[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.58,0:00:08.26,Default,,0000,0000,0000,,A few years ago,
Dialogue: 0,0:00:08.26,0:00:12.54,Default,,0000,0000,0000,,I began to observe\Nsomething in my own behavior
Dialogue: 0,0:00:12.54,0:00:16.64,Default,,0000,0000,0000,,that made me a bit uncomfortable.
Dialogue: 0,0:00:16.64,0:00:22.53,Default,,0000,0000,0000,,And that was that from the moment\Nthat I woke up to the end of the day,
Dialogue: 0,0:00:22.53,0:00:25.79,Default,,0000,0000,0000,,my life was a series of screens.
Dialogue: 0,0:00:25.79,0:00:26.96,Default,,0000,0000,0000,,I started the day
Dialogue: 0,0:00:26.96,0:00:30.15,Default,,0000,0000,0000,,with the thing that woke me up\Nfirst thing in the morning, my phone,
Dialogue: 0,0:00:30.15,0:00:34.41,Default,,0000,0000,0000,,and so I sat there in bed watching\Nvarious cooking videos on Instagram
Dialogue: 0,0:00:34.41,0:00:37.46,Default,,0000,0000,0000,,and bouncing around between a bunch\Nof different applications.
Dialogue: 0,0:00:37.46,0:00:41.81,Default,,0000,0000,0000,,But then it was time\Nto get out of bed and cook breakfast,
Dialogue: 0,0:00:41.81,0:00:43.96,Default,,0000,0000,0000,,and so the thing that I focused then on,
Dialogue: 0,0:00:43.96,0:00:46.49,Default,,0000,0000,0000,,in addition to the omelette in the pan,
Dialogue: 0,0:00:46.49,0:00:49.41,Default,,0000,0000,0000,,was the iPad that was\Nright next to the oven.
Dialogue: 0,0:00:49.41,0:00:51.57,Default,,0000,0000,0000,,And then it was time to do some work,
Dialogue: 0,0:00:51.57,0:00:53.70,Default,,0000,0000,0000,,and so I went to a different screen
Dialogue: 0,0:00:53.70,0:00:55.74,Default,,0000,0000,0000,,which was attached\Nto another screen itself.
Dialogue: 0,0:00:55.74,0:00:56.75,Default,,0000,0000,0000,,All the while,
Dialogue: 0,0:00:56.75,0:00:58.61,Default,,0000,0000,0000,,this little devil on my wrist
Dialogue: 0,0:00:58.61,0:01:02.78,Default,,0000,0000,0000,,was tapping and beeping\Nand blooping and distracting me
Dialogue: 0,0:01:02.78,0:01:06.46,Default,,0000,0000,0000,,as I was trying\Nto get important stuff done.
Dialogue: 0,0:01:07.95,0:01:14.15,Default,,0000,0000,0000,,But there was one particular offender\Nout of all of these different devices
Dialogue: 0,0:01:14.15,0:01:17.79,Default,,0000,0000,0000,,that I wasted more time on\Nthan anything else.
Dialogue: 0,0:01:17.79,0:01:21.11,Default,,0000,0000,0000,,That was this dastardly thing: my phone.
Dialogue: 0,0:01:21.11,0:01:24.77,Default,,0000,0000,0000,,I could spend hours\Non this thing every single day.
Dialogue: 0,0:01:24.77,0:01:27.89,Default,,0000,0000,0000,,And so I decided to essentially,\Nfor all intents and purposes,
Dialogue: 0,0:01:27.89,0:01:30.38,Default,,0000,0000,0000,,get rid of the thing for a month.
Dialogue: 0,0:01:30.38,0:01:31.73,Default,,0000,0000,0000,,As an experiment, I thought,
Dialogue: 0,0:01:31.73,0:01:35.46,Default,,0000,0000,0000,,"I'm going to live on this thing\Nfor just 30 minutes every single day
Dialogue: 0,0:01:35.46,0:01:37.22,Default,,0000,0000,0000,,at a maximum."
Dialogue: 0,0:01:37.22,0:01:39.55,Default,,0000,0000,0000,,And so this is the amount\Nof time I have for maps,
Dialogue: 0,0:01:39.55,0:01:41.65,Default,,0000,0000,0000,,this is the amount of time\Nto call my mother,
Dialogue: 0,0:01:41.65,0:01:43.22,Default,,0000,0000,0000,,this is the amount of time I have
Dialogue: 0,0:01:43.22,0:01:45.46,Default,,0000,0000,0000,,for everything that I could\Npossibly want to do,
Dialogue: 0,0:01:45.46,0:01:47.82,Default,,0000,0000,0000,,to listen to music, to listen to podcasts,
Dialogue: 0,0:01:47.82,0:01:52.37,Default,,0000,0000,0000,,and I observed what happened\Nduring this time.
Dialogue: 0,0:01:52.84,0:01:54.92,Default,,0000,0000,0000,,It took about a week
Dialogue: 0,0:01:55.16,0:02:00.05,Default,,0000,0000,0000,,to adjust downward into a new,\Nlower level of stimulation,
Dialogue: 0,0:02:00.05,0:02:02.01,Default,,0000,0000,0000,,but once I did,
Dialogue: 0,0:02:02.01,0:02:08.08,Default,,0000,0000,0000,,I noticed that three\Ncurious things began to happen.
Dialogue: 0,0:02:08.48,0:02:11.31,Default,,0000,0000,0000,,First, my attention span grew.
Dialogue: 0,0:02:11.31,0:02:13.32,Default,,0000,0000,0000,,It was like I could focus on things,
Dialogue: 0,0:02:13.32,0:02:14.63,Default,,0000,0000,0000,,not effortlessly,
Dialogue: 0,0:02:14.63,0:02:20.31,Default,,0000,0000,0000,,but with much more ease than I could\Nbefore this experiment started.
Dialogue: 0,0:02:20.31,0:02:23.76,Default,,0000,0000,0000,,In addition to this, though,\Nas I was going about the world
Dialogue: 0,0:02:23.76,0:02:25.90,Default,,0000,0000,0000,,and especially when my mind\Nwandered a bit,
Dialogue: 0,0:02:25.90,0:02:29.38,Default,,0000,0000,0000,,I had more ideas that my mind arrived at,
Dialogue: 0,0:02:29.38,0:02:31.09,Default,,0000,0000,0000,,and on top of this,
Dialogue: 0,0:02:31.09,0:02:35.76,Default,,0000,0000,0000,,I had more plans and thoughts\Nabout the future.
Dialogue: 0,0:02:35.76,0:02:41.48,Default,,0000,0000,0000,,Getting rid of one simple device\Nled to these three effects.
Dialogue: 0,0:02:42.20,0:02:43.22,Default,,0000,0000,0000,,Why?
Dialogue: 0,0:02:45.11,0:02:50.02,Default,,0000,0000,0000,,Noticing this a few years back\Nled me on this long journey
Dialogue: 0,0:02:50.02,0:02:55.45,Default,,0000,0000,0000,,to get to the bottom of what it takes\Nto focus in a world of distraction.
Dialogue: 0,0:02:55.45,0:03:00.15,Default,,0000,0000,0000,,I pored over hundreds of research papers\Nfrom front to back at my office.
Dialogue: 0,0:03:00.15,0:03:02.96,Default,,0000,0000,0000,,I don't know if you've ever watched\None of those crime shows
Dialogue: 0,0:03:02.96,0:03:04.77,Default,,0000,0000,0000,,where somebody's solving a murder.
Dialogue: 0,0:03:04.77,0:03:06.68,Default,,0000,0000,0000,,And so they have this big Bristol board,
Dialogue: 0,0:03:06.68,0:03:08.44,Default,,0000,0000,0000,,and there's string attached to papers
Dialogue: 0,0:03:08.44,0:03:10.82,Default,,0000,0000,0000,,attached to memos\Nattached to newspaper clippings -
Dialogue: 0,0:03:10.82,0:03:12.92,Default,,0000,0000,0000,,this is like what the state\Nof my office was.
Dialogue: 0,0:03:12.92,0:03:15.78,Default,,0000,0000,0000,,I flew out to meet experts\Naround the world who study focus;
Dialogue: 0,0:03:15.78,0:03:17.67,Default,,0000,0000,0000,,I conducted more experiments on myself
Dialogue: 0,0:03:17.67,0:03:22.42,Default,,0000,0000,0000,,until the point I had\N25,000 words of research notes
Dialogue: 0,0:03:22.42,0:03:25.46,Default,,0000,0000,0000,,about why this is the case.
Dialogue: 0,0:03:25.46,0:03:31.14,Default,,0000,0000,0000,,How does technology influence\Nour attention and our ability to focus?
Dialogue: 0,0:03:32.47,0:03:33.80,Default,,0000,0000,0000,,I want to start
Dialogue: 0,0:03:33.80,0:03:36.95,Default,,0000,0000,0000,,with the attention spans that we have.
Dialogue: 0,0:03:36.95,0:03:40.47,Default,,0000,0000,0000,,This is how we pay attention\Nto the world around us
Dialogue: 0,0:03:40.47,0:03:43.47,Default,,0000,0000,0000,,and how much control\Nwe have over our focus.
Dialogue: 0,0:03:43.47,0:03:47.30,Default,,0000,0000,0000,,The research around\Nthis particular area is fascinating.
Dialogue: 0,0:03:47.30,0:03:50.60,Default,,0000,0000,0000,,It turns out that when we do work\Nin front of a computer,
Dialogue: 0,0:03:50.60,0:03:53.31,Default,,0000,0000,0000,,especially when our phone is nearby,
Dialogue: 0,0:03:53.31,0:03:56.76,Default,,0000,0000,0000,,we focus on one thing for just 40 seconds
Dialogue: 0,0:03:56.76,0:04:00.53,Default,,0000,0000,0000,,before we switch to doing something else,
Dialogue: 0,0:04:00.53,0:04:04.39,Default,,0000,0000,0000,,and when we have things like Slack open\Nas we're doing some work,
Dialogue: 0,0:04:04.39,0:04:07.52,Default,,0000,0000,0000,,this lowers to 35 seconds.
Dialogue: 0,0:04:08.53,0:04:12.74,Default,,0000,0000,0000,,But the reason that this is the case\Nis not what we might think,
Dialogue: 0,0:04:12.74,0:04:14.30,Default,,0000,0000,0000,,after looking at the research.
Dialogue: 0,0:04:14.30,0:04:19.03,Default,,0000,0000,0000,,We think the problem\Nis that our brains are distracted.
Dialogue: 0,0:04:19.03,0:04:20.65,Default,,0000,0000,0000,,But after looking at the research,
Dialogue: 0,0:04:20.65,0:04:25.23,Default,,0000,0000,0000,,this is what I've come to know\Nas a symptom for the deeper problem,
Dialogue: 0,0:04:25.23,0:04:29.94,Default,,0000,0000,0000,,which runs much more deeply -\Nit's the root cause of this distraction.
Dialogue: 0,0:04:29.94,0:04:34.86,Default,,0000,0000,0000,,It's not that we're distracted;\Nit's that our brains are overstimulated.
Dialogue: 0,0:04:34.86,0:04:38.78,Default,,0000,0000,0000,,It's that we crave distraction\Nin the first place.
Dialogue: 0,0:04:38.78,0:04:41.87,Default,,0000,0000,0000,,Our brains love these tiny little nuggets
Dialogue: 0,0:04:41.87,0:04:45.88,Default,,0000,0000,0000,,of information and social media and email
Dialogue: 0,0:04:45.88,0:04:48.84,Default,,0000,0000,0000,,and these things that we do\Nover the course of the day.
Dialogue: 0,0:04:48.84,0:04:52.92,Default,,0000,0000,0000,,There's even a mechanism in our mind\Ncalled the "novelty bias,"
Dialogue: 0,0:04:52.92,0:04:55.83,Default,,0000,0000,0000,,by which our mind rewards us\Nwith a hit of dopamine,
Dialogue: 0,0:04:55.83,0:04:58.40,Default,,0000,0000,0000,,one of those wonderful pleasure chemicals,
Dialogue: 0,0:04:58.40,0:05:04.05,Default,,0000,0000,0000,,the same one we get when we eat and order\Na whole medium pizza from Domino's,
Dialogue: 0,0:05:04.05,0:05:06.57,Default,,0000,0000,0000,,you know, the same one\Nthat we get when we make love.
Dialogue: 0,0:05:06.57,0:05:10.26,Default,,0000,0000,0000,,We get that same stimulation\Nwhen we check Facebook.
Dialogue: 0,0:05:10.26,0:05:12.45,Default,,0000,0000,0000,,We get this dopamine\Ncoursing through our mind.
Dialogue: 0,0:05:12.45,0:05:14.68,Default,,0000,0000,0000,,And so we not only crave distraction,
Dialogue: 0,0:05:14.68,0:05:15.92,Default,,0000,0000,0000,,but our mind rewards us
Dialogue: 0,0:05:15.92,0:05:22.02,Default,,0000,0000,0000,,for seeking out and finding\Ndistraction in the first place.
Dialogue: 0,0:05:23.86,0:05:27.70,Default,,0000,0000,0000,,So, this is the state of our minds today.
Dialogue: 0,0:05:27.70,0:05:29.88,Default,,0000,0000,0000,,We're at this hyperstimulated state
Dialogue: 0,0:05:29.88,0:05:31.13,Default,,0000,0000,0000,,where we bounce around
Dialogue: 0,0:05:31.13,0:05:34.30,Default,,0000,0000,0000,,between these bunch\Nof different objects of attention
Dialogue: 0,0:05:34.30,0:05:38.06,Default,,0000,0000,0000,,that are very, very\Nstimulating for our mind.
Dialogue: 0,0:05:38.06,0:05:42.44,Default,,0000,0000,0000,,And so I thought, "Okay, if the phone\Nhad this impact on my attention span,
Dialogue: 0,0:05:42.44,0:05:47.68,Default,,0000,0000,0000,,what if I lowered how stimulated\NI was even more, still?"
Dialogue: 0,0:05:47.93,0:05:52.14,Default,,0000,0000,0000,,And so, you know,\Nthis feeling that we experience
Dialogue: 0,0:05:52.14,0:05:55.32,Default,,0000,0000,0000,,when we go from being\Nin a state of high stimulation
Dialogue: 0,0:05:55.32,0:05:56.84,Default,,0000,0000,0000,,into a state of low stimulation,
Dialogue: 0,0:05:56.84,0:05:58.48,Default,,0000,0000,0000,,it has a name.
Dialogue: 0,0:05:58.48,0:06:01.08,Default,,0000,0000,0000,,That name is called "boredom,"
Dialogue: 0,0:06:01.08,0:06:02.08,Default,,0000,0000,0000,,(Laughs)
Dialogue: 0,0:06:02.08,0:06:05.69,Default,,0000,0000,0000,,you know, this restlessness that we feel\Nwhen we have this super busy week
Dialogue: 0,0:06:05.69,0:06:08.80,Default,,0000,0000,0000,,and then we're lying on the couch\Non a Sunday afternoon, thinking,
Dialogue: 0,0:06:08.80,0:06:10.93,Default,,0000,0000,0000,,"Alright, well, what am I doing now?"
Dialogue: 0,0:06:11.47,0:06:15.64,Default,,0000,0000,0000,,So, I put out a call to the readers\Nof my website and I asked them,
Dialogue: 0,0:06:15.64,0:06:19.58,Default,,0000,0000,0000,,"What is the most boring thing\Nthat you can think of doing?
Dialogue: 0,0:06:19.58,0:06:22.54,Default,,0000,0000,0000,,I'm going to make myself bored\Nfor an hour a day, for a month."
Dialogue: 0,0:06:22.54,0:06:28.46,Default,,0000,0000,0000,,And so I did some stuff that I still am\Nupset about from my readers, to this day.
Dialogue: 0,0:06:28.46,0:06:31.74,Default,,0000,0000,0000,,Day one, I read the iTunes\Nterms and conditions for one hour.
Dialogue: 0,0:06:31.74,0:06:32.94,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:06:32.94,0:06:35.96,Default,,0000,0000,0000,,It's actually shorter and more readable\Nthan you might think.
Dialogue: 0,0:06:35.96,0:06:40.11,Default,,0000,0000,0000,,Day four, I waited on hold with\NAir Canada's baggage claims department.
Dialogue: 0,0:06:40.11,0:06:41.56,Default,,0000,0000,0000,,It's very easy -
Dialogue: 0,0:06:41.56,0:06:42.56,Default,,0000,0000,0000,,This is the trick:
Dialogue: 0,0:06:42.56,0:06:44.22,Default,,0000,0000,0000,,if you want to make yourself bored,
Dialogue: 0,0:06:44.22,0:06:47.46,Default,,0000,0000,0000,,don't call the reservations department,\Ncall the baggage claim people
Dialogue: 0,0:06:47.46,0:06:50.61,Default,,0000,0000,0000,,because you're going to wait hours,\Nif you ever get through at all.
Dialogue: 0,0:06:50.61,0:06:53.23,Default,,0000,0000,0000,,Day 19, I counted\Nall the zeroes that I could
Dialogue: 0,0:06:53.23,0:06:56.49,Default,,0000,0000,0000,,in the first 10,000 digits of pi.
Dialogue: 0,0:06:57.65,0:06:58.68,Default,,0000,0000,0000,,Ugh.
Dialogue: 0,0:06:58.68,0:07:00.97,Default,,0000,0000,0000,,Day 24, I watched a clock
Dialogue: 0,0:07:01.81,0:07:04.44,Default,,0000,0000,0000,,tick, tick
Dialogue: 0,0:07:04.44,0:07:06.67,Default,,0000,0000,0000,,for one hour.
Dialogue: 0,0:07:06.67,0:07:10.68,Default,,0000,0000,0000,,And 27 other activities this month.
Dialogue: 0,0:07:10.68,0:07:11.78,Default,,0000,0000,0000,,Jeez.
Dialogue: 0,0:07:11.78,0:07:13.04,Default,,0000,0000,0000,,I still think back.
Dialogue: 0,0:07:13.04,0:07:15.22,Default,,0000,0000,0000,,But curiously,
Dialogue: 0,0:07:15.22,0:07:21.14,Default,,0000,0000,0000,,I noticed the exact same effects\Nas I did during the smartphone experiment.
Dialogue: 0,0:07:21.14,0:07:24.67,Default,,0000,0000,0000,,It took about a week\Nfor my mind to adjust downward
Dialogue: 0,0:07:24.67,0:07:27.74,Default,,0000,0000,0000,,into a newer, lower level of stimulation,
Dialogue: 0,0:07:27.74,0:07:29.78,Default,,0000,0000,0000,,and this maps, curiously,\Non top of research
Dialogue: 0,0:07:29.78,0:07:32.16,Default,,0000,0000,0000,,that shows that it takes\Nour mind about eight days
Dialogue: 0,0:07:32.16,0:07:34.96,Default,,0000,0000,0000,,to fully calm down and rest,
Dialogue: 0,0:07:34.96,0:07:37.64,Default,,0000,0000,0000,,like when we're on vacation,\Nas an example.
Dialogue: 0,0:07:37.64,0:07:41.06,Default,,0000,0000,0000,,Our vacations need to be longer\Nthan they are today.
Dialogue: 0,0:07:41.06,0:07:45.18,Default,,0000,0000,0000,,But I also noticed\Nthat my attention span expanded.
Dialogue: 0,0:07:45.18,0:07:47.96,Default,,0000,0000,0000,,I was able to focus\Neven more effortlessly
Dialogue: 0,0:07:47.96,0:07:52.52,Default,,0000,0000,0000,,because I wasn't surrounded\Nby fewer distractions,
Dialogue: 0,0:07:52.52,0:07:54.87,Default,,0000,0000,0000,,but my mind was so much less stimulated
Dialogue: 0,0:07:54.87,0:07:58.82,Default,,0000,0000,0000,,that it did not seek the distraction\Nin the first place.
Dialogue: 0,0:07:58.82,0:08:02.70,Default,,0000,0000,0000,,But the fun part were these ideas\Nand plans that struck me
Dialogue: 0,0:08:02.70,0:08:05.41,Default,,0000,0000,0000,,that didn't before,
Dialogue: 0,0:08:05.41,0:08:07.24,Default,,0000,0000,0000,,and the reason that this is the case
Dialogue: 0,0:08:07.24,0:08:11.26,Default,,0000,0000,0000,,is because my mind had a chance\Nto wander more often.
Dialogue: 0,0:08:12.20,0:08:15.44,Default,,0000,0000,0000,,There's a great quote that I love\Nthat you might be familiar with
Dialogue: 0,0:08:15.44,0:08:17.16,Default,,0000,0000,0000,,from J. R. R. Tolkien,
Dialogue: 0,0:08:17.16,0:08:20.94,Default,,0000,0000,0000,,where he says that\N"not all those who wander are lost,"
Dialogue: 0,0:08:21.24,0:08:26.87,Default,,0000,0000,0000,,and the exact same thing is true,\Nit turns out, with regard to our focus,
Dialogue: 0,0:08:26.87,0:08:29.20,Default,,0000,0000,0000,,with regard to our attention.
Dialogue: 0,0:08:29.20,0:08:34.72,Default,,0000,0000,0000,,If you think back to when your best,\Nmost brilliant ideas strike you,
Dialogue: 0,0:08:34.72,0:08:37.52,Default,,0000,0000,0000,,you're rarely focused on something.
Dialogue: 0,0:08:37.52,0:08:41.41,Default,,0000,0000,0000,,Maybe this morning\Nyou were taking a shower,
Dialogue: 0,0:08:41.41,0:08:43.04,Default,,0000,0000,0000,,or maybe some morning in the past,
Dialogue: 0,0:08:43.04,0:08:47.96,Default,,0000,0000,0000,,and then your mind had a chance to connect\Nseveral of the constellations of ideas
Dialogue: 0,0:08:47.96,0:08:50.24,Default,,0000,0000,0000,,that were swirling around in your mind
Dialogue: 0,0:08:50.24,0:08:53.98,Default,,0000,0000,0000,,to create an idea that would\Nnever have materialized otherwise
Dialogue: 0,0:08:53.98,0:08:56.98,Default,,0000,0000,0000,,if you were focused on something else,
Dialogue: 0,0:08:56.98,0:09:00.18,Default,,0000,0000,0000,,on your phone, for example.
Dialogue: 0,0:09:00.18,0:09:01.18,Default,,0000,0000,0000,,This is a mode,
Dialogue: 0,0:09:01.18,0:09:05.03,Default,,0000,0000,0000,,especially when we do this deliberately,\Nwhen we deliberately let our mind wander;
Dialogue: 0,0:09:05.03,0:09:06.74,Default,,0000,0000,0000,,I call this mode "scatter focus."
Dialogue: 0,0:09:06.74,0:09:07.92,Default,,0000,0000,0000,,And the research shows
Dialogue: 0,0:09:07.92,0:09:11.26,Default,,0000,0000,0000,,that it lets our mind come up with ideas,\Nit lets our mind plan
Dialogue: 0,0:09:11.26,0:09:15.24,Default,,0000,0000,0000,,because of where our mind wanders to.
Dialogue: 0,0:09:15.24,0:09:16.88,Default,,0000,0000,0000,,This is fascinating.
Dialogue: 0,0:09:16.88,0:09:20.38,Default,,0000,0000,0000,,It turns out that when we just\Nlet our attention rest,
Dialogue: 0,0:09:20.38,0:09:23.50,Default,,0000,0000,0000,,it goes to three main places:
Dialogue: 0,0:09:23.50,0:09:27.42,Default,,0000,0000,0000,,We think about the past,\Nwe think about the present,
Dialogue: 0,0:09:27.42,0:09:29.63,Default,,0000,0000,0000,,and we think about the future.
Dialogue: 0,0:09:29.63,0:09:33.32,Default,,0000,0000,0000,,But we think about the past\Nless than we might think,
Dialogue: 0,0:09:33.32,0:09:35.51,Default,,0000,0000,0000,,only about 12% of the time,
Dialogue: 0,0:09:35.51,0:09:40.60,Default,,0000,0000,0000,,and often we're recalling ideas\Nin these thought-wandering episodes.
Dialogue: 0,0:09:42.04,0:09:46.88,Default,,0000,0000,0000,,But the present, which is a much more\Nproductive place to wander -
Dialogue: 0,0:09:46.88,0:09:50.49,Default,,0000,0000,0000,,we wander to think\Nabout the present 28% of the time.
Dialogue: 0,0:09:50.49,0:09:54.49,Default,,0000,0000,0000,,And this is, you know, something\Nas simple as you're typing up an email
Dialogue: 0,0:09:54.49,0:09:56.53,Default,,0000,0000,0000,,and you can't find a way\Nto phrase something
Dialogue: 0,0:09:56.53,0:09:58.82,Default,,0000,0000,0000,,because it's very delicate,\Nmaybe it's political,
Dialogue: 0,0:09:58.82,0:10:02.29,Default,,0000,0000,0000,,you go and walk to another room,\Nto another room of the house, the office,
Dialogue: 0,0:10:02.29,0:10:03.73,Default,,0000,0000,0000,,and the solution hits you
Dialogue: 0,0:10:03.73,0:10:06.28,Default,,0000,0000,0000,,because your mind\Nhad a chance to approach it
Dialogue: 0,0:10:06.28,0:10:09.22,Default,,0000,0000,0000,,and prod at that problem\Nfrom different directions.
Dialogue: 0,0:10:10.41,0:10:11.98,Default,,0000,0000,0000,,But here's the thing:
Dialogue: 0,0:10:11.98,0:10:14.15,Default,,0000,0000,0000,,our minds wander\Nto think about the future
Dialogue: 0,0:10:14.15,0:10:17.48,Default,,0000,0000,0000,,more than the past\Nand the present combined.
Dialogue: 0,0:10:18.34,0:10:23.35,Default,,0000,0000,0000,,Whenever our mind is wandering,\Nwe think about the future 48% of the time.
Dialogue: 0,0:10:23.35,0:10:27.35,Default,,0000,0000,0000,,This is why when we're taking a shower,\Nwe plan out our entire day,
Dialogue: 0,0:10:27.35,0:10:29.50,Default,,0000,0000,0000,,even though it hasn't started yet.
Dialogue: 0,0:10:30.75,0:10:33.35,Default,,0000,0000,0000,,This is called\Nour mind's prospective bias,
Dialogue: 0,0:10:33.35,0:10:36.22,Default,,0000,0000,0000,,and it occurs when our mind wanders.
Dialogue: 0,0:10:37.06,0:10:38.40,Default,,0000,0000,0000,,If you're good with math,
Dialogue: 0,0:10:38.40,0:10:40.61,Default,,0000,0000,0000,,or maths, I should say -
Dialogue: 0,0:10:40.61,0:10:42.02,Default,,0000,0000,0000,,not in Canada anymore -
Dialogue: 0,0:10:42.02,0:10:43.68,Default,,0000,0000,0000,,these numbers don't add up to 100.
Dialogue: 0,0:10:43.68,0:10:46.74,Default,,0000,0000,0000,,It's because the rest of the time,\Nour mind is dull, it's blank,
Dialogue: 0,0:10:46.74,0:10:52.07,Default,,0000,0000,0000,,or it doesn't have an idea inside of it\Nthat is rooted in time.
Dialogue: 0,0:10:52.07,0:10:55.45,Default,,0000,0000,0000,,But whatever it is for you\Nthat lets your mind wander,
Dialogue: 0,0:10:55.45,0:10:56.75,Default,,0000,0000,0000,,something that's simple,
Dialogue: 0,0:10:56.75,0:10:59.92,Default,,0000,0000,0000,,something that doesn't\Nconsume your full attention.
Dialogue: 0,0:10:59.92,0:11:01.28,Default,,0000,0000,0000,,Mine happens to be something
Dialogue: 0,0:11:01.28,0:11:07.30,Default,,0000,0000,0000,,that is not necessarily stereotypic\Nof my age and gender demographic,
Dialogue: 0,0:11:07.30,0:11:09.33,Default,,0000,0000,0000,,but I love to knit.
Dialogue: 0,0:11:09.33,0:11:11.22,Default,,0000,0000,0000,,Knitting is one of my favorite hobbies;
Dialogue: 0,0:11:11.22,0:11:14.59,Default,,0000,0000,0000,,I knit in planes, I knit on trains,\NI knit in hotel rooms.
Dialogue: 0,0:11:14.59,0:11:18.54,Default,,0000,0000,0000,,I was knitting in the hotel room\Nbefore this event today
Dialogue: 0,0:11:18.54,0:11:21.53,Default,,0000,0000,0000,,because it helps calm you down,\Nit helps settle your nerves.
Dialogue: 0,0:11:21.53,0:11:26.89,Default,,0000,0000,0000,,And I come up with so many ideas\Nwhen I knit, I have a notepad next to me.
Dialogue: 0,0:11:26.89,0:11:28.25,Default,,0000,0000,0000,,But whatever it is for you -
Dialogue: 0,0:11:28.25,0:11:31.80,Default,,0000,0000,0000,,it might be taking that extra long shower,\Nit might be taking a bath,
Dialogue: 0,0:11:31.80,0:11:33.82,Default,,0000,0000,0000,,upgrading your shower to a bath
Dialogue: 0,0:11:33.82,0:11:37.41,Default,,0000,0000,0000,,so you can soak not just with your body\Nbut with your ideas as well.
Dialogue: 0,0:11:38.100,0:11:40.00,Default,,0000,0000,0000,,It could be simple;
Dialogue: 0,0:11:40.00,0:11:44.48,Default,,0000,0000,0000,,if you're at work walking\Nfrom one room to another in the office -
Dialogue: 0,0:11:44.48,0:11:46.46,Default,,0000,0000,0000,,very simple change -
Dialogue: 0,0:11:46.46,0:11:49.44,Default,,0000,0000,0000,,but if you don't use your phone\Nduring that walk,
Dialogue: 0,0:11:49.44,0:11:52.68,Default,,0000,0000,0000,,your mind will go to the meeting\Nthat you're about to attend,
Dialogue: 0,0:11:52.68,0:11:54.80,Default,,0000,0000,0000,,it'll go to the call\Nthat you were just on,
Dialogue: 0,0:11:54.80,0:11:57.69,Default,,0000,0000,0000,,it'll wander to the ideas\Nthat are circulating,
Dialogue: 0,0:11:57.69,0:12:00.84,Default,,0000,0000,0000,,and it'll make you\Nmore creative in this way.
Dialogue: 0,0:12:02.34,0:12:04.98,Default,,0000,0000,0000,,It could be something\Nas simple as waiting in line
Dialogue: 0,0:12:04.98,0:12:08.08,Default,,0000,0000,0000,,and just, I don't know, waiting in line.
Dialogue: 0,0:12:08.08,0:12:09.71,Default,,0000,0000,0000,,It could be getting a massage.
Dialogue: 0,0:12:09.71,0:12:12.30,Default,,0000,0000,0000,,You know, whatever it is\Nthat lets your mind -
Dialogue: 0,0:12:12.30,0:12:14.38,Default,,0000,0000,0000,,I love this picture so much -
Dialogue: 0,0:12:14.38,0:12:15.58,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:12:15.92,0:12:17.70,Default,,0000,0000,0000,,whatever you love doing.
Dialogue: 0,0:12:17.70,0:12:19.24,Default,,0000,0000,0000,,Here's a pro tip:
Dialogue: 0,0:12:19.24,0:12:22.66,Default,,0000,0000,0000,,Ask your masseuse to let you\Nhave a notepad in the session
Dialogue: 0,0:12:22.66,0:12:25.95,Default,,0000,0000,0000,,because ideas always come to you\Nand you're always incubating things,
Dialogue: 0,0:12:25.95,0:12:26.95,Default,,0000,0000,0000,,so capture them
Dialogue: 0,0:12:26.95,0:12:28.70,Default,,0000,0000,0000,,so you can act upon them later.
Dialogue: 0,0:12:29.60,0:12:33.56,Default,,0000,0000,0000,,But I think, after doing\Nthis deep dive into the research,
Dialogue: 0,0:12:33.56,0:12:36.97,Default,,0000,0000,0000,,we need to make two fundamental shifts
Dialogue: 0,0:12:36.97,0:12:40.21,Default,,0000,0000,0000,,with regard to how we think\Nabout our attention.
Dialogue: 0,0:12:40.78,0:12:43.06,Default,,0000,0000,0000,,We think that we need to fit more in -
Dialogue: 0,0:12:43.06,0:12:45.62,Default,,0000,0000,0000,,you know, there's all this talk\Nabout "hustling."
Dialogue: 0,0:12:45.62,0:12:47.82,Default,,0000,0000,0000,,I'm an anti-hustler.
Dialogue: 0,0:12:47.82,0:12:50.02,Default,,0000,0000,0000,,I'm one of the laziest people\Nyou'll ever meet,
Dialogue: 0,0:12:50.02,0:12:53.71,Default,,0000,0000,0000,,and I think that's what gives me\Nso many ideas to talk and write about.
Dialogue: 0,0:12:53.71,0:12:55.16,Default,,0000,0000,0000,,We don't need to fit more in.
Dialogue: 0,0:12:55.16,0:12:57.88,Default,,0000,0000,0000,,We're doing enough; we're doing too much.
Dialogue: 0,0:12:57.88,0:13:02.17,Default,,0000,0000,0000,,We're doing so much\Nthat our mind never wanders anymore.
Dialogue: 0,0:13:02.17,0:13:03.29,Default,,0000,0000,0000,,It's sad.
Dialogue: 0,0:13:03.29,0:13:06.04,Default,,0000,0000,0000,,This is when our best ideas\Nand plans come to us.
Dialogue: 0,0:13:06.04,0:13:08.03,Default,,0000,0000,0000,,We need more space.
Dialogue: 0,0:13:09.00,0:13:14.62,Default,,0000,0000,0000,,If you look at what allows traffic\Nto move down a highway,
Dialogue: 0,0:13:14.62,0:13:18.30,Default,,0000,0000,0000,,what allows it to move forward\Nisn't how fast cars are moving,
Dialogue: 0,0:13:18.30,0:13:19.66,Default,,0000,0000,0000,,as you might expect,
Dialogue: 0,0:13:19.66,0:13:23.88,Default,,0000,0000,0000,,it's how much space\Nexists between the cars
Dialogue: 0,0:13:23.88,0:13:25.92,Default,,0000,0000,0000,,that allows traffic to move forward.
Dialogue: 0,0:13:25.92,0:13:29.00,Default,,0000,0000,0000,,Our work and our life are the same way.
Dialogue: 0,0:13:29.00,0:13:31.17,Default,,0000,0000,0000,,The second shift:
Dialogue: 0,0:13:31.17,0:13:35.44,Default,,0000,0000,0000,,we like to think of distraction\Nas the enemy of focus.
Dialogue: 0,0:13:35.44,0:13:36.72,Default,,0000,0000,0000,,It is not.
Dialogue: 0,0:13:36.72,0:13:40.79,Default,,0000,0000,0000,,It is a symptom of why\Nwe find it difficult to focus,
Dialogue: 0,0:13:40.79,0:13:44.57,Default,,0000,0000,0000,,which is the fact\Nthat our mind is overstimulated.
Dialogue: 0,0:13:45.66,0:13:47.77,Default,,0000,0000,0000,,I have a challenge for you.
Dialogue: 0,0:13:47.77,0:13:49.24,Default,,0000,0000,0000,,It's a two-week challenge,
Dialogue: 0,0:13:49.24,0:13:52.51,Default,,0000,0000,0000,,but it's a challenge to make your mind\Na bit less stimulated
Dialogue: 0,0:13:52.51,0:13:54.41,Default,,0000,0000,0000,,and simply notice:
Dialogue: 0,0:13:54.41,0:13:55.97,Default,,0000,0000,0000,,what happens to your attention?
Dialogue: 0,0:13:55.97,0:13:57.31,Default,,0000,0000,0000,,How many ideas do you get?
Dialogue: 0,0:13:57.31,0:13:59.33,Default,,0000,0000,0000,,How does your focus change?
Dialogue: 0,0:13:59.33,0:14:01.24,Default,,0000,0000,0000,,How many plans do you make?
Dialogue: 0,0:14:02.22,0:14:04.63,Default,,0000,0000,0000,,So, for two weeks,\Nmake your mind less stimulated.
Dialogue: 0,0:14:04.63,0:14:07.18,Default,,0000,0000,0000,,There are so many great features\Non phones, on devices
Dialogue: 0,0:14:07.18,0:14:11.26,Default,,0000,0000,0000,,that'll let us eliminate a lot of the time\Nwe waste on our devices.
Dialogue: 0,0:14:11.59,0:14:13.02,Default,,0000,0000,0000,,Use those features,
Dialogue: 0,0:14:13.02,0:14:15.57,Default,,0000,0000,0000,,not only to become aware\Nof how you spend your time
Dialogue: 0,0:14:15.57,0:14:19.25,Default,,0000,0000,0000,,but how you can spend less\Nso you have more ideas.
Dialogue: 0,0:14:19.25,0:14:21.54,Default,,0000,0000,0000,,Have a disconnection ritual every evening.
Dialogue: 0,0:14:21.54,0:14:23.12,Default,,0000,0000,0000,,One of my favorite daily rituals:
Dialogue: 0,0:14:23.12,0:14:25.07,Default,,0000,0000,0000,,I disconnect from the Internet completely
Dialogue: 0,0:14:25.07,0:14:27.11,Default,,0000,0000,0000,,from 8pm to 8am.
Dialogue: 0,0:14:28.08,0:14:32.16,Default,,0000,0000,0000,,My fiancée and I, we have\Na weekly disconnection ritual,
Dialogue: 0,0:14:32.16,0:14:35.00,Default,,0000,0000,0000,,a technology Sabbath every Sunday,
Dialogue: 0,0:14:35.00,0:14:37.46,Default,,0000,0000,0000,,so we can disconnect\Nfrom the digital world
Dialogue: 0,0:14:37.46,0:14:42.20,Default,,0000,0000,0000,,and reconnect with the physical world,\Nthe real, actual world.
Dialogue: 0,0:14:43.27,0:14:45.96,Default,,0000,0000,0000,,Rediscover boredom -\Nyou don't have to do it for an hour.
Dialogue: 0,0:14:45.96,0:14:48.58,Default,,0000,0000,0000,,Please don't call Air Canada.\NIt's just a world of hell.
Dialogue: 0,0:14:48.58,0:14:51.48,Default,,0000,0000,0000,,But rediscover boredom,\Njust for a few minutes.
Dialogue: 0,0:14:51.48,0:14:53.89,Default,,0000,0000,0000,,Lay on the couch,\Nand where does your mind go?
Dialogue: 0,0:14:53.89,0:14:56.72,Default,,0000,0000,0000,,And scatter your attention.
Dialogue: 0,0:14:56.72,0:15:00.76,Default,,0000,0000,0000,,You'll find some\Nremarkably fruitful things
Dialogue: 0,0:15:00.76,0:15:03.91,Default,,0000,0000,0000,,in that attentional zone.
Dialogue: 0,0:15:06.40,0:15:10.52,Default,,0000,0000,0000,,If there's one thing\Nthat I have found to be true
Dialogue: 0,0:15:10.52,0:15:14.74,Default,,0000,0000,0000,,after doing this deep dive\Ninto this world on how we focus,
Dialogue: 0,0:15:14.74,0:15:19.54,Default,,0000,0000,0000,,it's that the state of our attention\Nis what determines the state of our lives.
Dialogue: 0,0:15:20.27,0:15:22.11,Default,,0000,0000,0000,,If we're distracted in each moment,
Dialogue: 0,0:15:22.11,0:15:24.91,Default,,0000,0000,0000,,those moments of distraction\Nand overstimulation
Dialogue: 0,0:15:24.91,0:15:26.47,Default,,0000,0000,0000,,build up and accumulate
Dialogue: 0,0:15:26.47,0:15:29.82,Default,,0000,0000,0000,,to create a life that feels\Nmore distracted and overwhelming,
Dialogue: 0,0:15:29.82,0:15:32.47,Default,,0000,0000,0000,,like we don't have a clear direction.
Dialogue: 0,0:15:32.47,0:15:37.56,Default,,0000,0000,0000,,But when we become less stimulated,\Nwhen we make our mind more calm,
Dialogue: 0,0:15:37.56,0:15:41.27,Default,,0000,0000,0000,,we get the benefits of added productivity\Nand focus and ideas and creativity,
Dialogue: 0,0:15:41.27,0:15:44.97,Default,,0000,0000,0000,,but we also live\Na better life because of it.
Dialogue: 0,0:15:46.20,0:15:47.66,Default,,0000,0000,0000,,Thank you so much.
Dialogue: 0,0:15:47.66,0:15:50.36,Default,,0000,0000,0000,,(Applause)