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So a few years ago I heard
an interesting rumor.

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Apparently, the head
of a large pet food company

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would into the annual shareholder's
meeting with can of dog food,

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and he would eat the can of dog food,

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and this was his way of convincing them
that if it was good enough for him,

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it was good enough for their pets.

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This strategy is now known as dogfooding,

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and it's a common strategy
in the business world.

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It doesn't mean everyone
goes in and eats dog food,

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but business people
will use their own products

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to demonstrate that they feel --

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that they're confident in them.

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This is a widespread practice,

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but I think what's really interesting
is when you find exceptions to this rule.

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When you find cases of businesses

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or people in businesses
who don't use their own products.

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Turns out there's one industry where
this happens in a common way --

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in a pretty regular way --

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and that is the screen-based
tech industry.

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So, in 2010,

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Steve Jobs,

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when he was releasing the iPad,

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described the iPad as a device
that was "extraordinary."

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"The best browsing experience
you've ever had;

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way better than a laptop,

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way better than a smartphone ...

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It's an incredible experience."

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A couple of months later,

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he was approached by a journalist
from The New York Times,

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and they had a long phone call.

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At the end of the call,

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the journalist threw in a question
that seemed like a sort of softball.

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He said to him, "Your kids
must love the iPad."

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There's an obvious answer to this,

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but what Jobs said really
staggered the journalist.

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He was very surpsrised,

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because he said, "They haven't used it.

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We limit how much technology
our kids use at home."

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This is a very common thing
in the tech world.

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In fact there's a school
quite near Silicon Valley

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called the Waldorf School
of the Peninsula,

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and they don't introduce screens
until the eighth grade.

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What's really interesting
about the school

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is that 75 percent
of the kids who go there

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have parents who are high-level
Silicon Valley tech execs.

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So when I heard about this,

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I thought it was interesting
and surprising,

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and it pushed me to consider
what screens were doing to me

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and to my family and the people I loved,

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and to people at large.

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So for the last five years,

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as a professor of business and psychology,

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I've been studying the effect
of screens on our lives.

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I want to start by just focusing
on how much time they take from us,

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and then we can talk about
what that time looks like.

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What I'm showing you here
is the average 24-hour workday

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at three different points in history:

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2007 --

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10 years ago --

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2015,

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and then data that I collected
actually only last week.

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And a lot of things haven't
changed all that much.

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We sleep roughly seven and a half
to eight hours a day,

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some people say that's declined slightly,

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but it hasn't changed much.

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We work eight and a half
to nine hours a day.

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We engage in survival activities --

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these are things like eating
and bathing and looking after kids --

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about three hours a day.

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That leaves this white space.

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That's our personal time.

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That space is incredibly important to us.

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That's the space where we do things
that make us individuals.

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That's where hobbies happen,

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where we have close relationships,

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where we really think about our lives,

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where we get creative,

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where we zoom back

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and try to work out whether
our lives have been meaningful.

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We get some of that from work as well,

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but when people look back on their lives

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and they wonder what
their lives have been like

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at the end of their lives,

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you look at the last things they say --

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they are talking about those moments
that happen in that white personal space.

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So it's sacred;

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it's important to us.

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Now what I'm going to do is show you

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how much of that space
is taken up by screens across time.

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In 2007,

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this much.

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That was the year that Apple
introduced the first iPhone.

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Eight years later,

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this much.

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Now, this much.

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That's how much time we spend
of that free time in front of our screens.

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This yellow area,

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this thin sliver,

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is where the magic happens.

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That's where your humanity lives.

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And right now it's in a very small box.

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So what do we do about this?

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Well, the first question is,

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what does that red space look like?

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Of course screens are miraculous
in a lot of ways.

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I live in New York,

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a lot of my family lives in Australia,

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and I have a one-year-old son.

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The way I've been able to introduce
them to him is with screens.

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I couldn't have done that 15
or 20 years ago in quite the same way.

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So there's a lot of good
that comes from them.

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One thing you can do is
you can ask yourself,

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what goes on during that time?

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How enriching are the apps
that we're using?

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And some are enriching.

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If you stop people while
they're using them and say,

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"Tell us how do you feel right now,"

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they say they feel pretty good
about these apps.

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Those that focus on relaxation,
exercise, weather, reading,

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education and health.

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They spend an average of nine
minutes a day on each of these.

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These apps make them much less happy.

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About half the people,

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when you interrupt them
and say, "How do you feel?"

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say they don't feel good about using them.

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What's interesting about these --

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dating, social networking, gaming,
entertainment, news,

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web browsing --

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people spend 27 minutes a day
on each of these.

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We're spending three times longer
on the apps that don't make us happy.

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That doesn't seem very wise.

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One of the reasons we spend so much
time on these apps that make us unhappy

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is that they rob us of stopping cues.

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Stopping cues were everywhere
in the 20th century.

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They were baked into everything we did.

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A stopping cue is basically a signal
that it's time to move on,

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to do something new,

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to do something different.

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Think about newspapers,

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eventually you get to the end,

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you fold the newspaper away,

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you put it aside.

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The same with magazines,

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books, you get to the end of a chapter,

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prompts you to consider whether
you want to continue.

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You watched a show on TV,

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eventually the show would end

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and then you'd have a week
until the next one came.

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There were stopping cues everywhere.

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But the way we consume media today
is such that there are no stopping cues.

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The newsfeed just rolls on,

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and everything's bottomless:

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Twitter, Facebook, Instagram,

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email, text messaging, the news.

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And when you do check all sorts
of other sources,

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you can just keep going
on and on and on.

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So we can get a cue about what to do
from Western Europe,

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where they seem to have a number
of pretty good ideas in the workplace.

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Here's one example.

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This is a Dutch design firm.

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And what they've done is they've
rigged the desks to the ceiling.

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At 6pm every day,

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it doesn't matter who you're
emailing or what you're doing,

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the desks rise to the ceiling.

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(Laughter)

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(Applause)

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Four days a week the space
turns into a yoga studio.

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One day a week,

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into a dance club.

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It's really up to you which ones
you stick around for.

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But this is a great stopping rule,

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because it means at the end of the day,

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everything stops.

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There's no way to work.

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At Daimler,

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the German car company,

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they've got another great strategy.

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When you go on vacation,

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instead of saying, "This
person's on vacation,

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they'll get back to you eventually,"

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they say, "This person's on vacation,
so we've deleted your email."

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"This person will never see
the email you just sent."

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(Laughter)

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"You can email back in a couple of weeks,

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or you can email someone else."

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(Laughter)

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(Applause)

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You can imagine what that's like.

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You go on vacation and you're
actually on vacation.

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The people who work
at this company feel

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that they actually get a break from work.

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But of course that doesn't tell us much

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about what we should do at home
in our own lives,

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and so I want to make some suggestions.

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It's easy to say between say,
five and six pm

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I'm going to not use my phone.

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The problem is five and six pm
looks different on different days.

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I think a far better strategy is to say,

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I do certain things every day,

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there are certain occasions
that happen every day,

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like eating dinner.

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Sometimes I'll be alone,

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sometimes with other people,

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sometimes in a restaurant,

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sometimes at home,

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99:59:59,999 --> 99:59:59,999
but the rule that I've adopted is
I will never use my phone at the table.

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It's far away.

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As a far a way as possible.

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99:59:59,999 --> 99:59:59,999
Because we're really bad
at resisting temptation,

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but when you have a stopping cue

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that every time dinner begins,

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99:59:59,999 --> 99:59:59,999
my phone goes far away,

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you avoid temptation all together.

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99:59:59,999 --> 99:59:59,999
At first it hurts.

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99:59:59,999 --> 99:59:59,999
I had massive FOMO.

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I struggled.

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99:59:59,999 --> 99:59:59,999
But what happens is you get used to it.

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You overcome the withdrawl the same
way you would from a drug,

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and what happens is life
becomes more colorful,

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richer,

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99:59:59,999 --> 99:59:59,999
more interesting --

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99:59:59,999 --> 99:59:59,999
you have better conversations.

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99:59:59,999 --> 99:59:59,999
You really connect with the people
who are there with you.

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I think it's a fantastic strategy,

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and we know it works,

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because when people do this,

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and I've tracked a whole lot of people
who have tried this,

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it expands.

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They feels so good about it

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that they start doing it for the first
hour of the day in the morning.

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99:59:59,999 --> 99:59:59,999
They start putting their phones
on airplane mode on the weekend.

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99:59:59,999 --> 99:59:59,999
That way your phone remains a camera,

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but it's no longer a phone.

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It's a really poweful idea,

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and we know people feel much better
about their lives when they do this.

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99:59:59,999 --> 99:59:59,999
So what's the take-home here?

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Screens are miraculous.

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I've already said that,

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and I feel that it's true.

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But the way we use them is a lot like
driving down a really fast, long road,

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and you're in a car where the accelerator
is mashed to the floor,

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it's kind of hard
to reach the brake pedal.

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You've got a choice.

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You can either glide by,

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99:59:59,999 --> 99:59:59,999
past the beautiful ocean scenes
and take snaps out the window --

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and that's the easy thing to do --

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or you can go out of your way
to move the car to the side of the road

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to push that brake pedal,

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99:59:59,999 --> 99:59:59,999
to get out,

250
99:59:59,999 --> 99:59:59,999
take off your shoes and socks,

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99:59:59,999 --> 99:59:59,999
take a couple of steps onto the sand,

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99:59:59,999 --> 99:59:59,999
feel what the sand feels like
under your feet,

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99:59:59,999 --> 99:59:59,999
walk to the ocean

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99:59:59,999 --> 99:59:59,999
and let the ocean lap at your ankles.

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99:59:59,999 --> 99:59:59,999
Your life will be richer
and more meaningful

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99:59:59,999 --> 99:59:59,999
because you breathe in that experience,

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99:59:59,999 --> 99:59:59,999
and because you've
left your phone in the car.

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Thank you.

259
99:59:59,999 --> 99:59:59,999
(Applause)