[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.18,0:00:05.06,Default,,0000,0000,0000,,I wanted to be a psychologist\Nsince I was a teenager,
Dialogue: 0,0:00:05.09,0:00:07.82,Default,,0000,0000,0000,,and I spent years pursuing that one goal.
Dialogue: 0,0:00:08.43,0:00:11.75,Default,,0000,0000,0000,,I opened my private practice\Nas soon as I was licensed.
Dialogue: 0,0:00:12.47,0:00:16.51,Default,,0000,0000,0000,,It was a risky move, not getting a day job\Nat a hospital or a clinic,
Dialogue: 0,0:00:16.53,0:00:19.43,Default,,0000,0000,0000,,but within one year,\Nmy practice was doing quite well
Dialogue: 0,0:00:19.80,0:00:23.19,Default,,0000,0000,0000,,and I was making more money\Nthan I ever made before.
Dialogue: 0,0:00:23.69,0:00:26.70,Default,,0000,0000,0000,,Of course, I was a full-time\Nstudent my entire life.
Dialogue: 0,0:00:26.72,0:00:27.77,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:27.79,0:00:29.39,Default,,0000,0000,0000,,I could have worked at McDonald's
Dialogue: 0,0:00:29.41,0:00:32.19,Default,,0000,0000,0000,,and made more money\Nthan I ever made before.
Dialogue: 0,0:00:32.22,0:00:36.09,Default,,0000,0000,0000,,That one-year mark\Ncame on a Friday night in July.
Dialogue: 0,0:00:36.39,0:00:38.05,Default,,0000,0000,0000,,I walked home to my apartment
Dialogue: 0,0:00:38.08,0:00:41.93,Default,,0000,0000,0000,,and got into the elevator with a neighbor\Nwho was a doctor in the ER.
Dialogue: 0,0:00:42.53,0:00:44.08,Default,,0000,0000,0000,,The elevator rose,
Dialogue: 0,0:00:44.10,0:00:47.32,Default,,0000,0000,0000,,then it shuddered\Nand stalled between floors.
Dialogue: 0,0:00:47.35,0:00:50.40,Default,,0000,0000,0000,,And the man who dealt\Nwith emergencies for a living
Dialogue: 0,0:00:50.42,0:00:53.31,Default,,0000,0000,0000,,began poking at the buttons\Nand banging on the door, saying,
Dialogue: 0,0:00:53.34,0:00:55.66,Default,,0000,0000,0000,,"This is my nightmare,\Nthis is my nightmare!"
Dialogue: 0,0:00:56.06,0:00:58.10,Default,,0000,0000,0000,,And I was like,\N"And this is my nightmare."
Dialogue: 0,0:00:58.12,0:01:01.07,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:01:01.58,0:01:03.91,Default,,0000,0000,0000,,I felt terrible afterwards, though.
Dialogue: 0,0:01:03.93,0:01:05.72,Default,,0000,0000,0000,,Because I wasn't panicked
Dialogue: 0,0:01:05.74,0:01:08.49,Default,,0000,0000,0000,,and I knew what to say to calm him down.
Dialogue: 0,0:01:08.51,0:01:10.76,Default,,0000,0000,0000,,I was just too depleted to do it,
Dialogue: 0,0:01:10.78,0:01:15.54,Default,,0000,0000,0000,,I had nothing left to give,\Nand that confused me.
Dialogue: 0,0:01:16.17,0:01:18.64,Default,,0000,0000,0000,,After all, I was finally living my dream,
Dialogue: 0,0:01:18.67,0:01:20.64,Default,,0000,0000,0000,,so why wasn't I happy?
Dialogue: 0,0:01:21.28,0:01:23.83,Default,,0000,0000,0000,,Why did I feel so burned out?
Dialogue: 0,0:01:24.71,0:01:26.71,Default,,0000,0000,0000,,For a few terrible weeks,
Dialogue: 0,0:01:26.74,0:01:29.61,Default,,0000,0000,0000,,I questioned whether I'd made a mistake.
Dialogue: 0,0:01:29.63,0:01:32.28,Default,,0000,0000,0000,,What if I had chosen the wrong profession?
Dialogue: 0,0:01:32.30,0:01:36.61,Default,,0000,0000,0000,,What if I had spent my entire life\Npursuing the wrong career?
Dialogue: 0,0:01:37.64,0:01:41.20,Default,,0000,0000,0000,,But then I realized, no,\NI still loved psychology.
Dialogue: 0,0:01:41.72,0:01:44.91,Default,,0000,0000,0000,,The problem wasn't the work\NI did in my office.
Dialogue: 0,0:01:45.26,0:01:48.85,Default,,0000,0000,0000,,It was the hours I spent\Nruminating about work
Dialogue: 0,0:01:48.87,0:01:50.15,Default,,0000,0000,0000,,when I was home.
Dialogue: 0,0:01:50.17,0:01:52.24,Default,,0000,0000,0000,,I closed the door\Nto my office every night,
Dialogue: 0,0:01:52.27,0:01:55.94,Default,,0000,0000,0000,,but the door in my head remained wide-open
Dialogue: 0,0:01:55.96,0:01:58.03,Default,,0000,0000,0000,,and the stress just flooded in.
Dialogue: 0,0:01:58.94,0:02:01.70,Default,,0000,0000,0000,,That's the interesting thing\Nabout work stress.
Dialogue: 0,0:02:02.03,0:02:05.50,Default,,0000,0000,0000,,We don't really experience\Nmuch of it at work.
Dialogue: 0,0:02:05.52,0:02:06.82,Default,,0000,0000,0000,,We're too busy.
Dialogue: 0,0:02:06.85,0:02:09.88,Default,,0000,0000,0000,,We experience it outside of work,
Dialogue: 0,0:02:09.90,0:02:11.40,Default,,0000,0000,0000,,when we are commuting,
Dialogue: 0,0:02:11.43,0:02:12.84,Default,,0000,0000,0000,,when we're home,
Dialogue: 0,0:02:12.87,0:02:15.20,Default,,0000,0000,0000,,when we're trying to rejuvenate.
Dialogue: 0,0:02:15.22,0:02:17.82,Default,,0000,0000,0000,,It is important to recover\Nin our spare time,
Dialogue: 0,0:02:17.84,0:02:20.56,Default,,0000,0000,0000,,to de-stress and do things we enjoy,
Dialogue: 0,0:02:20.58,0:02:24.65,Default,,0000,0000,0000,,and the biggest obstruction\Nwe face in that regard is ruminating.
Dialogue: 0,0:02:24.67,0:02:26.51,Default,,0000,0000,0000,,Because each time we do it,
Dialogue: 0,0:02:26.53,0:02:29.76,Default,,0000,0000,0000,,we're actually activating\Nour stress response.
Dialogue: 0,0:02:29.78,0:02:32.71,Default,,0000,0000,0000,,Now, to ruminate means to chew over.
Dialogue: 0,0:02:33.01,0:02:36.18,Default,,0000,0000,0000,,The word refers\Nto how cows digest their food.
Dialogue: 0,0:02:37.09,0:02:41.22,Default,,0000,0000,0000,,For those of you unfamiliar\Nwith the joys of cow digestion,
Dialogue: 0,0:02:41.24,0:02:42.79,Default,,0000,0000,0000,,cows chew,
Dialogue: 0,0:02:42.81,0:02:44.08,Default,,0000,0000,0000,,then they swallow,
Dialogue: 0,0:02:44.11,0:02:47.12,Default,,0000,0000,0000,,then they regurgitate it back up\Nand chew it again.
Dialogue: 0,0:02:47.14,0:02:48.23,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:48.26,0:02:49.42,Default,,0000,0000,0000,,It's disgusting.
Dialogue: 0,0:02:49.44,0:02:50.45,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:50.47,0:02:51.94,Default,,0000,0000,0000,,But it works for cows.
Dialogue: 0,0:02:51.96,0:02:52.100,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:53.02,0:02:55.42,Default,,0000,0000,0000,,It does not work for humans.
Dialogue: 0,0:02:55.44,0:02:58.74,Default,,0000,0000,0000,,Because what we chew over\Nare the upsetting things,
Dialogue: 0,0:02:58.76,0:03:00.43,Default,,0000,0000,0000,,the distressing things,
Dialogue: 0,0:03:00.46,0:03:04.54,Default,,0000,0000,0000,,and we do it in ways\Nthat are entirely unproductive.
Dialogue: 0,0:03:04.93,0:03:09.01,Default,,0000,0000,0000,,It's the hours we spend\Nobsessing about tasks we didn't complete
Dialogue: 0,0:03:09.04,0:03:12.31,Default,,0000,0000,0000,,or stewing about tensions\Nwith a colleague,
Dialogue: 0,0:03:12.33,0:03:14.21,Default,,0000,0000,0000,,or anxiously worrying about the future,
Dialogue: 0,0:03:14.23,0:03:16.63,Default,,0000,0000,0000,,or second-guessing decisions we've made.
Dialogue: 0,0:03:17.46,0:03:21.44,Default,,0000,0000,0000,,Now there's a lot of research\Non how we think about work
Dialogue: 0,0:03:21.46,0:03:23.81,Default,,0000,0000,0000,,when we are not at work,
Dialogue: 0,0:03:23.84,0:03:26.24,Default,,0000,0000,0000,,and the findings are quite alarming.
Dialogue: 0,0:03:26.59,0:03:27.95,Default,,0000,0000,0000,,Ruminating about work,
Dialogue: 0,0:03:27.97,0:03:32.25,Default,,0000,0000,0000,,replaying the same thoughts and worries\Nover and over again,
Dialogue: 0,0:03:32.27,0:03:37.83,Default,,0000,0000,0000,,significantly disrupts our ability\Nto recover and recharge in the off hours.
Dialogue: 0,0:03:37.85,0:03:40.71,Default,,0000,0000,0000,,The more we ruminate about work\Nwhen we're home,
Dialogue: 0,0:03:40.74,0:03:44.39,Default,,0000,0000,0000,,the more likely we are\Nto experience sleep disturbances,
Dialogue: 0,0:03:44.41,0:03:46.65,Default,,0000,0000,0000,,to eat unhealthier foods
Dialogue: 0,0:03:46.67,0:03:48.15,Default,,0000,0000,0000,,and to have worse moods.
Dialogue: 0,0:03:48.17,0:03:52.66,Default,,0000,0000,0000,,It may even increase our risk\Nof cardiovascular disease
Dialogue: 0,0:03:52.69,0:03:55.63,Default,,0000,0000,0000,,and of impairing\Nour executive functioning,
Dialogue: 0,0:03:55.66,0:03:58.49,Default,,0000,0000,0000,,the very skill sets we need\Nto do our jobs well.
Dialogue: 0,0:03:58.51,0:04:01.97,Default,,0000,0000,0000,,Not to mention the toll it takes\Non our relationships and family lives,
Dialogue: 0,0:04:01.100,0:04:06.04,Default,,0000,0000,0000,,because people around us can tell\Nwe're checked out and preoccupied.
Dialogue: 0,0:04:06.59,0:04:08.52,Default,,0000,0000,0000,,Now, those same studies found
Dialogue: 0,0:04:08.54,0:04:11.46,Default,,0000,0000,0000,,that while ruminating\Nabout work when we're home
Dialogue: 0,0:04:11.48,0:04:13.93,Default,,0000,0000,0000,,damages our emotional well-being,
Dialogue: 0,0:04:13.96,0:04:18.71,Default,,0000,0000,0000,,thinking about work in creative\Nor problem-solving ways does not.
Dialogue: 0,0:04:19.12,0:04:23.27,Default,,0000,0000,0000,,Because those kinds of thinking\Ndo not elicit emotional distress
Dialogue: 0,0:04:23.29,0:04:26.15,Default,,0000,0000,0000,,and, more importantly,\Nthey're in our control.
Dialogue: 0,0:04:26.81,0:04:29.02,Default,,0000,0000,0000,,We can decide whether\Nto respond to an email
Dialogue: 0,0:04:29.04,0:04:30.98,Default,,0000,0000,0000,,or leave it till morning,
Dialogue: 0,0:04:31.01,0:04:34.52,Default,,0000,0000,0000,,or whether we want to brainstorm\Nabout work projects that excite us.
Dialogue: 0,0:04:35.08,0:04:37.65,Default,,0000,0000,0000,,But ruminations are involuntary.
Dialogue: 0,0:04:38.22,0:04:39.42,Default,,0000,0000,0000,,They're intrusive.
Dialogue: 0,0:04:39.74,0:04:42.53,Default,,0000,0000,0000,,They pop into our head\Nwhen we don't want them to.
Dialogue: 0,0:04:42.55,0:04:45.80,Default,,0000,0000,0000,,They upset us when\Nwe don't want to be upset.
Dialogue: 0,0:04:45.82,0:04:49.87,Default,,0000,0000,0000,,They switch us on\Nwhen we are trying to switch off.
Dialogue: 0,0:04:49.89,0:04:52.87,Default,,0000,0000,0000,,And they are very difficult to resist,
Dialogue: 0,0:04:52.89,0:04:56.64,Default,,0000,0000,0000,,because thinking of all\Nour unfinished tasks feels urgent.
Dialogue: 0,0:04:57.08,0:05:00.55,Default,,0000,0000,0000,,Anxiously worrying about the future\Nfeels compelling.
Dialogue: 0,0:05:01.07,0:05:05.15,Default,,0000,0000,0000,,Ruminating always feels\Nlike we're doing something important,
Dialogue: 0,0:05:05.17,0:05:07.83,Default,,0000,0000,0000,,when in fact, we're doing\Nsomething harmful.
Dialogue: 0,0:05:08.13,0:05:10.93,Default,,0000,0000,0000,,And we all do it far more than we realize.
Dialogue: 0,0:05:11.56,0:05:13.16,Default,,0000,0000,0000,,Back when I was burned out,
Dialogue: 0,0:05:13.18,0:05:15.81,Default,,0000,0000,0000,,I decided to keep a journal for a week
Dialogue: 0,0:05:15.83,0:05:19.92,Default,,0000,0000,0000,,and document exactly how much time\NI spent ruminating.
Dialogue: 0,0:05:19.94,0:05:22.41,Default,,0000,0000,0000,,And I was horrified by the results.
Dialogue: 0,0:05:22.44,0:05:25.85,Default,,0000,0000,0000,,It was over 30 minutes a night\Nwhen I was trying to fall asleep.
Dialogue: 0,0:05:26.16,0:05:29.56,Default,,0000,0000,0000,,My entire commute,\Nto and from my office --
Dialogue: 0,0:05:29.58,0:05:31.55,Default,,0000,0000,0000,,that was 45 minutes a day.
Dialogue: 0,0:05:32.12,0:05:34.33,Default,,0000,0000,0000,,Totally checked out for 20 minutes
Dialogue: 0,0:05:34.36,0:05:36.93,Default,,0000,0000,0000,,during the dinner party\Nat a colleague's house.
Dialogue: 0,0:05:36.95,0:05:38.42,Default,,0000,0000,0000,,Never got invited there again.
Dialogue: 0,0:05:38.44,0:05:39.45,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:05:39.47,0:05:43.17,Default,,0000,0000,0000,,And 90 minutes during\Na friend's "talent show"
Dialogue: 0,0:05:43.20,0:05:46.44,Default,,0000,0000,0000,,that, coincidentally, was 90 minutes long.
Dialogue: 0,0:05:46.47,0:05:47.65,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:05:47.67,0:05:51.91,Default,,0000,0000,0000,,In total, that week,\Nit was almost 14 hours.
Dialogue: 0,0:05:52.48,0:05:54.91,Default,,0000,0000,0000,,That's how much "downtime" I was losing
Dialogue: 0,0:05:54.94,0:05:57.97,Default,,0000,0000,0000,,to something that actually\Nincreased my stress.
Dialogue: 0,0:05:57.99,0:05:59.93,Default,,0000,0000,0000,,Try keeping a journal for one week.
Dialogue: 0,0:05:59.95,0:06:01.48,Default,,0000,0000,0000,,See how much you do it.
Dialogue: 0,0:06:02.08,0:06:05.36,Default,,0000,0000,0000,,That's what made me realize\Nthat I still loved my work.
Dialogue: 0,0:06:05.79,0:06:08.58,Default,,0000,0000,0000,,But ruminating was destroying that love
Dialogue: 0,0:06:08.60,0:06:11.69,Default,,0000,0000,0000,,and it was destroying\Nmy personal life, too.
Dialogue: 0,0:06:11.71,0:06:14.08,Default,,0000,0000,0000,,So I read every study I could find,
Dialogue: 0,0:06:14.11,0:06:16.96,Default,,0000,0000,0000,,and I went to war against my ruminations.
Dialogue: 0,0:06:16.98,0:06:19.49,Default,,0000,0000,0000,,Now, habit change is hard.
Dialogue: 0,0:06:19.51,0:06:23.43,Default,,0000,0000,0000,,It took real diligence to catch myself\Nruminating each time,
Dialogue: 0,0:06:23.46,0:06:27.04,Default,,0000,0000,0000,,and real consistency\Nto make the new habits stick.
Dialogue: 0,0:06:27.06,0:06:28.95,Default,,0000,0000,0000,,But eventually, they did.
Dialogue: 0,0:06:29.38,0:06:31.62,Default,,0000,0000,0000,,I won my war against ruminating,
Dialogue: 0,0:06:31.65,0:06:34.63,Default,,0000,0000,0000,,and I'm here to tell you\Nhow you can win yours.
Dialogue: 0,0:06:35.24,0:06:38.48,Default,,0000,0000,0000,,First, you need clear guardrails.
Dialogue: 0,0:06:38.82,0:06:41.51,Default,,0000,0000,0000,,You have to define\Nwhen you switch off every night,
Dialogue: 0,0:06:41.53,0:06:43.23,Default,,0000,0000,0000,,when you stop working.
Dialogue: 0,0:06:43.25,0:06:45.58,Default,,0000,0000,0000,,And you have to be strict about it.
Dialogue: 0,0:06:45.95,0:06:51.25,Default,,0000,0000,0000,,The rule I made to myself at the time\Nwas that I was done at 8pm.
Dialogue: 0,0:06:51.62,0:06:54.20,Default,,0000,0000,0000,,And I forced myself to stick to it.
Dialogue: 0,0:06:54.22,0:06:55.39,Default,,0000,0000,0000,,Now people say to me,
Dialogue: 0,0:06:55.41,0:06:59.33,Default,,0000,0000,0000,,"Really? You didn't return\Na single email after 8pm?
Dialogue: 0,0:06:59.35,0:07:01.63,Default,,0000,0000,0000,,You didn't even look at your phone?"
Dialogue: 0,0:07:01.66,0:07:03.78,Default,,0000,0000,0000,,No, not once.
Dialogue: 0,0:07:04.29,0:07:06.79,Default,,0000,0000,0000,,Because it was the '90s,\Nwe didn't have smartphones.
Dialogue: 0,0:07:06.82,0:07:08.59,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:08.61,0:07:11.52,Default,,0000,0000,0000,,I got my first smartphone in 2007.
Dialogue: 0,0:07:11.54,0:07:13.44,Default,,0000,0000,0000,,You know, the iPhone had just come out,
Dialogue: 0,0:07:13.46,0:07:16.24,Default,,0000,0000,0000,,and I wanted a phone\Nthat was cool and hip.
Dialogue: 0,0:07:16.26,0:07:17.92,Default,,0000,0000,0000,,I got a BlackBerry.
Dialogue: 0,0:07:17.94,0:07:19.10,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:19.12,0:07:20.30,Default,,0000,0000,0000,,I was excited, though,
Dialogue: 0,0:07:20.32,0:07:23.65,Default,,0000,0000,0000,,you know, my first thought was,\N"I get my emails wherever I am."
Dialogue: 0,0:07:23.68,0:07:25.15,Default,,0000,0000,0000,,And 24 hours later,
Dialogue: 0,0:07:25.18,0:07:27.76,Default,,0000,0000,0000,,I was like, "I get my emails\Nwherever I am."
Dialogue: 0,0:07:27.78,0:07:28.93,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:29.29,0:07:31.34,Default,,0000,0000,0000,,I mean, battling ruminations\Nwas hard enough
Dialogue: 0,0:07:31.36,0:07:33.23,Default,,0000,0000,0000,,when they just invaded our thoughts.
Dialogue: 0,0:07:33.25,0:07:35.47,Default,,0000,0000,0000,,But now they have this Trojan horse,
Dialogue: 0,0:07:35.50,0:07:37.24,Default,,0000,0000,0000,,our phones, to hide within.
Dialogue: 0,0:07:37.27,0:07:40.28,Default,,0000,0000,0000,,And each time we just look\Nat our phone after hours,
Dialogue: 0,0:07:40.31,0:07:42.01,Default,,0000,0000,0000,,we can be reminded of work
Dialogue: 0,0:07:42.03,0:07:44.28,Default,,0000,0000,0000,,and ruminative thoughts can slip out
Dialogue: 0,0:07:44.30,0:07:46.68,Default,,0000,0000,0000,,and slaughter our evening or weekend.
Dialogue: 0,0:07:47.21,0:07:49.08,Default,,0000,0000,0000,,So, when you switch off,
Dialogue: 0,0:07:49.10,0:07:51.39,Default,,0000,0000,0000,,switch off your email notifications.
Dialogue: 0,0:07:51.42,0:07:54.35,Default,,0000,0000,0000,,And if you have to check them,\Ndecide on when to do it,
Dialogue: 0,0:07:54.38,0:07:56.35,Default,,0000,0000,0000,,so it doesn't interfere with your plans,
Dialogue: 0,0:07:56.38,0:07:57.71,Default,,0000,0000,0000,,and do it only then.
Dialogue: 0,0:07:58.45,0:08:03.19,Default,,0000,0000,0000,,Cell phones aren't the only way\Ntechnology is empowering rumination,
Dialogue: 0,0:08:03.21,0:08:05.73,Default,,0000,0000,0000,,because we have\Nan even bigger fight coming.
Dialogue: 0,0:08:06.21,0:08:10.76,Default,,0000,0000,0000,,Telecommuting has increased\N115 percent over the past decade.
Dialogue: 0,0:08:11.16,0:08:14.69,Default,,0000,0000,0000,,And it's expected to increase\Neven more dramatically going forward.
Dialogue: 0,0:08:15.09,0:08:18.36,Default,,0000,0000,0000,,More and more of us\Nare losing our physical boundary
Dialogue: 0,0:08:18.38,0:08:20.31,Default,,0000,0000,0000,,between work and home.
Dialogue: 0,0:08:20.70,0:08:22.56,Default,,0000,0000,0000,,And that means that reminders of work
Dialogue: 0,0:08:22.58,0:08:25.92,Default,,0000,0000,0000,,will be able to trigger ruminations\Nfrom anywhere in our home.
Dialogue: 0,0:08:26.58,0:08:30.61,Default,,0000,0000,0000,,When we lack a physical boundary\Nbetween work and home,
Dialogue: 0,0:08:30.64,0:08:33.27,Default,,0000,0000,0000,,we have to create a psychological one.
Dialogue: 0,0:08:33.29,0:08:35.22,Default,,0000,0000,0000,,We have to trick our mind
Dialogue: 0,0:08:35.25,0:08:39.22,Default,,0000,0000,0000,,into defining work and nonwork\Ntimes and spaces.
Dialogue: 0,0:08:39.59,0:08:40.95,Default,,0000,0000,0000,,So here's how you do that.
Dialogue: 0,0:08:40.97,0:08:44.90,Default,,0000,0000,0000,,First, create a defined\Nwork zone in your home,
Dialogue: 0,0:08:44.92,0:08:46.26,Default,,0000,0000,0000,,even if it's tiny,
Dialogue: 0,0:08:46.28,0:08:48.08,Default,,0000,0000,0000,,and try to work only there.
Dialogue: 0,0:08:48.71,0:08:50.75,Default,,0000,0000,0000,,Try not to work on the living room couch
Dialogue: 0,0:08:50.77,0:08:51.94,Default,,0000,0000,0000,,or on the bed
Dialogue: 0,0:08:51.96,0:08:54.23,Default,,0000,0000,0000,,because really, those areas\Nshould be associated
Dialogue: 0,0:08:54.25,0:08:56.17,Default,,0000,0000,0000,,with living and ... bedding.
Dialogue: 0,0:08:56.84,0:08:57.84,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:08:57.86,0:09:00.26,Default,,0000,0000,0000,,Next, when you're working from home,
Dialogue: 0,0:09:00.28,0:09:03.05,Default,,0000,0000,0000,,wear clothes you only wear\Nwhen you're working.
Dialogue: 0,0:09:03.08,0:09:04.60,Default,,0000,0000,0000,,And then at the end of the day,
Dialogue: 0,0:09:04.63,0:09:05.82,Default,,0000,0000,0000,,change clothes,
Dialogue: 0,0:09:05.85,0:09:09.55,Default,,0000,0000,0000,,and use music and lighting\Nto shift the atmosphere
Dialogue: 0,0:09:09.58,0:09:11.54,Default,,0000,0000,0000,,from work to home.
Dialogue: 0,0:09:11.56,0:09:12.86,Default,,0000,0000,0000,,Make it a ritual.
Dialogue: 0,0:09:12.88,0:09:15.17,Default,,0000,0000,0000,,Now, some of you might think that's silly.
Dialogue: 0,0:09:15.19,0:09:17.01,Default,,0000,0000,0000,,That changing clothes and lighting
Dialogue: 0,0:09:17.03,0:09:19.65,Default,,0000,0000,0000,,will convince my mind\NI'm no longer at work.
Dialogue: 0,0:09:19.67,0:09:22.10,Default,,0000,0000,0000,,Trust me, your mind will fall for it.
Dialogue: 0,0:09:22.12,0:09:24.75,Default,,0000,0000,0000,,Because we are really smart,\Nour mind is really stupid.
Dialogue: 0,0:09:24.77,0:09:25.78,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:09:25.81,0:09:28.30,Default,,0000,0000,0000,,It falls for random associations\Nall the time, right?
Dialogue: 0,0:09:28.32,0:09:31.87,Default,,0000,0000,0000,,I mean, that's why Pavlov's dog\Nbegan drooling at the sound of a bell.
Dialogue: 0,0:09:32.20,0:09:35.62,Default,,0000,0000,0000,,And why TED speakers begin sweating\Nat the sight of a red circle.
Dialogue: 0,0:09:35.64,0:09:37.04,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:09:37.07,0:09:38.72,Default,,0000,0000,0000,,Now those things will help,
Dialogue: 0,0:09:38.74,0:09:41.02,Default,,0000,0000,0000,,but ruminations will still invade.
Dialogue: 0,0:09:41.05,0:09:43.62,Default,,0000,0000,0000,,And when they do, you have to convert them
Dialogue: 0,0:09:43.65,0:09:47.14,Default,,0000,0000,0000,,into productive forms of thinking,\Nlike problem-solving.
Dialogue: 0,0:09:47.61,0:09:49.86,Default,,0000,0000,0000,,My patient Sally is a good example.
Dialogue: 0,0:09:49.88,0:09:52.93,Default,,0000,0000,0000,,Sally was given\Nthe promotion of a lifetime,
Dialogue: 0,0:09:52.95,0:09:54.78,Default,,0000,0000,0000,,but it came with a price.
Dialogue: 0,0:09:54.80,0:09:57.02,Default,,0000,0000,0000,,She was no longer able\Nto pick up her daughter
Dialogue: 0,0:09:57.05,0:09:58.24,Default,,0000,0000,0000,,from school every day,
Dialogue: 0,0:09:58.26,0:10:00.06,Default,,0000,0000,0000,,and that broke her heart.
Dialogue: 0,0:10:00.09,0:10:01.85,Default,,0000,0000,0000,,So she came up with a plan.
Dialogue: 0,0:10:01.87,0:10:05.43,Default,,0000,0000,0000,,Every Tuesday and Thursday,\NSally left work early,
Dialogue: 0,0:10:05.45,0:10:07.38,Default,,0000,0000,0000,,picked up her daughter from school,
Dialogue: 0,0:10:07.40,0:10:11.80,Default,,0000,0000,0000,,played with her, fed her,\Nbathed her and put her to bed.
Dialogue: 0,0:10:11.82,0:10:13.57,Default,,0000,0000,0000,,And then she went back to the office
Dialogue: 0,0:10:13.59,0:10:16.06,Default,,0000,0000,0000,,and worked past midnight to catch up.
Dialogue: 0,0:10:16.91,0:10:19.90,Default,,0000,0000,0000,,Only, Sally's rumination journal indicated
Dialogue: 0,0:10:19.92,0:10:23.88,Default,,0000,0000,0000,,she spent almost every minute\Nof her quality time with her daughter
Dialogue: 0,0:10:23.90,0:10:26.92,Default,,0000,0000,0000,,ruminating about how much\Nwork she had to do.
Dialogue: 0,0:10:26.94,0:10:30.89,Default,,0000,0000,0000,,Ruminations often deny us\Nour most precious moments.
Dialogue: 0,0:10:31.66,0:10:34.85,Default,,0000,0000,0000,,Sally's rumination,\N"I have so much work to do,"
Dialogue: 0,0:10:34.87,0:10:36.20,Default,,0000,0000,0000,,is a very common one.
Dialogue: 0,0:10:36.22,0:10:37.43,Default,,0000,0000,0000,,And like all of them,
Dialogue: 0,0:10:37.45,0:10:39.36,Default,,0000,0000,0000,,it's useless and it's harmful,
Dialogue: 0,0:10:39.39,0:10:43.05,Default,,0000,0000,0000,,because we'd never think it\Nwhen we're at work, getting stuff done.
Dialogue: 0,0:10:43.45,0:10:45.46,Default,,0000,0000,0000,,We think it when we're outside of work,
Dialogue: 0,0:10:45.48,0:10:48.55,Default,,0000,0000,0000,,when we're trying to relax\Nor do things that we find meaningful,
Dialogue: 0,0:10:48.58,0:10:50.08,Default,,0000,0000,0000,,like playing with our children,
Dialogue: 0,0:10:50.10,0:10:52.42,Default,,0000,0000,0000,,or having a date night with our partner.
Dialogue: 0,0:10:53.04,0:10:56.33,Default,,0000,0000,0000,,To convert a ruminative thought\Ninto a productive one,
Dialogue: 0,0:10:56.35,0:10:59.35,Default,,0000,0000,0000,,you have to pose it\Nas a problem to be solved.
Dialogue: 0,0:10:59.71,0:11:03.06,Default,,0000,0000,0000,,The problem-solving version\Nof "I have so much work to do"
Dialogue: 0,0:11:03.08,0:11:04.77,Default,,0000,0000,0000,,is a scheduling question.
Dialogue: 0,0:11:04.80,0:11:08.39,Default,,0000,0000,0000,,Like, "Where in my schedule can I fit\Nthe tasks that are troubling me?"
Dialogue: 0,0:11:08.78,0:11:12.88,Default,,0000,0000,0000,,Or, "What can I move in my schedule\Nto make room for this more urgent thing?"
Dialogue: 0,0:11:12.90,0:11:17.05,Default,,0000,0000,0000,,Or even, "When do I have 15 minutes\Nto go over my schedule?"
Dialogue: 0,0:11:17.67,0:11:20.68,Default,,0000,0000,0000,,All those are problems that can be solved.
Dialogue: 0,0:11:21.11,0:11:23.85,Default,,0000,0000,0000,,"I have so much work to do" is not.
Dialogue: 0,0:11:25.28,0:11:27.64,Default,,0000,0000,0000,,Battling rumination is hard,
Dialogue: 0,0:11:27.66,0:11:29.71,Default,,0000,0000,0000,,but if you stick to your guardrails,
Dialogue: 0,0:11:29.73,0:11:33.20,Default,,0000,0000,0000,,if you ritualize the transition\Nfrom work to home,
Dialogue: 0,0:11:33.22,0:11:35.94,Default,,0000,0000,0000,,and if you train yourself\Nto convert ruminations
Dialogue: 0,0:11:35.96,0:11:38.10,Default,,0000,0000,0000,,into productive forms of thinking,
Dialogue: 0,0:11:38.12,0:11:39.27,Default,,0000,0000,0000,,you will succeed.
Dialogue: 0,0:11:39.95,0:11:43.45,Default,,0000,0000,0000,,Banishing ruminations\Ntruly enhanced my personal life,
Dialogue: 0,0:11:43.47,0:11:46.16,Default,,0000,0000,0000,,but what it enhanced even more
Dialogue: 0,0:11:46.18,0:11:49.69,Default,,0000,0000,0000,,was the joy and satisfaction\NI get from my work.
Dialogue: 0,0:11:50.44,0:11:54.03,Default,,0000,0000,0000,,Ground zero for creating\Na healthy work-life balance
Dialogue: 0,0:11:54.05,0:11:56.01,Default,,0000,0000,0000,,is not in the real world.
Dialogue: 0,0:11:56.04,0:11:57.44,Default,,0000,0000,0000,,It's in our head.
Dialogue: 0,0:11:57.47,0:11:58.87,Default,,0000,0000,0000,,It's with ruminating.
Dialogue: 0,0:11:59.28,0:12:03.15,Default,,0000,0000,0000,,If you want to reduce your stress\Nand improve your quality of life,
Dialogue: 0,0:12:03.17,0:12:07.00,Default,,0000,0000,0000,,you don't necessarily have to change\Nyour hours or your job.
Dialogue: 0,0:12:07.02,0:12:09.32,Default,,0000,0000,0000,,You just have to change how you think.
Dialogue: 0,0:12:10.02,0:12:11.17,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:12:11.19,0:12:15.91,Default,,0000,0000,0000,,(Applause)