1 00:00:00,160 --> 00:00:03,040 Speaker 1: Every time we go online, and every time we swipe 2 00:00:03,400 --> 00:00:07,400 Speaker 1: or like something, or buy something or comment or hand 3 00:00:07,440 --> 00:00:10,880 Speaker 1: pick an emoji to send to our friend, our brains 4 00:00:10,960 --> 00:00:15,160 Speaker 1: experience a little bump of dopamine. Again, there's nothing wrong 5 00:00:15,200 --> 00:00:18,000 Speaker 1: with that, so long as we know what's happening. The 6 00:00:18,120 --> 00:00:27,120 Speaker 1: number one health and wellness podcast, Say Sety Jay Setty. Hey, everyone, 7 00:00:27,240 --> 00:00:30,720 Speaker 1: welcome back to On Purpose, the number one mental health 8 00:00:30,760 --> 00:00:34,239 Speaker 1: podcast in the world. Being here is an investment in 9 00:00:34,280 --> 00:00:38,159 Speaker 1: your mental health as we dive into incredible conversations and 10 00:00:38,320 --> 00:00:42,640 Speaker 1: insights to help you become happier, healthier, and more healed 11 00:00:42,840 --> 00:00:46,839 Speaker 1: with the world's leading experts. Now, let's be honest for 12 00:00:46,880 --> 00:00:50,360 Speaker 1: a second. How many of you feel like you've just 13 00:00:50,760 --> 00:00:55,080 Speaker 1: been on your phone too much recently? Right, You've been 14 00:00:55,120 --> 00:00:58,160 Speaker 1: sitting there and sometimes you're even doom scrolling and thinking 15 00:00:58,720 --> 00:01:01,960 Speaker 1: why am I here? What am I doing? Maybe you've 16 00:01:01,960 --> 00:01:05,560 Speaker 1: even thrown your phone, feeling a sense of anger or 17 00:01:05,600 --> 00:01:09,039 Speaker 1: disgust with how you've spent your time. And I think 18 00:01:09,080 --> 00:01:11,680 Speaker 1: all of us can relate. There's been moments where I've 19 00:01:11,720 --> 00:01:14,559 Speaker 1: thought afterwards to myself, I wish I was more present 20 00:01:14,600 --> 00:01:16,960 Speaker 1: with my friends. I wish I was more present with 21 00:01:16,959 --> 00:01:20,520 Speaker 1: my family. Why am I constantly needing to be distracted 22 00:01:20,520 --> 00:01:23,680 Speaker 1: from my phone even when I don't need it? Right, 23 00:01:23,720 --> 00:01:26,399 Speaker 1: sometimes you're like, I know I don't need it. I 24 00:01:26,440 --> 00:01:29,039 Speaker 1: know I don't get anything from it, but it still 25 00:01:29,160 --> 00:01:32,280 Speaker 1: keeps pulling me back. It keeps pulling me in, It 26 00:01:32,360 --> 00:01:34,959 Speaker 1: keeps sucking me in, even if I don't want to 27 00:01:35,000 --> 00:01:38,760 Speaker 1: be there. And I think that's what we all experience, 28 00:01:39,120 --> 00:01:44,720 Speaker 1: is this almost hopeless, helpless relationship. And that's why today's 29 00:01:44,720 --> 00:01:48,800 Speaker 1: episode is called the cell phone diet or the cell 30 00:01:48,840 --> 00:01:52,440 Speaker 1: phone detox. These are the devices through which most of 31 00:01:52,520 --> 00:01:55,920 Speaker 1: us make our way online. Over the past few years, 32 00:01:56,000 --> 00:01:59,320 Speaker 1: I'm guessing that we've read as many articles about the 33 00:01:59,360 --> 00:02:02,840 Speaker 1: miracles of technology as we have about some of the 34 00:02:02,960 --> 00:02:07,000 Speaker 1: issues it's brought up for us as humans. That despite 35 00:02:07,040 --> 00:02:11,360 Speaker 1: this wonderful newfound global connectivity, we have never felt less 36 00:02:11,360 --> 00:02:14,919 Speaker 1: connected to friends and loved ones. How despite having more 37 00:02:15,000 --> 00:02:18,040 Speaker 1: knowledge at our disposal than in any time in history, 38 00:02:18,560 --> 00:02:21,840 Speaker 1: we have never been worse informed. How at home and 39 00:02:21,960 --> 00:02:25,160 Speaker 1: at work, we're losing the ability to focus or concentrate, 40 00:02:25,680 --> 00:02:29,280 Speaker 1: that we've gotten more impatient and impulsive. The ad to 41 00:02:29,400 --> 00:02:32,000 Speaker 1: carte nature of the internet, where you want what you 42 00:02:32,120 --> 00:02:35,480 Speaker 1: want when you want, can sometimes even trickle over to 43 00:02:35,560 --> 00:02:40,120 Speaker 1: our real lives. A friend once confess to me that sometimes, 44 00:02:40,120 --> 00:02:43,160 Speaker 1: when he finds himself in a traffic jam, without even 45 00:02:43,240 --> 00:02:46,360 Speaker 1: thinking about it, he'll reach for his phone, not to 46 00:02:46,480 --> 00:02:50,200 Speaker 1: change the music or refreshes GPS, or to start a 47 00:02:50,240 --> 00:02:54,040 Speaker 1: new podcast, but to click himself out of the traffic jam, 48 00:02:54,160 --> 00:02:57,560 Speaker 1: as if his phone somehow featured a magic button that, 49 00:02:57,600 --> 00:03:00,679 Speaker 1: with a single click, could transport him home. One of 50 00:03:00,760 --> 00:03:03,680 Speaker 1: the most interesting things about being alive in twenty twenty 51 00:03:03,680 --> 00:03:06,600 Speaker 1: four is that there are hundreds of millions of people 52 00:03:06,760 --> 00:03:11,519 Speaker 1: in our midst, possibly your own parents and certainly your grandparents, 53 00:03:11,880 --> 00:03:15,680 Speaker 1: who remember a time before cell phones and Wi Fi existed. 54 00:03:16,600 --> 00:03:20,680 Speaker 1: They're dealing with two versions of reality, then and now, 55 00:03:21,360 --> 00:03:23,880 Speaker 1: And because we're always prone to see the past as 56 00:03:23,919 --> 00:03:27,280 Speaker 1: better than it was, it goes without saying that the 57 00:03:27,320 --> 00:03:31,280 Speaker 1: pre internet error was better, filled with space and silence 58 00:03:31,320 --> 00:03:36,280 Speaker 1: and stillness and opportunities for contemplation. Before long, the global 59 00:03:36,320 --> 00:03:39,560 Speaker 1: population will be made up of people who know only 60 00:03:39,720 --> 00:03:44,800 Speaker 1: one technological reality now. By now, we've also figured out 61 00:03:44,880 --> 00:03:48,000 Speaker 1: various ways we can make our phones and the impulse 62 00:03:48,040 --> 00:03:52,120 Speaker 1: to go online less attractive and alluring, less of a temptation. 63 00:03:52,880 --> 00:03:56,200 Speaker 1: We can turn off our notifications. Instead of our phones 64 00:03:56,280 --> 00:03:59,440 Speaker 1: ringing or chirping or making cricket noises, we can make 65 00:03:59,480 --> 00:04:02,520 Speaker 1: them vibrate with a little fiddling in our settings. We 66 00:04:02,560 --> 00:04:05,400 Speaker 1: can even turn our screens gray, which gets rid of 67 00:04:05,440 --> 00:04:08,360 Speaker 1: the visual triggers that make our phones look a lot 68 00:04:08,400 --> 00:04:12,080 Speaker 1: like a big bag of colorful candy. Maybe you've tried 69 00:04:12,120 --> 00:04:15,000 Speaker 1: one or more of these things, but you still feel 70 00:04:15,040 --> 00:04:19,520 Speaker 1: your reliance on the Internet is unhealthy and imbalanced, That 71 00:04:19,640 --> 00:04:23,160 Speaker 1: even when you're not online, you're thinking about being online, 72 00:04:23,560 --> 00:04:26,400 Speaker 1: That on those rare times your phone isn't within reach, 73 00:04:26,800 --> 00:04:29,760 Speaker 1: you're thinking, where is it? Why do I feel so 74 00:04:29,880 --> 00:04:34,000 Speaker 1: weirdly incomplete? This episode came about because of the many 75 00:04:34,040 --> 00:04:37,760 Speaker 1: messages I get from all of you who feel you've 76 00:04:37,800 --> 00:04:41,960 Speaker 1: lost control over your phone use, who don't trust yourself 77 00:04:42,000 --> 00:04:45,800 Speaker 1: to monitor how much time you spend online, who get 78 00:04:45,839 --> 00:04:49,159 Speaker 1: anxious whenever you're separated from your phone or a Wi 79 00:04:49,160 --> 00:04:52,480 Speaker 1: Fi signal for more than a few minutes, who are 80 00:04:52,520 --> 00:04:56,839 Speaker 1: coping with feelings of helplessness and shame. This episode is 81 00:04:56,880 --> 00:04:59,800 Speaker 1: for anyone who thinks I should really get my phone 82 00:04:59,839 --> 00:05:03,160 Speaker 1: in Wi Fi addiction under control one of these days, 83 00:05:03,880 --> 00:05:07,360 Speaker 1: Except that day never seems to come. It's okay, though, 84 00:05:07,560 --> 00:05:11,560 Speaker 1: because you're not alone. Everyone around you, from your thirteen 85 00:05:11,600 --> 00:05:14,200 Speaker 1: year old cousin to your seventy five year old lant 86 00:05:14,520 --> 00:05:16,920 Speaker 1: all the way through to me, seems to be wrestling 87 00:05:17,040 --> 00:05:20,520 Speaker 1: with this same issue. The six steps of the cell 88 00:05:20,560 --> 00:05:24,479 Speaker 1: phone detox are loosely repurposed from the steps you might 89 00:05:24,520 --> 00:05:28,279 Speaker 1: take if you embark on an actual diet involving food 90 00:05:28,279 --> 00:05:31,640 Speaker 1: and drink. As with any new regimen we start, you 91 00:05:31,760 --> 00:05:35,520 Speaker 1: want to banish any thoughts of overnight change or success. 92 00:05:36,040 --> 00:05:40,479 Speaker 1: Stop trying to change in twenty four hours. If you 93 00:05:40,680 --> 00:05:44,120 Speaker 1: think you can build or break a habit in the 94 00:05:44,160 --> 00:05:48,640 Speaker 1: next twenty four hours, you're setting yourself up for failure. 95 00:05:49,680 --> 00:05:52,240 Speaker 1: The goal, as with any new plan we try out, 96 00:05:52,640 --> 00:05:55,320 Speaker 1: is to adapt one or more of these steps as 97 00:05:55,360 --> 00:05:58,719 Speaker 1: time goes on, in the hopes that before long a 98 00:05:58,800 --> 00:06:01,760 Speaker 1: new habit will be in. I want to begin by 99 00:06:01,760 --> 00:06:04,960 Speaker 1: acknowledging that our brains have a lot of heavyweight chemicals 100 00:06:05,200 --> 00:06:11,840 Speaker 1: working on their behalf. There's gabba, glutamate, oxytocin, adrenaline, neuropenephrine, 101 00:06:11,920 --> 00:06:15,560 Speaker 1: the list goes on. But of all these chemicals and hormones, 102 00:06:15,880 --> 00:06:19,320 Speaker 1: the brain favors four of them, the most in no order. 103 00:06:19,520 --> 00:06:23,839 Speaker 1: There's serotonin, which helps balance out our moods, and dolphins, 104 00:06:24,160 --> 00:06:28,120 Speaker 1: which are our body's natural painkillers, which our brains generate 105 00:06:28,200 --> 00:06:30,960 Speaker 1: when we fall in love, and that promotes trust and 106 00:06:31,080 --> 00:06:35,600 Speaker 1: intimacy between partners and also among new parents and their infants. 107 00:06:36,400 --> 00:06:39,720 Speaker 1: Of course, the best, most pleasure promoting chemical of these 108 00:06:39,760 --> 00:06:44,839 Speaker 1: four is dopamine, the brain's pre eminent reward and pleasure zone. 109 00:06:45,000 --> 00:06:49,040 Speaker 1: But dopamine isn't always well understood. A lot of people 110 00:06:49,040 --> 00:06:52,719 Speaker 1: are under the impression that dopamine provides pleasure, that it 111 00:06:52,760 --> 00:06:56,520 Speaker 1: gives us some mental or physical high, that in that way, 112 00:06:56,640 --> 00:06:59,159 Speaker 1: it's like a drink or a drug. The truth is 113 00:06:59,200 --> 00:07:03,479 Speaker 1: it doesn't. Instead of making us feel good, dopamine operates 114 00:07:03,520 --> 00:07:07,040 Speaker 1: in our brain by motivating us to go out and 115 00:07:07,080 --> 00:07:10,400 Speaker 1: seek pleasure, whether it's in the form of romance or 116 00:07:10,400 --> 00:07:12,840 Speaker 1: going out to dinner with a good friend, or having 117 00:07:12,880 --> 00:07:15,600 Speaker 1: a few drinks or going on a long bike ride 118 00:07:15,640 --> 00:07:19,520 Speaker 1: in a beautiful landscape. There's nothing wrong with seeking pleasure. 119 00:07:20,080 --> 00:07:22,920 Speaker 1: In fact, it's part of the wiring of our brains. 120 00:07:23,680 --> 00:07:27,520 Speaker 1: Problems only arise when we go overboard in that pleasure 121 00:07:27,560 --> 00:07:32,119 Speaker 1: seeking behavior and begin to expect rewards and another shot 122 00:07:32,120 --> 00:07:35,720 Speaker 1: of dopamine every hour of the day. This is because 123 00:07:35,720 --> 00:07:39,000 Speaker 1: of the very nature of dopamine. The more we seek 124 00:07:39,040 --> 00:07:43,440 Speaker 1: out pleasure seeking activities falling in love or anticipating sex 125 00:07:43,520 --> 00:07:46,240 Speaker 1: or romance, or a yoga class or a night out 126 00:07:46,280 --> 00:07:50,240 Speaker 1: on the town or even an upcoming vacation, our brains, 127 00:07:50,560 --> 00:07:54,960 Speaker 1: whose job it is to maintain homeostasis otherwise known as balance, 128 00:07:55,440 --> 00:07:59,200 Speaker 1: compensate for this blizzard of dopamine by making us feel 129 00:07:59,280 --> 00:08:02,960 Speaker 1: flatter and even a little bit depressed whenever we're not 130 00:08:03,120 --> 00:08:06,720 Speaker 1: engaged in that thing. Think about it. It's mind blowing. 131 00:08:07,360 --> 00:08:09,800 Speaker 1: I don't know about you, but in my experience, no 132 00:08:09,800 --> 00:08:13,680 Speaker 1: one likes feeling flat. It's almost as though without dopamine, 133 00:08:13,960 --> 00:08:18,000 Speaker 1: our own screens turn gray. We don't feel like doing much, 134 00:08:18,320 --> 00:08:21,400 Speaker 1: and the things we feel like doing don't seem exciting. 135 00:08:22,120 --> 00:08:26,160 Speaker 1: In response, most of us decide consciously or unconsciously to 136 00:08:26,280 --> 00:08:30,280 Speaker 1: re engage with the same activity we now know brings us, 137 00:08:30,600 --> 00:08:35,000 Speaker 1: if not pleasure, then the anticipation of pleasure. The thing 138 00:08:35,080 --> 00:08:38,320 Speaker 1: about most pleasure seeking activities is that they have a 139 00:08:38,400 --> 00:08:41,960 Speaker 1: built in time limit. We can only exercise for a 140 00:08:41,960 --> 00:08:44,880 Speaker 1: certain amount of time before our bodies tell us we've 141 00:08:44,920 --> 00:08:47,520 Speaker 1: had enough and we need a cold glass of water 142 00:08:47,640 --> 00:08:50,160 Speaker 1: and a shower. If we go out and drink more 143 00:08:50,200 --> 00:08:53,960 Speaker 1: than we should, our bodies and brains generally respond by 144 00:08:54,000 --> 00:08:57,440 Speaker 1: making our eyelids heavier until at least we fall asleep. 145 00:08:58,000 --> 00:09:01,040 Speaker 1: But as everyone knows, the internet is a twenty four 146 00:09:01,080 --> 00:09:04,960 Speaker 1: hour bizarre and our phones are always on the Web 147 00:09:05,040 --> 00:09:08,560 Speaker 1: never goes dark, never closes down, and never takes a vacation. 148 00:09:09,360 --> 00:09:12,560 Speaker 1: And don't misunderstand me, the internet can be a completely 149 00:09:12,600 --> 00:09:15,920 Speaker 1: magical place. It's like a city where the possibilities for 150 00:09:15,960 --> 00:09:19,400 Speaker 1: window shopping and people watching are so varied and interesting 151 00:09:19,760 --> 00:09:22,000 Speaker 1: that we could spend the rest of our lives there. 152 00:09:22,600 --> 00:09:25,920 Speaker 1: But if we do, it can have consequences on both 153 00:09:25,920 --> 00:09:29,439 Speaker 1: our mental and physical well being. This leads me back 154 00:09:29,480 --> 00:09:33,160 Speaker 1: to dopamine. Every time we go online, and every time 155 00:09:33,200 --> 00:09:37,319 Speaker 1: we swipe or like something, or buy something, or comment 156 00:09:37,720 --> 00:09:40,240 Speaker 1: or hand pick an emoji to send to our friend, 157 00:09:40,840 --> 00:09:45,600 Speaker 1: our brains experience a little bump of dopamine. This tells 158 00:09:45,679 --> 00:09:49,800 Speaker 1: us our reward system has been stimulated. Again. There's nothing 159 00:09:49,840 --> 00:09:52,520 Speaker 1: wrong with that, so long as we know what's happening, 160 00:09:52,960 --> 00:09:55,880 Speaker 1: and so long as we keep our Internet use intentional 161 00:09:55,920 --> 00:10:00,520 Speaker 1: and conscious, but that's not always easy or possible. For 162 00:10:00,600 --> 00:10:03,760 Speaker 1: many of us. Our Internet use is automatic and unconscious, 163 00:10:04,200 --> 00:10:06,040 Speaker 1: putting us in a place where we need more and 164 00:10:06,120 --> 00:10:10,199 Speaker 1: more dopamine just to feel normal, just to feel like ourselves. 165 00:10:10,920 --> 00:10:13,679 Speaker 1: Is there a connection between our dependence on our phones 166 00:10:14,040 --> 00:10:17,520 Speaker 1: and the internet and our declining levels of happiness. No 167 00:10:17,559 --> 00:10:20,320 Speaker 1: one can say for sure, but the answer is probably 168 00:10:20,440 --> 00:10:25,000 Speaker 1: a bittersweet yes. According to the World Happiness Report, humans 169 00:10:25,080 --> 00:10:27,880 Speaker 1: just aren't as happy as they used to be, especially 170 00:10:27,920 --> 00:10:31,200 Speaker 1: people who live in hire income countries. This might have 171 00:10:31,240 --> 00:10:34,320 Speaker 1: to do with that flattening effect I mentioned earlier, and 172 00:10:34,360 --> 00:10:38,439 Speaker 1: how when we're not engaged online we feel not exactly unhappy, 173 00:10:38,760 --> 00:10:42,319 Speaker 1: but not entirely happy either, as though we're missing something, 174 00:10:42,880 --> 00:10:45,960 Speaker 1: as though we're somehow sidelined or not at the center 175 00:10:46,000 --> 00:10:48,959 Speaker 1: of something we know exists, we just can't put our 176 00:10:48,960 --> 00:10:52,480 Speaker 1: finger on what that thing is. The Internet diet is 177 00:10:52,480 --> 00:10:54,720 Speaker 1: an attempt to provide at least the beginning of a 178 00:10:54,760 --> 00:10:57,880 Speaker 1: solution to this problem. Why do I refer to it 179 00:10:57,880 --> 00:11:00,560 Speaker 1: as a diet because I'm reminded of something that a 180 00:11:00,600 --> 00:11:04,000 Speaker 1: high school teacher friend told me recently. At the end 181 00:11:04,000 --> 00:11:08,000 Speaker 1: of each semester, my friend gives midterm and final exams 182 00:11:08,000 --> 00:11:11,720 Speaker 1: to his students. No cell phones are allowed in the classroom, 183 00:11:12,040 --> 00:11:15,360 Speaker 1: of course, while the students take their tests. In fact, 184 00:11:15,640 --> 00:11:18,960 Speaker 1: before the exam gets underway, the students all write down 185 00:11:19,000 --> 00:11:21,760 Speaker 1: their initials on their phones and place them in a 186 00:11:21,800 --> 00:11:25,199 Speaker 1: box next to the teacher's desk. When the exam ends, 187 00:11:25,240 --> 00:11:27,920 Speaker 1: they line up to collect them. But the interesting part 188 00:11:28,000 --> 00:11:30,840 Speaker 1: of this story is when my friend described the moment 189 00:11:30,960 --> 00:11:34,560 Speaker 1: his students were reunited with their phones, they clutched them 190 00:11:34,640 --> 00:11:37,360 Speaker 1: as if they were food and they hadn't had anything 191 00:11:37,400 --> 00:11:41,240 Speaker 1: to eat or drink for days. They appeared ravenous, and 192 00:11:41,320 --> 00:11:44,880 Speaker 1: the behaviors they then carried out, including checking their texts 193 00:11:44,920 --> 00:11:48,240 Speaker 1: and their inboxes going on to this and that website, 194 00:11:48,640 --> 00:11:51,959 Speaker 1: made my friend think that for his students, their phones 195 00:11:51,960 --> 00:11:55,240 Speaker 1: were a form of food or sustenance, a way to 196 00:11:55,320 --> 00:11:58,200 Speaker 1: keep hunger at bay. When you think about it, there's 197 00:11:58,200 --> 00:12:01,960 Speaker 1: a strong connection between food and the internet. Humans can't 198 00:12:02,000 --> 00:12:05,360 Speaker 1: live without eating, and today the ninety four percent of 199 00:12:05,400 --> 00:12:08,480 Speaker 1: all Americans with access to the Internet will tell you 200 00:12:08,559 --> 00:12:12,480 Speaker 1: that life without Wi Fi would be unimaginable. Without GPS, 201 00:12:12,520 --> 00:12:15,520 Speaker 1: how would we get from one location to another without 202 00:12:15,520 --> 00:12:18,400 Speaker 1: social media and text messages. How would we keep up 203 00:12:18,440 --> 00:12:21,000 Speaker 1: with friends and loved ones who live nearby and far 204 00:12:21,080 --> 00:12:24,760 Speaker 1: away without the alarm clock on our phones. How would 205 00:12:24,760 --> 00:12:27,320 Speaker 1: we manage to wake up in the morning. How would 206 00:12:27,360 --> 00:12:30,280 Speaker 1: we make lunch, your dinner reservations or split the bill 207 00:12:30,320 --> 00:12:33,079 Speaker 1: after a night out, or pay for groceries, or take 208 00:12:33,120 --> 00:12:37,160 Speaker 1: photos of videos or check out the weather conditions in Dubai, Dublin, 209 00:12:37,280 --> 00:12:40,680 Speaker 1: or Miami. According to the results of one study, I read, 210 00:12:41,000 --> 00:12:44,800 Speaker 1: Americans check their cell phones approximately one hundred and forty 211 00:12:44,840 --> 00:12:48,240 Speaker 1: four times a day. Even if we don't open our phones, 212 00:12:48,559 --> 00:12:51,920 Speaker 1: we make physical contact with our phones on an average 213 00:12:51,960 --> 00:12:55,320 Speaker 1: of two thousand, six hundred times a day just to 214 00:12:55,360 --> 00:12:58,640 Speaker 1: make sure they're snug in our position. All in all, 215 00:12:58,720 --> 00:13:02,120 Speaker 1: on average, this study says we spend nearly four and 216 00:13:02,120 --> 00:13:05,680 Speaker 1: a half hours every day on our phones. But along 217 00:13:05,720 --> 00:13:08,839 Speaker 1: with the reliable hits of dopamine that get released every 218 00:13:08,840 --> 00:13:12,280 Speaker 1: time we punch in our code or here, swish or ding, 219 00:13:12,720 --> 00:13:15,720 Speaker 1: we also get a bump of cortisol, the chemical that 220 00:13:15,880 --> 00:13:19,200 Speaker 1: enters our bloodstream whenever we're about to go into high 221 00:13:19,200 --> 00:13:22,199 Speaker 1: gear and take on a new day, or in this case, 222 00:13:22,440 --> 00:13:24,880 Speaker 1: when we're about to come face to face with what 223 00:13:25,000 --> 00:13:29,080 Speaker 1: being online means. As longtime listeners of this podcast know, 224 00:13:29,640 --> 00:13:33,960 Speaker 1: Cortisol is the steroid hormone produced by our two adrenal 225 00:13:34,000 --> 00:13:38,440 Speaker 1: glands which percha top our kidneys. Cortisol is the hormone 226 00:13:38,440 --> 00:13:41,200 Speaker 1: that gives rise to the fight or flight impulse. But 227 00:13:41,280 --> 00:13:43,319 Speaker 1: since most of us aren't about to get into a 228 00:13:43,360 --> 00:13:46,720 Speaker 1: wrestling match, what ends up happening is that the energy 229 00:13:46,760 --> 00:13:51,160 Speaker 1: supplied by all that cortisol sticks around inside our bodies. 230 00:13:51,679 --> 00:13:55,920 Speaker 1: It stresses our muscles, our digestion, our breathing, and can 231 00:13:55,960 --> 00:14:00,760 Speaker 1: even negatively affect our immune systems. What can sssimbly relieve 232 00:14:00,800 --> 00:14:04,959 Speaker 1: these high levels of cortisol more dopamine, Because, after all, 233 00:14:05,000 --> 00:14:08,040 Speaker 1: when we feel stressed or dread going online for fear, 234 00:14:08,120 --> 00:14:10,600 Speaker 1: we might see a text or email we don't like. 235 00:14:11,240 --> 00:14:13,920 Speaker 1: Our brains might as well balance out that fear by 236 00:14:13,960 --> 00:14:17,520 Speaker 1: seeing if they can anticipate a positive reward Before we 237 00:14:17,559 --> 00:14:21,240 Speaker 1: even know it. We've been online for an hour, two hours, 238 00:14:21,320 --> 00:14:25,280 Speaker 1: or even longer. The internet, or rather the brain, has 239 00:14:25,320 --> 00:14:28,320 Speaker 1: gotten the best of us. It's tough to resist it. 240 00:14:28,800 --> 00:14:31,520 Speaker 1: We might as well throw in the towel, right. The 241 00:14:31,560 --> 00:14:34,160 Speaker 1: good news is that the six steps of the Internet 242 00:14:34,200 --> 00:14:37,720 Speaker 1: diet are focused on gradually reducing the amount of time 243 00:14:37,800 --> 00:14:42,520 Speaker 1: you spend online or gazing at your phone. Following these steps, 244 00:14:42,680 --> 00:14:45,480 Speaker 1: or even half of them, and you'll likely find yourself 245 00:14:45,520 --> 00:14:50,240 Speaker 1: with significantly reduced anxiety levels, along with an increasing clarity, 246 00:14:50,920 --> 00:14:55,080 Speaker 1: a greater, truer sense of perspective about yourself and the 247 00:14:55,120 --> 00:14:59,480 Speaker 1: world around you, a deeper connection, and a deeper presence 248 00:14:59,560 --> 00:15:02,560 Speaker 1: when you're a loan or surrounded by friends and loved ones, 249 00:15:02,960 --> 00:15:05,640 Speaker 1: as you are now genuinely listening to what they're saying 250 00:15:06,080 --> 00:15:08,840 Speaker 1: instead of quietly fretting that you need to respond to 251 00:15:08,880 --> 00:15:12,560 Speaker 1: your latest text or email. Lastly, it's safe to say 252 00:15:12,600 --> 00:15:15,440 Speaker 1: that the six steps of the Internet detox will increase 253 00:15:15,480 --> 00:15:18,720 Speaker 1: your capacity for gratitude for your own life, for our 254 00:15:18,760 --> 00:15:21,920 Speaker 1: five senses, for what you do have instead of what 255 00:15:22,000 --> 00:15:25,000 Speaker 1: you don't, which we all know the internet is well 256 00:15:25,080 --> 00:15:28,800 Speaker 1: known for eliciting. Before we begin, remember that, as with 257 00:15:28,880 --> 00:15:32,720 Speaker 1: any behavioral change, the most important thing is to start small, 258 00:15:33,560 --> 00:15:37,480 Speaker 1: take one step and see how you feel afterwards. All 259 00:15:37,560 --> 00:15:40,920 Speaker 1: or nothing thinking doesn't work here, but all or nothing 260 00:15:41,040 --> 00:15:44,840 Speaker 1: thinking never works. See if you can check off these 261 00:15:44,880 --> 00:15:48,000 Speaker 1: steps one after the next, and take your time as 262 00:15:48,000 --> 00:15:50,920 Speaker 1: you do it too. I'm not proposing you can cancel 263 00:15:51,000 --> 00:15:53,600 Speaker 1: your WiFi or trade in your smartphone for a flip 264 00:15:53,640 --> 00:15:56,880 Speaker 1: phone or a landline. What I am suggesting is that 265 00:15:56,920 --> 00:15:59,840 Speaker 1: you begin to think about your phone and being online 266 00:16:00,080 --> 00:16:03,400 Speaker 1: as the technological equivalents of the food you eat and 267 00:16:03,440 --> 00:16:06,080 Speaker 1: the liquid you put inside your body. Most of us 268 00:16:06,080 --> 00:16:09,520 Speaker 1: are careful about our nutrition and the ingredients in our foods. 269 00:16:09,840 --> 00:16:12,920 Speaker 1: So all that I'm proposing is you give the same care, 270 00:16:13,080 --> 00:16:16,520 Speaker 1: attention and respect to how you feed your brain, which 271 00:16:16,560 --> 00:16:20,200 Speaker 1: means not overwhelming it with the digital equivalent of ultra 272 00:16:20,280 --> 00:16:26,240 Speaker 1: processed ingredients additives transfats, potato, chips, salt, and sugar. Step 273 00:16:26,280 --> 00:16:30,080 Speaker 1: one of the Internet dyet is simple, become more conscious. 274 00:16:30,800 --> 00:16:32,840 Speaker 1: All I'm asking is that you become more aware of 275 00:16:32,880 --> 00:16:35,280 Speaker 1: your Internet use, and that you do it without any 276 00:16:35,440 --> 00:16:38,920 Speaker 1: judgment whatsoever. It's a fact that for many of us, 277 00:16:38,960 --> 00:16:42,200 Speaker 1: our phones have become almost like physical extensions of ourselves, 278 00:16:42,520 --> 00:16:45,840 Speaker 1: an extra hand or foot. One study I read reported 279 00:16:45,880 --> 00:16:48,880 Speaker 1: that eighty nine percent of Americans reach for their phones 280 00:16:48,920 --> 00:16:51,800 Speaker 1: within the first ten minutes of waking up. When you 281 00:16:51,840 --> 00:16:54,400 Speaker 1: reach for your phone in the morning, what are you feeling, 282 00:16:55,080 --> 00:16:57,600 Speaker 1: What are you looking for by wanting to reach for 283 00:16:57,640 --> 00:17:01,160 Speaker 1: your phone? What are you trying to achieve. Does it 284 00:17:01,200 --> 00:17:05,280 Speaker 1: make you anxious? And can we become more aware of that? 285 00:17:05,840 --> 00:17:07,720 Speaker 1: What is the reason not just that you reach for 286 00:17:07,760 --> 00:17:10,439 Speaker 1: your phone, but why are you doing it? What are 287 00:17:10,480 --> 00:17:12,680 Speaker 1: you seeking in the morning, and how can we substitute 288 00:17:12,720 --> 00:17:16,320 Speaker 1: it later on? Our phones are like mirrors. They reflect 289 00:17:16,400 --> 00:17:18,800 Speaker 1: us back to ourselves. They have a lot of valuable 290 00:17:18,800 --> 00:17:21,679 Speaker 1: information to tell us about who we are and what 291 00:17:21,800 --> 00:17:24,480 Speaker 1: it is we want. You might tell yourself, of course 292 00:17:24,520 --> 00:17:27,719 Speaker 1: I reach for my phone every morning, doesn't everyone. But 293 00:17:27,800 --> 00:17:30,600 Speaker 1: that's different from taking a step back from the routine 294 00:17:30,600 --> 00:17:34,280 Speaker 1: of it and asking why. For example, you might feel 295 00:17:34,280 --> 00:17:36,920 Speaker 1: that while you were asleep, people are having fun without you, 296 00:17:37,200 --> 00:17:39,240 Speaker 1: and you hate what it feels like to be excluded. 297 00:17:39,920 --> 00:17:43,760 Speaker 1: You might begin the morning feeling bored or sad or understimulated, 298 00:17:44,160 --> 00:17:47,480 Speaker 1: and consciously or unconsciously decide that the only way to 299 00:17:47,560 --> 00:17:51,040 Speaker 1: solve that feeling is by going online. Or you might 300 00:17:51,080 --> 00:17:54,239 Speaker 1: wake up feeling lonely or isolated and reach for your 301 00:17:54,280 --> 00:17:56,600 Speaker 1: phone instead of getting in touch with a friend and 302 00:17:56,680 --> 00:17:59,159 Speaker 1: making a plan to meet them later for coffee or 303 00:17:59,160 --> 00:18:02,480 Speaker 1: a drink. You might worry that a crisis happened overnight, 304 00:18:02,760 --> 00:18:05,240 Speaker 1: whether in your workplace or somewhere in the world, and 305 00:18:05,280 --> 00:18:07,760 Speaker 1: you're the last person to know about it, which makes 306 00:18:07,760 --> 00:18:10,600 Speaker 1: you worry your friends might not see you as hypervigilant 307 00:18:10,760 --> 00:18:14,360 Speaker 1: and responsible and in charge. Again, the most important part 308 00:18:14,359 --> 00:18:18,760 Speaker 1: of step one is observing your behavior without judgment. That 309 00:18:18,840 --> 00:18:23,159 Speaker 1: increased consciousness leads me to step two, wait an hour 310 00:18:23,280 --> 00:18:27,440 Speaker 1: before going online, but rather you sitting around wondering when 311 00:18:27,440 --> 00:18:30,480 Speaker 1: the hour is up. Step two proposes that instead of 312 00:18:30,480 --> 00:18:35,200 Speaker 1: going online, you replace that impulse with a better, healthier habit. 313 00:18:35,840 --> 00:18:38,480 Speaker 1: You could take that time to meditate or make a 314 00:18:38,560 --> 00:18:41,080 Speaker 1: list of the things in your life you're most grateful for. 315 00:18:41,800 --> 00:18:44,480 Speaker 1: You could listen to beautiful music, or read a few 316 00:18:44,560 --> 00:18:47,240 Speaker 1: chapters of a book, or do both at the same time. 317 00:18:47,880 --> 00:18:51,439 Speaker 1: In my experience, from a reading perspective, being online is 318 00:18:51,480 --> 00:18:54,960 Speaker 1: like taking one hundred quick showers a day. We're scanning 319 00:18:55,000 --> 00:18:58,320 Speaker 1: headlines and perusing emails and texts, but are we really 320 00:18:58,359 --> 00:19:01,520 Speaker 1: reading them. It's probably nearer the truth to say that 321 00:19:01,560 --> 00:19:05,679 Speaker 1: the only thing we're doing is scanning pixelated words. This 322 00:19:05,840 --> 00:19:08,320 Speaker 1: is why the early morning can be a fantastic time 323 00:19:08,640 --> 00:19:11,240 Speaker 1: to delve deeply into a book, as opposed to a 324 00:19:11,240 --> 00:19:14,240 Speaker 1: two minute shower. Reading a book is like syncing into 325 00:19:14,240 --> 00:19:17,280 Speaker 1: a bath tub. It's a form of time travel as 326 00:19:17,320 --> 00:19:20,240 Speaker 1: well as an exercise and empathy. In this way, you 327 00:19:20,280 --> 00:19:23,760 Speaker 1: can give your brain the opportunity not just to awaken naturally, 328 00:19:24,160 --> 00:19:26,800 Speaker 1: but to deepen your understanding of the world around you. 329 00:19:27,560 --> 00:19:31,159 Speaker 1: It doesn't need to be reading a whole chapter. You 330 00:19:31,200 --> 00:19:34,520 Speaker 1: can read a quote, a paragraph of your favorite book scripture. 331 00:19:35,200 --> 00:19:38,520 Speaker 1: It could also be listening to something that motivates you, 332 00:19:38,560 --> 00:19:41,399 Speaker 1: that inspires you. Now, what if you rely on your 333 00:19:41,400 --> 00:19:44,600 Speaker 1: phone as an alarm clock. Well, first recognize that our 334 00:19:44,640 --> 00:19:48,840 Speaker 1: phones are intentionally engineered so that they're indispensable. Like big 335 00:19:48,880 --> 00:19:52,160 Speaker 1: box department stores, they are for us anything anyone could 336 00:19:52,200 --> 00:19:55,840 Speaker 1: ever need. There are mailboxes, our phone centers, our bookshelves, 337 00:19:56,040 --> 00:19:59,880 Speaker 1: our jukeboxes, our maps, our photo albums, and our memory keepers. 338 00:20:00,400 --> 00:20:03,600 Speaker 1: There are sources of news and friendship. Add a tape 339 00:20:03,600 --> 00:20:06,240 Speaker 1: measure and an alarm clock, and your phone truly becomes 340 00:20:06,240 --> 00:20:09,520 Speaker 1: what it was designed to be, a one stop shopping destination. 341 00:20:10,160 --> 00:20:12,760 Speaker 1: But that doesn't mean you can't go someplace else. In 342 00:20:12,800 --> 00:20:15,840 Speaker 1: this case, why not go and buy a real alarm clock. 343 00:20:15,920 --> 00:20:18,760 Speaker 1: It's as simple as that. Step three of the Internet 344 00:20:18,840 --> 00:20:23,560 Speaker 1: diet or detox involves another deceptively simple change. I call 345 00:20:23,600 --> 00:20:26,439 Speaker 1: it the Wi Fi free meal, and it's exactly what 346 00:20:26,480 --> 00:20:29,360 Speaker 1: it sounds like. A Wi Fi free meal is one 347 00:20:29,359 --> 00:20:32,800 Speaker 1: where you make a conscious decision to enjoy your breakfast, lunch, 348 00:20:32,880 --> 00:20:35,879 Speaker 1: or dinner while keeping your cell phone in your pocket 349 00:20:36,119 --> 00:20:39,639 Speaker 1: or very yet in another room Entirely. This means that 350 00:20:39,720 --> 00:20:42,000 Speaker 1: instead of using one hand to hold your fork or 351 00:20:42,080 --> 00:20:45,840 Speaker 1: spoon and the other to scan for online information or 352 00:20:46,000 --> 00:20:49,520 Speaker 1: browse social media, you're devoting one hundred percent of your 353 00:20:49,520 --> 00:20:52,359 Speaker 1: attention and energy to the food and drink in front 354 00:20:52,400 --> 00:20:56,280 Speaker 1: of you. I evaders suggests that we chew morsels of 355 00:20:56,320 --> 00:21:00,119 Speaker 1: food sixteen to thirty two times. I promise you've if 356 00:21:00,119 --> 00:21:02,840 Speaker 1: you try this, you'll forget that you ever had a 357 00:21:02,880 --> 00:21:07,520 Speaker 1: phone in your hand. It's a really hyper mindfulness practice. 358 00:21:07,560 --> 00:21:10,000 Speaker 1: For many of us, this will feel strange at first, 359 00:21:10,359 --> 00:21:12,720 Speaker 1: as we've gotten into the habit of always doing two 360 00:21:12,760 --> 00:21:16,040 Speaker 1: things at the same time. Shopping while gazing at our phones, 361 00:21:16,040 --> 00:21:18,919 Speaker 1: for example, so we can see if another store offers 362 00:21:18,920 --> 00:21:21,960 Speaker 1: a better price, taking a walk while listening to music, 363 00:21:22,320 --> 00:21:24,720 Speaker 1: or driving a car while our GPS tells us which 364 00:21:24,720 --> 00:21:28,040 Speaker 1: turn or road to take. In step three, I'm suggesting 365 00:21:28,080 --> 00:21:31,280 Speaker 1: you do one thing at a time monotasking or solo 366 00:21:31,359 --> 00:21:34,640 Speaker 1: tasking as it's called, and in this case, it involves 367 00:21:34,720 --> 00:21:38,960 Speaker 1: eating and focusing on the textures and flavors of that food. 368 00:21:39,119 --> 00:21:41,879 Speaker 1: And if you find yourself racing through the meal because 369 00:21:41,920 --> 00:21:45,639 Speaker 1: your brain is busy anticipating the dopamine hit that's certain 370 00:21:45,760 --> 00:21:48,000 Speaker 1: to arrive the moment you set down your fork and 371 00:21:48,040 --> 00:21:51,440 Speaker 1: pick up your phone. Then set limits on yourself. Tell 372 00:21:51,480 --> 00:21:54,080 Speaker 1: yourself that during the next fifteen minutes that you set 373 00:21:54,080 --> 00:21:57,520 Speaker 1: aside for breakfast, lunch, or dinner, you will not engage 374 00:21:57,520 --> 00:22:00,879 Speaker 1: with your phone, and you will not go online false stop. 375 00:22:01,480 --> 00:22:03,760 Speaker 1: The effects of taking that time to eat a meal 376 00:22:03,840 --> 00:22:08,199 Speaker 1: will surprise you. You'll find that you eat more slowly and conscientiously, 377 00:22:08,760 --> 00:22:12,320 Speaker 1: that you chew more properly, that you digest better, that 378 00:22:12,440 --> 00:22:15,040 Speaker 1: you appreciate your food more, and that you become more 379 00:22:15,080 --> 00:22:18,160 Speaker 1: conscious of your body's hunger cues and the effects food 380 00:22:18,240 --> 00:22:21,600 Speaker 1: has on your feelings. Step three of the Internet diet 381 00:22:21,760 --> 00:22:25,000 Speaker 1: has another strong thing to recommend. A study that was 382 00:22:25,040 --> 00:22:28,160 Speaker 1: done in Brazil a few years ago concluded that using 383 00:22:28,160 --> 00:22:32,280 Speaker 1: our phones while we eat increases our caloric intake by 384 00:22:32,400 --> 00:22:36,400 Speaker 1: almost fifteen percent. This means that even though staring at 385 00:22:36,400 --> 00:22:39,000 Speaker 1: our phone when we're dining out in a restaurant makes 386 00:22:39,080 --> 00:22:41,800 Speaker 1: us look busy and occupied. It can have real life 387 00:22:41,920 --> 00:22:45,600 Speaker 1: ramifications on our health and well being. In step four 388 00:22:45,640 --> 00:22:47,919 Speaker 1: of the Internet diet, we scale things up a little. 389 00:22:48,240 --> 00:22:50,919 Speaker 1: This time. I want to make a close analogy to 390 00:22:50,960 --> 00:22:53,080 Speaker 1: the food and drink we put in our bodies and 391 00:22:53,119 --> 00:22:56,000 Speaker 1: the content we take in online, because to my mind, 392 00:22:56,200 --> 00:22:59,560 Speaker 1: they're very closely related. By now, we all know some 393 00:22:59,600 --> 00:23:02,239 Speaker 1: foods just on that good for us, whereas certain other 394 00:23:02,280 --> 00:23:06,320 Speaker 1: foods promote good health, increase vitality and longer lasting energy 395 00:23:06,720 --> 00:23:09,399 Speaker 1: in the first group of things like sugar, salt, and 396 00:23:09,440 --> 00:23:12,639 Speaker 1: trans fats, and in the second group you'll always find 397 00:23:12,680 --> 00:23:16,840 Speaker 1: fresh fruits, fresh vegetables, nuts, and lagoons. Let me also 398 00:23:16,880 --> 00:23:19,320 Speaker 1: add that while most of us are aware that potato 399 00:23:19,400 --> 00:23:22,919 Speaker 1: chips and buttery popcorn aren't good for us, sometimes we 400 00:23:23,040 --> 00:23:25,359 Speaker 1: just feel like having a snack, and there's no harm 401 00:23:25,400 --> 00:23:27,240 Speaker 1: in that, so long as we don't do it every 402 00:23:27,320 --> 00:23:29,960 Speaker 1: day for the rest of our lives. The same goes 403 00:23:30,000 --> 00:23:32,959 Speaker 1: for the Internet. A lot of websites and digital apps 404 00:23:33,119 --> 00:23:36,720 Speaker 1: are the digital equivalent of a trayfall of Nacho's or 405 00:23:36,760 --> 00:23:39,280 Speaker 1: a chocolate milkshake or you can fill in the blank 406 00:23:39,320 --> 00:23:42,240 Speaker 1: and name your favorite guilty or not so guilty pleasure. 407 00:23:43,000 --> 00:23:47,760 Speaker 1: Junk content is harder to digest, just like junk food, 408 00:23:47,840 --> 00:23:51,040 Speaker 1: and the more junk content we expose ourselves to, the 409 00:23:51,200 --> 00:23:55,000 Speaker 1: unhealthier our minds get. Step five of the Internet diet 410 00:23:55,240 --> 00:23:58,680 Speaker 1: is limit portions. I touched on this already in step two, 411 00:23:58,800 --> 00:24:01,200 Speaker 1: which asked you to wait an hour after you awakened 412 00:24:01,240 --> 00:24:03,760 Speaker 1: before you check your phone, and also in step three. 413 00:24:04,400 --> 00:24:07,439 Speaker 1: Step five takes this idea even further. We all know 414 00:24:07,480 --> 00:24:09,920 Speaker 1: what it means to limit our portions when we're preparing 415 00:24:09,960 --> 00:24:13,040 Speaker 1: our or serving food. Studies have shown over time that 416 00:24:13,080 --> 00:24:15,840 Speaker 1: our plates and cups and glasses have got larger, and 417 00:24:15,920 --> 00:24:18,800 Speaker 1: so to have our portion sizes. You could equate that 418 00:24:18,840 --> 00:24:21,040 Speaker 1: to how the amount of data that our phones can 419 00:24:21,080 --> 00:24:24,560 Speaker 1: process now increases all the time. The amount of memory 420 00:24:24,600 --> 00:24:28,120 Speaker 1: and storage our phones have increases over time, which means 421 00:24:28,200 --> 00:24:33,960 Speaker 1: naturally our portions and desire to consume content also increases. Equivalently, 422 00:24:34,359 --> 00:24:36,840 Speaker 1: remember when your data used to run out, Remember when 423 00:24:36,840 --> 00:24:38,399 Speaker 1: there used to be a cap on the minutes you 424 00:24:38,400 --> 00:24:40,920 Speaker 1: could speak to someone on your phone. That's all gone 425 00:24:40,920 --> 00:24:44,760 Speaker 1: away now, and therefore there is no portion control. If 426 00:24:44,800 --> 00:24:47,440 Speaker 1: you've managed the first five steps of the Internet detox. 427 00:24:47,600 --> 00:24:50,520 Speaker 1: Step six probably won't come as a shock. It's intimate 428 00:24:50,560 --> 00:24:53,439 Speaker 1: and fasting. We're probably all familiar with that phrase as 429 00:24:53,480 --> 00:24:56,400 Speaker 1: it relates to food and placing boundaries on when we eat. 430 00:24:57,040 --> 00:24:59,639 Speaker 1: In step six, I propose you adopt this same idea 431 00:24:59,840 --> 00:25:03,080 Speaker 1: to your own online behavior. For example, one of the 432 00:25:03,080 --> 00:25:06,640 Speaker 1: best known intimate and fasting plans around is what's known 433 00:25:06,760 --> 00:25:09,360 Speaker 1: as the five point two plan. That's the one where 434 00:25:09,400 --> 00:25:11,720 Speaker 1: you eat as you normally would for five days a week, 435 00:25:11,880 --> 00:25:15,280 Speaker 1: but every Saturday and Sunday reduce your food intake into 436 00:25:15,359 --> 00:25:18,879 Speaker 1: a single five hundred calorie meal. Try this same method 437 00:25:18,920 --> 00:25:22,120 Speaker 1: with your own online use. Unless there's a pressing workplace 438 00:25:22,119 --> 00:25:25,000 Speaker 1: emergency where you have no choice but to remain reachable 439 00:25:25,040 --> 00:25:27,919 Speaker 1: over the weekend, why not start by turning off your 440 00:25:27,960 --> 00:25:31,600 Speaker 1: phone every Saturday and Sunday afternoon. Instead of spending your 441 00:25:31,640 --> 00:25:35,360 Speaker 1: time off loosely tethered to technology, why not do something 442 00:25:35,400 --> 00:25:38,600 Speaker 1: that has nothing to do with it. Go outside, go hiking, 443 00:25:38,640 --> 00:25:42,320 Speaker 1: go kayaking, ride your bike, play two sets of tennis 444 00:25:42,400 --> 00:25:45,520 Speaker 1: or pickleball, or even three. The more time you spend 445 00:25:45,520 --> 00:25:48,200 Speaker 1: without your phone and without access to a Wi Fi signal, 446 00:25:48,520 --> 00:25:51,240 Speaker 1: the more confident you will be that you can regain 447 00:25:51,280 --> 00:25:55,639 Speaker 1: control of your time, energy, mental and physical health. Just 448 00:25:55,680 --> 00:25:57,960 Speaker 1: as we learn to eat when we're hungry and quit 449 00:25:58,000 --> 00:26:00,800 Speaker 1: eating when we're full, the internet die. It also teaches 450 00:26:00,920 --> 00:26:04,360 Speaker 1: us to take in information online when we want, and 451 00:26:04,400 --> 00:26:06,840 Speaker 1: not just because it's there or because we have nothing 452 00:26:06,880 --> 00:26:10,160 Speaker 1: better to do. By creating boundaries around your own online use, 453 00:26:10,480 --> 00:26:13,040 Speaker 1: you'll start to experience a new feeling of control and 454 00:26:13,119 --> 00:26:18,000 Speaker 1: authority across all aspects of your life. But remember, start small, 455 00:26:18,520 --> 00:26:21,399 Speaker 1: go step by step. Too much too soon, and the 456 00:26:21,440 --> 00:26:24,800 Speaker 1: brain's hypothalamus will act the same way it does when 457 00:26:24,800 --> 00:26:27,680 Speaker 1: we don't have enough to eat. What we're really trying 458 00:26:27,680 --> 00:26:30,320 Speaker 1: to do in any lifestyle change is create a new 459 00:26:30,680 --> 00:26:34,000 Speaker 1: balance relationship between the time we spend online and the 460 00:26:34,040 --> 00:26:38,720 Speaker 1: websites we ingest that are authentic, healthy and nutritious, which 461 00:26:38,760 --> 00:26:41,880 Speaker 1: in turn will lead to a new relationship with ourselves, 462 00:26:42,119 --> 00:26:45,520 Speaker 1: our friends, and the world around us. Thank you so 463 00:26:45,640 --> 00:26:48,159 Speaker 1: much for listening. Make sure you pass this on, maybe 464 00:26:48,160 --> 00:26:50,679 Speaker 1: even pair up with a friend to be accountable for 465 00:26:50,760 --> 00:26:54,520 Speaker 1: the new cell phone detox And remember I'm always in 466 00:26:54,560 --> 00:26:57,600 Speaker 1: your corner and I'm forever rooting for you. Thank you, 467 00:26:57,720 --> 00:27:01,440 Speaker 1: so much for listening to this conversation. If you enjoyed it, 468 00:27:01,520 --> 00:27:05,600 Speaker 1: you'll love my chat with Adam Grant on why discomfort 469 00:27:05,800 --> 00:27:08,960 Speaker 1: is the key to growth and the strategies for unlocking 470 00:27:09,320 --> 00:27:12,040 Speaker 1: your hidden potential. If you know you want to be 471 00:27:12,200 --> 00:27:14,960 Speaker 1: more and achieve more this year, go check it out 472 00:27:15,160 --> 00:27:17,800 Speaker 1: right now. You set a goal today, you achieve it 473 00:27:17,840 --> 00:27:20,400 Speaker 1: in six months, and then by the time it happens, 474 00:27:20,680 --> 00:27:23,560 Speaker 1: it's almost a relief. There's no sense of meaning and purpose. 475 00:27:23,720 --> 00:27:25,439 Speaker 1: You sort of expected it, and you would have been 476 00:27:25,440 --> 00:27:26,919 Speaker 1: disappointed if it didn't happen.