Dialogue: 0,0:16:57.28,0:17:03.28,Default,,0000,0000,0000,,So, instead, you need to be thinking about\Nwhere you will take this dopamine from?
Dialogue: 0,0:17:03.49,0:17:05.70,Default,,0000,0000,0000,,What will you do with all this free time
Dialogue: 0,0:17:05.71,0:17:08.09,Default,,0000,0000,0000,,that all of a sudden\Nyou will have available?
Dialogue: 0,0:17:08.90,0:17:13.90,Default,,0000,0000,0000,,And this is where I want to share with you\Nmy last key learning,
Dialogue: 0,0:17:14.69,0:17:18.42,Default,,0000,0000,0000,,and why I think I failed for so long\Nto give on my smartphone.
Dialogue: 0,0:17:19.54,0:17:23.87,Default,,0000,0000,0000,,I just did not want to deal\Nwith my own problems.
Dialogue: 0,0:17:25.56,0:17:29.43,Default,,0000,0000,0000,,When you don't have\Nanything that distracts you,
Dialogue: 0,0:17:29.44,0:17:32.46,Default,,0000,0000,0000,,then you will have\Nto start dealing with the stuff
Dialogue: 0,0:17:32.47,0:17:34.51,Default,,0000,0000,0000,,you have been running away from.
Dialogue: 0,0:17:36.54,0:17:39.54,Default,,0000,0000,0000,,We often go online not because we need to,
Dialogue: 0,0:17:39.56,0:17:42.85,Default,,0000,0000,0000,,but because we have\Nsome internal trigger to do that.
Dialogue: 0,0:17:43.17,0:17:45.100,Default,,0000,0000,0000,,Maybe we want to feel Important,
Dialogue: 0,0:17:46.02,0:17:48.14,Default,,0000,0000,0000,,or maybe we are depressed.
Dialogue: 0,0:17:48.15,0:17:51.57,Default,,0000,0000,0000,,In fact, a study by Missouri University\Nof Science and Technology
Dialogue: 0,0:17:51.58,0:17:52.84,Default,,0000,0000,0000,,says exactly that,
Dialogue: 0,0:17:53.31,0:17:58.36,Default,,0000,0000,0000,,that people who spent a lot of time online\Ntend to be depressed.
Dialogue: 0,0:17:59.16,0:18:04.14,Default,,0000,0000,0000,,So, the next time you feel\Nan urge to check your device,
Dialogue: 0,0:18:04.14,0:18:05.45,Default,,0000,0000,0000,,ask yourself:
Dialogue: 0,0:18:05.45,0:18:08.74,Default,,0000,0000,0000,,What is really triggering me to do that?
Dialogue: 0,0:18:09.18,0:18:13.60,Default,,0000,0000,0000,,Is there is something I'm trying\Nto avoid feeling or thinking about?
Dialogue: 0,0:18:16.13,0:18:20.71,Default,,0000,0000,0000,,Once you get a life,\Nand a natural source of dopamine,
Dialogue: 0,0:18:21.43,0:18:27.65,Default,,0000,0000,0000,,you won't need anything\Nto distract yourselves from yourselves.
Dialogue: 0,0:18:28.89,0:18:30.10,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:18:30.28,0:18:33.50,Default,,0000,0000,0000,,(Applause)