1 00:00:15,436 --> 00:00:21,196 Speaker 1: Pushkin. Welcome to a special set of episodes of the 2 00:00:21,236 --> 00:00:25,516 Speaker 1: Happiness Lab. The now global spread of coronavirus is affecting 3 00:00:25,516 --> 00:00:29,396 Speaker 1: all of us. This disease has brought a host of medical, economic, 4 00:00:29,476 --> 00:00:32,836 Speaker 1: and political problems, but it's also given us a ton 5 00:00:32,836 --> 00:00:36,036 Speaker 1: of uncertainty and anxiety, which are beginning to have an 6 00:00:36,156 --> 00:00:40,356 Speaker 1: enormous negative impact on our collective. While being but whenever 7 00:00:40,396 --> 00:00:43,556 Speaker 1: I'm confused or fearful, I remember that looking for answers 8 00:00:43,636 --> 00:00:46,436 Speaker 1: in evidence based science is always the best way to go, 9 00:00:47,036 --> 00:00:53,156 Speaker 1: and that's where I'm hoping this podcast can help. For 10 00:00:53,196 --> 00:00:55,676 Speaker 1: the past month, screens have been the lifeblood of my 11 00:00:55,756 --> 00:00:58,996 Speaker 1: social connection. They've allowed me to see my family, chat 12 00:00:59,036 --> 00:01:02,236 Speaker 1: with friends and colleagues, run my lab meetings, and even 13 00:01:02,276 --> 00:01:05,316 Speaker 1: conduct the podcast interviews you've heard over the past few weeks. 14 00:01:07,636 --> 00:01:10,396 Speaker 1: Screens have also been my key to entertainment, news, and 15 00:01:10,516 --> 00:01:14,036 Speaker 1: even exercise while I'm stuck inside the house. But if 16 00:01:14,036 --> 00:01:17,236 Speaker 1: I'm being honest, staring at a screen all day over 17 00:01:17,236 --> 00:01:20,116 Speaker 1: the past few weeks has also made me more depleted 18 00:01:20,156 --> 00:01:23,316 Speaker 1: than usual. Just yesterday, I realized I'd been sitting in 19 00:01:23,356 --> 00:01:26,476 Speaker 1: the same chair for over six straight hours of Zoom meetings, 20 00:01:26,916 --> 00:01:29,876 Speaker 1: which made my brain and my body felt kind of gross. 21 00:01:30,556 --> 00:01:32,636 Speaker 1: The lockdown has also up the amount of time I 22 00:01:32,676 --> 00:01:36,436 Speaker 1: spend looking at scary news on Twitter, or apathetically scrolling 23 00:01:36,476 --> 00:01:39,556 Speaker 1: through a sea of Netflix options, or peeking at Reddit 24 00:01:39,716 --> 00:01:42,836 Speaker 1: when I should be chatting with my husband. I started 25 00:01:42,836 --> 00:01:45,436 Speaker 1: to realize that surviving this lockdown with my mental health 26 00:01:45,436 --> 00:01:48,356 Speaker 1: intact requires taking a good, hard look at my own 27 00:01:48,396 --> 00:01:51,156 Speaker 1: screen time. So I decided to put a call out 28 00:01:51,156 --> 00:01:55,196 Speaker 1: to an expert, Katherine Price. Katherine is a science journalist 29 00:01:55,276 --> 00:01:56,996 Speaker 1: who wrote a book called How To Break Up with 30 00:01:56,996 --> 00:02:00,316 Speaker 1: Your Phone. Ironically enough, the only way we could connect 31 00:02:00,396 --> 00:02:04,556 Speaker 1: during the lockdown was over zoom Sweet. So once it's once, 32 00:02:04,556 --> 00:02:05,916 Speaker 1: you hit record, let me know and then we can 33 00:02:05,916 --> 00:02:10,636 Speaker 1: get started. I have hit record, so gatherin. I feel 34 00:02:10,676 --> 00:02:13,156 Speaker 1: like I've spent pretty much the entire last three weeks 35 00:02:13,276 --> 00:02:15,476 Speaker 1: just staring at a screen. I mean, is this just me? 36 00:02:15,596 --> 00:02:18,076 Speaker 1: Or is this something you can relate to? I certainly 37 00:02:18,076 --> 00:02:20,116 Speaker 1: can relate to it personally, and I can tell you 38 00:02:20,156 --> 00:02:22,596 Speaker 1: for sure You're not alone in terms of the general population, 39 00:02:22,636 --> 00:02:24,556 Speaker 1: because I've been hearing from lots and lots of people 40 00:02:24,596 --> 00:02:26,676 Speaker 1: about how they feel that their screen life balance has 41 00:02:26,716 --> 00:02:29,796 Speaker 1: gone out the window since all of our work life 42 00:02:29,916 --> 00:02:32,036 Speaker 1: is now even more on screens, and our personal life 43 00:02:32,036 --> 00:02:35,076 Speaker 1: has shifted onto screens, and our leisure time is in 44 00:02:35,196 --> 00:02:37,716 Speaker 1: large part spent on screens. So yeah, it's something everyone's 45 00:02:37,716 --> 00:02:40,476 Speaker 1: struggling with. And so you've argued that screen life balance 46 00:02:40,516 --> 00:02:42,796 Speaker 1: is important in general, but talk about why it's really 47 00:02:42,916 --> 00:02:45,356 Speaker 1: essential during this time of COVID nineteen. Well, I think 48 00:02:45,356 --> 00:02:47,596 Speaker 1: it's even more important to think about screen life balance 49 00:02:47,636 --> 00:02:50,756 Speaker 1: during COVID nineteen, specifically because we're spending so much time 50 00:02:50,796 --> 00:02:54,396 Speaker 1: on screens. So to be clear, I think we need 51 00:02:54,436 --> 00:02:57,876 Speaker 1: to realize that there's nothing inherently wrong about this. I 52 00:02:57,876 --> 00:02:59,676 Speaker 1: hear from a lot of people who are talking about, Oh, 53 00:02:59,716 --> 00:03:01,916 Speaker 1: I should spend less time on screens, or I should 54 00:03:01,916 --> 00:03:03,876 Speaker 1: do this. You know what we should be doing right 55 00:03:03,876 --> 00:03:06,156 Speaker 1: now with social distancing and like watching our hands, That's 56 00:03:06,156 --> 00:03:07,996 Speaker 1: what we should be doing when it comes to our 57 00:03:07,996 --> 00:03:11,556 Speaker 1: as screens. Don't need to be critical of ourselves or 58 00:03:11,596 --> 00:03:14,156 Speaker 1: restrictive just for the sake of being critical or restrictive. 59 00:03:14,276 --> 00:03:17,156 Speaker 1: What's really important is to ask yourself, Okay, well, since 60 00:03:17,236 --> 00:03:19,356 Speaker 1: I am spending so much time on my screens, how 61 00:03:19,396 --> 00:03:21,156 Speaker 1: can I make sure the time I am spending on 62 00:03:21,196 --> 00:03:24,916 Speaker 1: them is making me feel productive part is necessary, and 63 00:03:24,956 --> 00:03:27,236 Speaker 1: which part is actually making me feel good or connected 64 00:03:27,276 --> 00:03:29,476 Speaker 1: to other people, because that's the parts you want to keep. 65 00:03:30,116 --> 00:03:32,316 Speaker 1: That's the beauty of technology is that we are able 66 00:03:32,356 --> 00:03:34,756 Speaker 1: to stay connected and be productive during a time like this. 67 00:03:35,276 --> 00:03:37,316 Speaker 1: But there's also lots of uses of screens that are 68 00:03:37,396 --> 00:03:39,916 Speaker 1: making us not feel so great, like getting sucked into 69 00:03:40,076 --> 00:03:42,276 Speaker 1: endless cycles of checking the news over and over again, 70 00:03:42,756 --> 00:03:46,036 Speaker 1: or getting into social media spirals that go beyond just 71 00:03:46,116 --> 00:03:49,156 Speaker 1: kind of a pleasant distraction and more into mind numbing 72 00:03:49,236 --> 00:03:52,396 Speaker 1: kind of self medicating territory. I think this is really 73 00:03:52,396 --> 00:03:55,036 Speaker 1: critical because your argument isn't that it's the amount of 74 00:03:55,076 --> 00:03:57,156 Speaker 1: time we're spending on screens it's a problem. It's not 75 00:03:57,196 --> 00:03:59,276 Speaker 1: that we need to reduce our screen time generally. It's 76 00:03:59,316 --> 00:04:00,916 Speaker 1: just that we need to start paying attention to how 77 00:04:00,916 --> 00:04:03,316 Speaker 1: these screens are making us feel. Yeah, you need to 78 00:04:03,356 --> 00:04:05,916 Speaker 1: be intentional about your screen time. That's what I keep 79 00:04:05,956 --> 00:04:08,156 Speaker 1: coming back to. So I wouldn't get hung up on 80 00:04:08,196 --> 00:04:10,836 Speaker 1: the number of ours that your iPhone is telling you 81 00:04:10,876 --> 00:04:13,196 Speaker 1: that you've spent on it per week, because it's very 82 00:04:13,236 --> 00:04:15,356 Speaker 1: likely to be higher than normal. But I think you 83 00:04:15,556 --> 00:04:17,916 Speaker 1: instead can just ask yourself Okay, Well, which parts of 84 00:04:17,956 --> 00:04:20,556 Speaker 1: that screen time felt good and which parts didn't, And 85 00:04:20,636 --> 00:04:23,356 Speaker 1: that's the place to start to get curious about it. 86 00:04:23,476 --> 00:04:26,316 Speaker 1: And I think also it's a really useful skill to 87 00:04:26,356 --> 00:04:28,436 Speaker 1: develop that you will be able to take with you 88 00:04:28,636 --> 00:04:31,316 Speaker 1: after this, because if you start to just pay attention 89 00:04:31,316 --> 00:04:33,676 Speaker 1: to how you feel in the moment when you're engaging 90 00:04:33,716 --> 00:04:36,156 Speaker 1: with a particular behavior, whether it's on or office screen, 91 00:04:36,356 --> 00:04:38,516 Speaker 1: you'll be able to make more intelligent choices about just 92 00:04:38,556 --> 00:04:40,676 Speaker 1: how to spend your time. So it can actually be 93 00:04:40,716 --> 00:04:42,276 Speaker 1: just really helpful. And if you just have a little 94 00:04:42,316 --> 00:04:43,836 Speaker 1: trigger in the back of your mind to be like, huh, 95 00:04:43,836 --> 00:04:46,356 Speaker 1: how am I feeling right now? Does this feel nourishing 96 00:04:46,836 --> 00:04:49,716 Speaker 1: and good or productive or helpful? Or is this making 97 00:04:49,716 --> 00:04:52,596 Speaker 1: me feel anxious or upset or depressed or scared or 98 00:04:52,636 --> 00:04:55,276 Speaker 1: sad or even more of those things? And if you 99 00:04:55,356 --> 00:04:57,796 Speaker 1: do have a choice in that moment, then just simply 100 00:04:58,836 --> 00:05:02,156 Speaker 1: consider taking the other fork in that path. Yeah, I 101 00:05:02,156 --> 00:05:04,436 Speaker 1: think that's lovely. You also use this wonderful analogy in 102 00:05:04,476 --> 00:05:06,356 Speaker 1: one of your recent articles that the way we think 103 00:05:06,396 --> 00:05:08,156 Speaker 1: about screens should be kind of the way we think 104 00:05:08,196 --> 00:05:10,836 Speaker 1: about food, nutritious eating. Do you want to just explain 105 00:05:10,876 --> 00:05:13,356 Speaker 1: that analogy a bit. Yeah, I've been thinking about screen 106 00:05:13,396 --> 00:05:15,476 Speaker 1: time in terms of food in the sense that there's 107 00:05:15,516 --> 00:05:18,716 Speaker 1: many different types of food. So when people say, always 108 00:05:18,716 --> 00:05:20,876 Speaker 1: spend too much time on my screens, that's the same 109 00:05:20,876 --> 00:05:23,156 Speaker 1: as just saying, oh, well, I eat too much food, right, 110 00:05:23,196 --> 00:05:25,476 Speaker 1: But there's different types of food, and you also well, 111 00:05:25,516 --> 00:05:27,036 Speaker 1: in the case of food, you do need some of it, 112 00:05:27,036 --> 00:05:28,756 Speaker 1: but some of our screen time is necessary for our 113 00:05:28,756 --> 00:05:31,316 Speaker 1: careers or what have you. So I like to instead say, well, 114 00:05:31,316 --> 00:05:33,596 Speaker 1: what are your kind of food groups for screen time? 115 00:05:33,836 --> 00:05:35,276 Speaker 1: You know, how can you break it down to think 116 00:05:35,316 --> 00:05:38,836 Speaker 1: about which parts are the than good for you foods 117 00:05:38,836 --> 00:05:41,356 Speaker 1: that kale and the vegetables whatever, Which parts of the 118 00:05:41,396 --> 00:05:44,316 Speaker 1: total junk foods that maybe do comfort you and make 119 00:05:44,356 --> 00:05:46,516 Speaker 1: you feel better in small quantities, but then make you 120 00:05:46,516 --> 00:05:49,316 Speaker 1: feel really gross. You know, how can you actually take 121 00:05:49,356 --> 00:05:51,596 Speaker 1: care of yourself and nourish yourself with screen time with 122 00:05:51,636 --> 00:05:54,996 Speaker 1: a similar similar approach that you take towards food. And 123 00:05:55,076 --> 00:05:56,876 Speaker 1: for me, that's been really helpful because it's been able 124 00:05:56,916 --> 00:05:59,516 Speaker 1: to break you have a visual in my head kind 125 00:05:59,516 --> 00:06:01,316 Speaker 1: of like one of those food pergrameds of the different 126 00:06:01,316 --> 00:06:04,716 Speaker 1: types of screen time that gives me a tool with 127 00:06:04,756 --> 00:06:07,836 Speaker 1: which to just make smarter choices for myself. And I 128 00:06:07,876 --> 00:06:09,756 Speaker 1: love that analogy because I feel too. I feel like 129 00:06:09,796 --> 00:06:12,996 Speaker 1: the nutritiousness of my panic. Scrolling on Twitter is just like, 130 00:06:13,076 --> 00:06:15,396 Speaker 1: you know, that's just like the most gross thing, especially 131 00:06:15,396 --> 00:06:17,276 Speaker 1: if I too a ton of time. But like a 132 00:06:17,356 --> 00:06:19,436 Speaker 1: zoom call with my mom or like doing an online 133 00:06:19,516 --> 00:06:22,076 Speaker 1: yoga class with friends, like that's the kale, Like I 134 00:06:22,116 --> 00:06:24,196 Speaker 1: need more of that in my life, especially during COVID 135 00:06:24,276 --> 00:06:28,236 Speaker 1: nineteen or that's like like kill doesn't seem as pleasant 136 00:06:28,316 --> 00:06:30,316 Speaker 1: enough for what you just described. It's like, I don't know, 137 00:06:30,396 --> 00:06:32,196 Speaker 1: some kind of yeah, it's really it's like a nice 138 00:06:32,316 --> 00:06:35,636 Speaker 1: sie bowl, but yoga classes with friends, Oh my god. 139 00:06:35,716 --> 00:06:38,156 Speaker 1: Keena is definitely involved in like a really tasty way. 140 00:06:39,636 --> 00:06:41,556 Speaker 1: So one of the other things about noticing how we're 141 00:06:41,556 --> 00:06:44,756 Speaker 1: feeling online is that you know, what we experience online 142 00:06:44,756 --> 00:06:47,316 Speaker 1: in terms of our emotions can enter our real life too. 143 00:06:47,396 --> 00:06:50,116 Speaker 1: I mean I noticed this myself when you know, I'm 144 00:06:50,156 --> 00:06:52,476 Speaker 1: just scrolling on Twitter and I see some scary article 145 00:06:52,516 --> 00:06:54,636 Speaker 1: about some twenty year old who's caught the virus and 146 00:06:54,676 --> 00:06:57,396 Speaker 1: in the hospital. Now I'm anxious and panicked, And then 147 00:06:57,436 --> 00:06:59,236 Speaker 1: I walk into the room with my husband and I'm 148 00:06:59,316 --> 00:07:02,276 Speaker 1: transmitting all that anxiety and that panic to him when 149 00:07:02,436 --> 00:07:03,956 Speaker 1: you know I didn't really need to do that. And 150 00:07:03,996 --> 00:07:06,676 Speaker 1: so talk a little bit about how how the kind 151 00:07:06,676 --> 00:07:09,636 Speaker 1: of the stuff we catch online can come can become 152 00:07:09,676 --> 00:07:11,716 Speaker 1: part of our normal lives in a way that we 153 00:07:11,796 --> 00:07:14,996 Speaker 1: might not anticipate. I think we need to be very 154 00:07:15,036 --> 00:07:17,996 Speaker 1: conscious about what we're exposing ourselves to in general, because 155 00:07:18,036 --> 00:07:20,756 Speaker 1: just as exposing yourself to a virus can make you 156 00:07:20,796 --> 00:07:24,996 Speaker 1: physically sick, exposing yourself to stressful or anxiety producing content 157 00:07:25,436 --> 00:07:27,636 Speaker 1: can really have an effect on your mental state, and 158 00:07:27,676 --> 00:07:29,956 Speaker 1: that in turn can be transmitted to the other people 159 00:07:30,156 --> 00:07:33,076 Speaker 1: that you're self isolating with right now. And if you 160 00:07:33,196 --> 00:07:36,676 Speaker 1: do have a choice of exposing yourself to content that 161 00:07:36,796 --> 00:07:42,956 Speaker 1: makes you feel calm versus Twitter, then maybe we could 162 00:07:43,476 --> 00:07:45,716 Speaker 1: choose the calm content. It's kind of like a person 163 00:07:45,796 --> 00:07:48,516 Speaker 1: making a movie who's choosing where to turn their camera. 164 00:07:48,756 --> 00:07:50,636 Speaker 1: There's a lot of different things we could be choosing 165 00:07:50,676 --> 00:07:53,716 Speaker 1: to put that camera on right now, whether it's on 166 00:07:53,716 --> 00:07:55,716 Speaker 1: our screens or off of our screens, and it's up 167 00:07:55,756 --> 00:07:57,796 Speaker 1: to us to choose where that focus is going to be. 168 00:07:57,996 --> 00:07:59,956 Speaker 1: So the goal isn't just to reduce our screen time 169 00:07:59,996 --> 00:08:02,076 Speaker 1: generally or just for the sake of it. It's actually 170 00:08:02,116 --> 00:08:04,676 Speaker 1: to use our mindfulness muscles to make sure we're strategically 171 00:08:04,756 --> 00:08:06,676 Speaker 1: using screens in a way that's going to boost our 172 00:08:06,716 --> 00:08:08,996 Speaker 1: well being rather than hurt it. And so when we 173 00:08:09,196 --> 00:08:10,876 Speaker 1: get back from the break, I'm gonna have Catherine dive 174 00:08:10,916 --> 00:08:13,196 Speaker 1: into some more specific tips about how we can all 175 00:08:13,236 --> 00:08:22,476 Speaker 1: do that. The Happiness Lab will be right back. So 176 00:08:22,516 --> 00:08:24,476 Speaker 1: I wanted to dig into some of your specific tips 177 00:08:24,476 --> 00:08:26,636 Speaker 1: for how we can achieve some screen life balance during 178 00:08:26,636 --> 00:08:29,356 Speaker 1: this challenging time, because our screens aren't going away. I mean, 179 00:08:29,396 --> 00:08:31,596 Speaker 1: in some sense we need them even more now to 180 00:08:31,676 --> 00:08:34,236 Speaker 1: work and connect with the people we care about, maybe 181 00:08:34,276 --> 00:08:36,916 Speaker 1: even to just enjoy some Netflix companies. But we also 182 00:08:36,956 --> 00:08:38,876 Speaker 1: need to use all this screen time a little bit 183 00:08:38,876 --> 00:08:41,876 Speaker 1: more nutritiously. And so one of the first tips you've 184 00:08:41,876 --> 00:08:44,556 Speaker 1: mentioned before is to set up a set of goals 185 00:08:44,556 --> 00:08:47,116 Speaker 1: and principles for how we're using our screen time, almost 186 00:08:47,116 --> 00:08:50,156 Speaker 1: like a daily screen time budget. In my normal non 187 00:08:50,236 --> 00:08:52,516 Speaker 1: pandemic life, I like to think about screen time in 188 00:08:52,596 --> 00:08:54,116 Speaker 1: terms of a budget in the same way that I 189 00:08:54,196 --> 00:08:56,516 Speaker 1: think about money as having a budget, with the idea 190 00:08:56,636 --> 00:08:59,116 Speaker 1: being that there's lots of powerful interests. I allowed the 191 00:08:59,116 --> 00:09:01,156 Speaker 1: companies behind these apps who really want to take our 192 00:09:01,356 --> 00:09:03,236 Speaker 1: time and attention from us, because that is how they 193 00:09:03,276 --> 00:09:06,676 Speaker 1: make money. And so just as you'd protect your actual 194 00:09:06,716 --> 00:09:10,596 Speaker 1: money from thieves, you should protect your time and attention 195 00:09:10,636 --> 00:09:12,996 Speaker 1: from people who want to take it from you. But 196 00:09:13,156 --> 00:09:15,676 Speaker 1: right now, I think that there's an extra element of 197 00:09:15,756 --> 00:09:19,196 Speaker 1: necessity here because it's having such an emotional impact on you. 198 00:09:19,476 --> 00:09:21,516 Speaker 1: For my own screen time, I've been thinking about it 199 00:09:21,556 --> 00:09:26,836 Speaker 1: in terms of three c's, the consumption, creation, and connection. 200 00:09:27,156 --> 00:09:30,476 Speaker 1: So consumption being just taking stuff in that could be 201 00:09:30,836 --> 00:09:32,716 Speaker 1: reading the news, which for me is never a good idea, 202 00:09:32,956 --> 00:09:36,436 Speaker 1: or watching something or reading something from someone else. And 203 00:09:36,476 --> 00:09:40,276 Speaker 1: then creation, what can you actually create? And for that 204 00:09:40,356 --> 00:09:41,756 Speaker 1: you know, some people may be like, I don't have 205 00:09:41,796 --> 00:09:43,796 Speaker 1: any energy for creation. You have to be kidding me, 206 00:09:43,876 --> 00:09:45,996 Speaker 1: Like that is ridiculous to even suggest that I create 207 00:09:46,036 --> 00:09:48,596 Speaker 1: something during such a stressful time. But there are other people, 208 00:09:48,636 --> 00:09:51,756 Speaker 1: myself included, for which that's actually like a self soothing mechanism, 209 00:09:51,796 --> 00:09:53,396 Speaker 1: Like my brain needs to do something, so if I 210 00:09:53,396 --> 00:09:55,516 Speaker 1: can do something creative, it makes me feel better. And 211 00:09:55,556 --> 00:09:57,796 Speaker 1: then connection I think everyone can relate to because we're 212 00:09:57,796 --> 00:10:00,316 Speaker 1: all desperate for human connection, right now, and so if 213 00:10:00,316 --> 00:10:02,396 Speaker 1: you're using your screen in a way that's bringing you 214 00:10:02,436 --> 00:10:05,116 Speaker 1: closer to someone else in a way that feels good, 215 00:10:05,476 --> 00:10:07,996 Speaker 1: I think that's a beautiful use of screens. I love 216 00:10:08,036 --> 00:10:10,276 Speaker 1: these tips for figuring out which of the different parts 217 00:10:10,276 --> 00:10:12,676 Speaker 1: you're using and maybe to even balance them over time, 218 00:10:12,756 --> 00:10:15,516 Speaker 1: like because I could imagine, even for me the connection part, 219 00:10:15,556 --> 00:10:17,636 Speaker 1: if I do that too much, you know, it gets 220 00:10:17,676 --> 00:10:19,236 Speaker 1: to kind of be a lot. You know, even the 221 00:10:19,236 --> 00:10:21,636 Speaker 1: most healthy stuff, even like in excess, can be a 222 00:10:21,636 --> 00:10:24,156 Speaker 1: little bit too much. I think it's interesting to realize, 223 00:10:24,156 --> 00:10:27,396 Speaker 1: like you just pointed out, that you can have something 224 00:10:27,476 --> 00:10:30,076 Speaker 1: positive in excess. You know, there's so many like zoom 225 00:10:30,076 --> 00:10:32,916 Speaker 1: happy hours happening now or my husband and our social 226 00:10:32,916 --> 00:10:36,436 Speaker 1: calendar is like packed because got all these people stranded 227 00:10:36,476 --> 00:10:40,316 Speaker 1: at home with this desire to connect. So we've been 228 00:10:40,356 --> 00:10:43,636 Speaker 1: trying to make a point of actually deliberately taking breaks 229 00:10:43,636 --> 00:10:47,236 Speaker 1: from our screens. For example, just going for a socially 230 00:10:47,236 --> 00:10:50,516 Speaker 1: isolated walk without your phone and just trying to be 231 00:10:50,636 --> 00:10:54,076 Speaker 1: present in whatever surroundings you're in, just to take a 232 00:10:54,116 --> 00:10:57,796 Speaker 1: break from this subconscious feeling of needing to respond and 233 00:10:57,916 --> 00:11:00,556 Speaker 1: be available. One thing I really love is like taking 234 00:11:00,596 --> 00:11:02,236 Speaker 1: a whole night where you turn off all of your 235 00:11:02,276 --> 00:11:06,196 Speaker 1: screens and actually just be with the people that you're with. 236 00:11:06,516 --> 00:11:08,436 Speaker 1: You might decide that maybe you don't want to do 237 00:11:08,596 --> 00:11:11,236 Speaker 1: like full on no screens at all, Maybe you want 238 00:11:11,236 --> 00:11:14,556 Speaker 1: to put away your individual devices and do something together 239 00:11:14,716 --> 00:11:17,756 Speaker 1: like watch a movie where everyone is actually sitting together 240 00:11:17,876 --> 00:11:20,236 Speaker 1: watching the movie instead of everyone checking Twitter while watching 241 00:11:20,276 --> 00:11:23,676 Speaker 1: the movie, which are very different experiences. And I personally 242 00:11:23,796 --> 00:11:27,436 Speaker 1: highly recommend not checking the news after a certain point 243 00:11:27,516 --> 00:11:30,556 Speaker 1: each night. If you're exposing yourself to endless stories about 244 00:11:30,556 --> 00:11:33,236 Speaker 1: coronavirus right before bed, of course you're not going to 245 00:11:33,276 --> 00:11:36,036 Speaker 1: sleep well. And also you can't do anything with that information. 246 00:11:36,156 --> 00:11:37,836 Speaker 1: It's not going to change any behavior view that you 247 00:11:37,876 --> 00:11:40,036 Speaker 1: would have had from six pm to midnight. I am 248 00:11:40,036 --> 00:11:42,276 Speaker 1: willing to bet this has been a huge one for me. 249 00:11:42,516 --> 00:11:45,676 Speaker 1: Just during the time of coronavirus. I finally started doing 250 00:11:45,676 --> 00:11:47,636 Speaker 1: the tip that I've given to everyone, which is to 251 00:11:47,676 --> 00:11:49,476 Speaker 1: put your phone to bed at a certain time. My 252 00:11:49,516 --> 00:11:51,916 Speaker 1: phone now goes to bed around seven thirty, where I 253 00:11:52,196 --> 00:11:54,556 Speaker 1: shut it off and stick it away, and I only 254 00:11:54,716 --> 00:11:57,316 Speaker 1: do physical stuff like read physical books or do yoga 255 00:11:57,436 --> 00:11:59,996 Speaker 1: or whatever. And it's been huge from my sleep, Like 256 00:12:00,116 --> 00:12:02,556 Speaker 1: I can't even express how much better my sleep has been, 257 00:12:02,676 --> 00:12:05,396 Speaker 1: just like not checking my phone right before I go 258 00:12:05,436 --> 00:12:08,716 Speaker 1: to bed. I think that's an interesting point and consequence 259 00:12:08,836 --> 00:12:10,756 Speaker 1: of what we're living through right now is that this 260 00:12:10,916 --> 00:12:15,956 Speaker 1: contrast between screen activities and off screen activities is becoming 261 00:12:16,076 --> 00:12:19,156 Speaker 1: very dramatic. It's really clarifying things to people, I think, 262 00:12:19,156 --> 00:12:21,676 Speaker 1: because you suddenly realize there's a real difference in how 263 00:12:21,716 --> 00:12:24,636 Speaker 1: you feel doing one versus the other. And there's nothing 264 00:12:24,636 --> 00:12:26,596 Speaker 1: wrong with reading a book on your kindler your phone. 265 00:12:26,596 --> 00:12:30,356 Speaker 1: But it's interesting that because we're having such huge exposure 266 00:12:30,396 --> 00:12:33,436 Speaker 1: to screen time right now, it's becoming easier to see 267 00:12:33,476 --> 00:12:36,156 Speaker 1: the difference in how offscreen things make us feel. And 268 00:12:36,196 --> 00:12:39,796 Speaker 1: I think it's really important to recognize that we're not 269 00:12:39,836 --> 00:12:42,396 Speaker 1: just heads on top of bodies, you know. We actually 270 00:12:42,436 --> 00:12:47,676 Speaker 1: are creatures who have physical bodies also, and those bodies 271 00:12:47,676 --> 00:12:49,916 Speaker 1: need to be nurtured, you know, which is as simple 272 00:12:49,956 --> 00:12:52,996 Speaker 1: as like taking a bath. Like I haven't taken a 273 00:12:52,996 --> 00:12:54,196 Speaker 1: bath and I don't know how long, and I've dive 274 00:12:54,236 --> 00:12:55,396 Speaker 1: in a baths up the other day and I'm like, 275 00:12:55,436 --> 00:12:58,476 Speaker 1: where's this been my whole life? Like this is delightful. 276 00:13:00,396 --> 00:13:02,636 Speaker 1: I love that tip and in your idea of taking 277 00:13:02,636 --> 00:13:04,276 Speaker 1: the bath when you haven't taken one in a long 278 00:13:04,316 --> 00:13:06,076 Speaker 1: time leads me to one of your other tips, which 279 00:13:06,116 --> 00:13:09,476 Speaker 1: I love, which is to explicitly write down a list 280 00:13:09,476 --> 00:13:12,156 Speaker 1: of non screen time activities that you actually love to 281 00:13:12,196 --> 00:13:14,356 Speaker 1: do so that you'll remember them when the urge to 282 00:13:14,436 --> 00:13:17,036 Speaker 1: kind of pop on the screen mindlessly comes up. Yeah, 283 00:13:17,076 --> 00:13:19,516 Speaker 1: I strongly encourage that people take a few minutes to 284 00:13:19,516 --> 00:13:23,276 Speaker 1: write down a list of non screen activities that make 285 00:13:23,316 --> 00:13:26,036 Speaker 1: them feel good. And the reason I say that is 286 00:13:26,076 --> 00:13:29,556 Speaker 1: because when we're stressed out, the part of our brain 287 00:13:29,596 --> 00:13:32,516 Speaker 1: that's in charge of rational decision making, the prefrontal cortex, 288 00:13:32,596 --> 00:13:34,796 Speaker 1: goes out the window. It's like see you later, like 289 00:13:34,836 --> 00:13:36,516 Speaker 1: exactly the moment when you need it the most, and 290 00:13:36,556 --> 00:13:39,396 Speaker 1: instead we tend to go to things that provide quick fixes. So, 291 00:13:39,436 --> 00:13:41,196 Speaker 1: whether that's checking the news, even though it doesn't make 292 00:13:41,236 --> 00:13:43,156 Speaker 1: you feel good, it's still a quick fix of information, 293 00:13:43,436 --> 00:13:45,636 Speaker 1: or getting a drink, or doing something that's not really 294 00:13:45,636 --> 00:13:47,996 Speaker 1: that good for yourself and you know it's not good 295 00:13:47,996 --> 00:13:49,836 Speaker 1: for you, but you don't really have the ability in 296 00:13:49,876 --> 00:13:52,916 Speaker 1: that moment of stress to make a rational decision. So 297 00:13:53,316 --> 00:13:55,596 Speaker 1: you want to make it as easy as possible to 298 00:13:55,716 --> 00:13:58,316 Speaker 1: choose activities that actually are good for you, or that 299 00:13:58,436 --> 00:14:00,236 Speaker 1: feel good or that nourish you. And one of the 300 00:14:00,276 --> 00:14:01,956 Speaker 1: best ways to do that is just make a list 301 00:14:02,036 --> 00:14:04,476 Speaker 1: of activities ahead of time, so that when you do 302 00:14:04,556 --> 00:14:07,756 Speaker 1: have a moment of downtime, instead of instinctively reaching for 303 00:14:07,836 --> 00:14:10,156 Speaker 1: your phone, which for many of us is that quick fix, 304 00:14:10,396 --> 00:14:12,916 Speaker 1: you have alternatives at the ready. So it could be 305 00:14:12,956 --> 00:14:15,716 Speaker 1: taking a bath, it could be listening to a podcast, which, yeah, 306 00:14:15,716 --> 00:14:17,036 Speaker 1: that would be using your phone, but it's for a 307 00:14:17,036 --> 00:14:20,156 Speaker 1: different purpose, doing a bit of stretching or meditation. I mean, 308 00:14:20,196 --> 00:14:22,476 Speaker 1: the choices are endless, and it's very up to the 309 00:14:22,596 --> 00:14:25,356 Speaker 1: particular person. There's no right answer here. I love this 310 00:14:25,396 --> 00:14:27,716 Speaker 1: tip because that if I look at my own social 311 00:14:27,756 --> 00:14:30,276 Speaker 1: media use, it tends to be just in exactly those 312 00:14:30,356 --> 00:14:32,956 Speaker 1: moments where it's like I finished some other task, I 313 00:14:32,996 --> 00:14:35,356 Speaker 1: have this kind of twinge of like boredom or I'm 314 00:14:35,356 --> 00:14:37,356 Speaker 1: not sure what to do next, and I'm like, that's 315 00:14:37,356 --> 00:14:39,076 Speaker 1: when I pull out Twitter. You know, That's when I 316 00:14:39,116 --> 00:14:40,956 Speaker 1: do a quick check. And there's so many other things 317 00:14:40,996 --> 00:14:42,956 Speaker 1: I would enjoy more than doing that quick check. It's 318 00:14:42,956 --> 00:14:45,276 Speaker 1: just the Twitter feels like a habit. It feels like 319 00:14:45,276 --> 00:14:48,356 Speaker 1: this really low startup cost, but it's a huge opportunity 320 00:14:48,356 --> 00:14:50,156 Speaker 1: cost of other stuff in my life that I could 321 00:14:50,196 --> 00:14:52,156 Speaker 1: be doing that would make me feel better. There is 322 00:14:52,196 --> 00:14:54,516 Speaker 1: a huge opportunity cost. I think we don't often really 323 00:14:54,556 --> 00:14:58,236 Speaker 1: recognize that. Because your time is finite and it's zero sum, 324 00:14:58,356 --> 00:15:00,596 Speaker 1: you can't spend time or your attention on two things 325 00:15:00,596 --> 00:15:03,276 Speaker 1: at once. So for every moment that you're spending in 326 00:15:03,316 --> 00:15:06,356 Speaker 1: the black hole of Twitter, you're not spending on something else. 327 00:15:06,756 --> 00:15:08,596 Speaker 1: And I think it's also a great opportunity for people 328 00:15:08,596 --> 00:15:11,996 Speaker 1: to experience with some of the general screen balance, kind 329 00:15:11,996 --> 00:15:15,556 Speaker 1: of like hygiene tips that I and others always recommend, 330 00:15:15,556 --> 00:15:17,036 Speaker 1: but that can be hard to kind of motivate to 331 00:15:17,076 --> 00:15:18,876 Speaker 1: do in your daily life. Like if you know that 332 00:15:18,916 --> 00:15:21,596 Speaker 1: you're having a habit of just going on Twitter, and 333 00:15:21,636 --> 00:15:24,236 Speaker 1: you're really aware right now that that's making you feel bad, 334 00:15:24,396 --> 00:15:26,476 Speaker 1: maybe this is the time to experiment with taking Twitter 335 00:15:26,596 --> 00:15:28,876 Speaker 1: off your phone for a couple of days. I really 336 00:15:28,876 --> 00:15:31,596 Speaker 1: recommend people take news apps off their phones right now. 337 00:15:31,916 --> 00:15:36,396 Speaker 1: I mean, why why have those on your phones? You 338 00:15:36,436 --> 00:15:38,636 Speaker 1: won't forget to check the news. You just won't forget 339 00:15:38,636 --> 00:15:40,396 Speaker 1: to check the news right now. Then if you take 340 00:15:40,396 --> 00:15:43,556 Speaker 1: it off of your phone, you're essentially doing what psychiatrists 341 00:15:43,556 --> 00:15:46,756 Speaker 1: would call reducing your ease of access to the problematic substance. 342 00:15:46,836 --> 00:15:49,476 Speaker 1: So of course, if you have access to Twitter and 343 00:15:49,596 --> 00:15:52,876 Speaker 1: Facebook and Instagram and sixteen different news sources on your 344 00:15:52,876 --> 00:15:54,796 Speaker 1: phone and you're stressed out, you're going to go to 345 00:15:54,876 --> 00:15:56,956 Speaker 1: those things. Another thing I know you've talked about is 346 00:15:56,956 --> 00:15:58,836 Speaker 1: that the screen life balance that we need in our 347 00:15:58,876 --> 00:16:01,076 Speaker 1: lives isn't just for us, you know, the adults in 348 00:16:01,076 --> 00:16:02,956 Speaker 1: our family. We also need to think about how to 349 00:16:03,076 --> 00:16:05,796 Speaker 1: balance screen time for our kids too. Write and I 350 00:16:05,836 --> 00:16:07,676 Speaker 1: don't want to sound like some schoolmarm. I mean, my 351 00:16:07,716 --> 00:16:10,956 Speaker 1: own child is literally watching Daniel Tiger as we were 352 00:16:10,996 --> 00:16:13,996 Speaker 1: having this conversation because it's a rainy day. But I 353 00:16:14,036 --> 00:16:16,436 Speaker 1: also thinks, you know, there's just a lot of other 354 00:16:16,436 --> 00:16:19,516 Speaker 1: stuff to do. I mean, you can get very creative 355 00:16:19,516 --> 00:16:22,676 Speaker 1: about it, especially with little kids. Like we've been looking 356 00:16:22,676 --> 00:16:24,396 Speaker 1: for worms a lot, Laurie. We've been going on worm 357 00:16:24,436 --> 00:16:25,996 Speaker 1: hunts and we just go out and she pulls up 358 00:16:26,036 --> 00:16:28,356 Speaker 1: moss and tries to find worms. And then that's been 359 00:16:28,476 --> 00:16:31,396 Speaker 1: entertaining her for quite a long time. So I think 360 00:16:31,436 --> 00:16:34,116 Speaker 1: a lot of parents are really stressed out about how 361 00:16:34,156 --> 00:16:36,516 Speaker 1: their kids are possibly going to quote unquote catch up 362 00:16:36,676 --> 00:16:39,156 Speaker 1: in school once they go back to school. I think 363 00:16:39,196 --> 00:16:43,236 Speaker 1: it's a really interesting concern because if you think critically 364 00:16:43,276 --> 00:16:47,076 Speaker 1: about what typically happens in school and what is there 365 00:16:47,156 --> 00:16:49,156 Speaker 1: is not accomplished, or how much time has wasted just 366 00:16:49,236 --> 00:16:52,716 Speaker 1: trying to manage classrooms, there's a lot of time that's 367 00:16:52,716 --> 00:16:54,916 Speaker 1: not actually used that efficiently. What do you actually want 368 00:16:54,916 --> 00:16:57,316 Speaker 1: them to be able to do or have learned at 369 00:16:57,356 --> 00:16:59,956 Speaker 1: the end of this pandemic that you think they're going 370 00:17:00,036 --> 00:17:02,156 Speaker 1: to miss in school, And if you start from that outcome, 371 00:17:03,116 --> 00:17:05,116 Speaker 1: then you can come up with creative ways to achieve 372 00:17:05,156 --> 00:17:07,836 Speaker 1: the same results, whether it's on or off a screen. 373 00:17:08,036 --> 00:17:10,316 Speaker 1: So I personally, I think it's interesting that everyone's kind 374 00:17:10,356 --> 00:17:13,956 Speaker 1: of going to, let's just lecture to kids online and 375 00:17:14,036 --> 00:17:16,116 Speaker 1: that just seems so boring and kind of fruitless, as 376 00:17:16,156 --> 00:17:18,596 Speaker 1: opposed to saying, okay, well, maybe you could say these 377 00:17:18,596 --> 00:17:20,596 Speaker 1: are the skills or the types of questions I want 378 00:17:20,716 --> 00:17:22,116 Speaker 1: kids to be able to answer at the end of 379 00:17:22,116 --> 00:17:24,316 Speaker 1: this time, and giving them a bit more freedom and 380 00:17:24,356 --> 00:17:28,196 Speaker 1: independence to figure out ways to accomplish that knowledge or 381 00:17:28,316 --> 00:17:30,796 Speaker 1: achieve that knowledge. But it sounds like one of the 382 00:17:30,796 --> 00:17:32,996 Speaker 1: main tips is the same as it is for adults, 383 00:17:33,036 --> 00:17:35,716 Speaker 1: which is it we need to be mindful of how 384 00:17:35,916 --> 00:17:38,076 Speaker 1: our screen time and the rules around screen time are 385 00:17:38,076 --> 00:17:40,876 Speaker 1: making us feel. You know, if it's making us feel 386 00:17:40,996 --> 00:17:43,876 Speaker 1: kind of good, then that's okay. But if it's making 387 00:17:43,956 --> 00:17:46,556 Speaker 1: us feel judged and feel overwhelmed and like we're a 388 00:17:46,556 --> 00:17:48,916 Speaker 1: bad parent, then we need to listen to that too. Yes, 389 00:17:49,196 --> 00:17:51,036 Speaker 1: I think the same rules apply for kids as they 390 00:17:51,076 --> 00:17:53,516 Speaker 1: do with adults, which is that it's not necessarily the 391 00:17:53,516 --> 00:17:55,716 Speaker 1: amount of screen time that matters. It's what we're doing 392 00:17:55,716 --> 00:17:57,276 Speaker 1: with it, what we're getting out of it, and how 393 00:17:57,356 --> 00:17:59,796 Speaker 1: it's making us feel. So we should be intentional about 394 00:17:59,836 --> 00:18:01,676 Speaker 1: our children's screen time and the same way that we 395 00:18:01,716 --> 00:18:04,276 Speaker 1: are for our own. So we should not just default 396 00:18:04,276 --> 00:18:06,636 Speaker 1: to screens for the sake of defaulting to screens, but 397 00:18:06,716 --> 00:18:10,396 Speaker 1: actually ask is that useful? Is it giving the kids 398 00:18:10,396 --> 00:18:12,596 Speaker 1: something is and making them feel good? What's the opportunity 399 00:18:12,636 --> 00:18:14,516 Speaker 1: cost of all the time on the screen? I also 400 00:18:14,516 --> 00:18:17,916 Speaker 1: always recommend actually having a conversation with your child. If 401 00:18:17,916 --> 00:18:19,996 Speaker 1: they're older than like five, you actually can have a 402 00:18:19,996 --> 00:18:23,196 Speaker 1: conversation about this and say, let's figure out what we 403 00:18:23,476 --> 00:18:26,196 Speaker 1: use our screens for. Let's come up with a list 404 00:18:26,196 --> 00:18:28,956 Speaker 1: of ideas for offscreen activities that we could do together 405 00:18:29,076 --> 00:18:32,116 Speaker 1: or individually, involve them in that process, and then give 406 00:18:32,156 --> 00:18:33,956 Speaker 1: them a bit more of a sense of control over 407 00:18:33,996 --> 00:18:36,036 Speaker 1: figuring out a schedule that works for them, because I 408 00:18:36,076 --> 00:18:38,036 Speaker 1: think a lot of the tension comes from parents trying 409 00:18:38,076 --> 00:18:40,276 Speaker 1: to control the kids without allowing the kids to have 410 00:18:40,316 --> 00:18:42,556 Speaker 1: any kind of input into it. So I think making 411 00:18:42,596 --> 00:18:44,996 Speaker 1: into a family conversation can be really helpful, and again 412 00:18:45,036 --> 00:18:47,036 Speaker 1: goes to the idea that there is an opportunity here 413 00:18:47,316 --> 00:18:51,236 Speaker 1: to develop some structures and templates for conversations that really 414 00:18:51,236 --> 00:18:54,556 Speaker 1: can be helpful after this passes, after we go back 415 00:18:54,596 --> 00:18:57,636 Speaker 1: to normal, both in terms of children's screen time and parents' 416 00:18:57,636 --> 00:18:59,796 Speaker 1: screen time, and listening to what your kids have to 417 00:18:59,836 --> 00:19:02,396 Speaker 1: say about you too. I think that's part of the 418 00:19:02,836 --> 00:19:04,716 Speaker 1: final tip I wanted to get into, which is your 419 00:19:04,756 --> 00:19:06,836 Speaker 1: idea that we should do as much as we can 420 00:19:06,916 --> 00:19:09,596 Speaker 1: right now to set boundaries on the kind of information 421 00:19:09,636 --> 00:19:12,476 Speaker 1: we're consuming, especially the stuff that we don't enjoy consuming 422 00:19:12,476 --> 00:19:15,636 Speaker 1: that much. So you gave this one wonderful concrete suggestion 423 00:19:15,716 --> 00:19:18,756 Speaker 1: about shutting off notifications and maybe taking apps off your 424 00:19:18,756 --> 00:19:21,076 Speaker 1: phone to create boundaries, But are there other ways we 425 00:19:21,076 --> 00:19:22,716 Speaker 1: can do it? Especially for those of us who are 426 00:19:22,716 --> 00:19:25,436 Speaker 1: listening who might be kind of hesitant to take Twitter 427 00:19:25,476 --> 00:19:27,836 Speaker 1: and Facebook off their phone. Well, first of all, I 428 00:19:27,876 --> 00:19:30,396 Speaker 1: would say you can do it, guys, like you could 429 00:19:30,436 --> 00:19:33,156 Speaker 1: literally delete that app and then a thirty seconds say 430 00:19:33,236 --> 00:19:35,276 Speaker 1: that woman I just listened to is an idiot. I 431 00:19:35,276 --> 00:19:36,796 Speaker 1: want it back on my phone, and just put it 432 00:19:36,796 --> 00:19:39,556 Speaker 1: back on, no one stopping you. So just get curious 433 00:19:39,556 --> 00:19:41,756 Speaker 1: about it, experiments, see what it's like, and it could 434 00:19:41,796 --> 00:19:44,476 Speaker 1: differ by the day. But I think in general we 435 00:19:44,516 --> 00:19:47,316 Speaker 1: need boundaries in all areas of our life right now 436 00:19:47,596 --> 00:19:50,116 Speaker 1: because so many of us are working from home, so 437 00:19:50,156 --> 00:19:52,596 Speaker 1: I don't have any boundaries between work and normal life. 438 00:19:52,596 --> 00:19:55,156 Speaker 1: We don't have any boundaries between kidcare and our own 439 00:19:55,156 --> 00:19:57,876 Speaker 1: personal time. No boundaries. There's no boundaries, no boundaries between 440 00:19:57,916 --> 00:20:00,436 Speaker 1: the news, no boundaries with screens. We're just like in 441 00:20:00,476 --> 00:20:04,356 Speaker 1: the state of uncertainty and anxiety with no boundaries. And 442 00:20:04,396 --> 00:20:06,196 Speaker 1: when you think about it in that context, it makes 443 00:20:06,196 --> 00:20:08,036 Speaker 1: sense that a lot of us are feeling pretty crazy 444 00:20:08,116 --> 00:20:11,476 Speaker 1: right now. I think having as a guiding principle as 445 00:20:11,516 --> 00:20:14,116 Speaker 1: you think about your life, the idea of what boundaries 446 00:20:14,116 --> 00:20:17,476 Speaker 1: would make me feel better? How could I create lines 447 00:20:17,556 --> 00:20:21,196 Speaker 1: and divisions between these parts of my life. But for example, 448 00:20:21,596 --> 00:20:24,636 Speaker 1: figuring out how you can create a ritual that shows 449 00:20:24,636 --> 00:20:28,436 Speaker 1: that you're starting your workday versus ending your workday. Rituals 450 00:20:28,476 --> 00:20:31,676 Speaker 1: that mark when you are not interacting with screens or 451 00:20:31,716 --> 00:20:33,916 Speaker 1: in what ways, like maybe you have if you have 452 00:20:33,996 --> 00:20:36,996 Speaker 1: multiple devices, maybe you use one for one purpose and 453 00:20:37,036 --> 00:20:39,396 Speaker 1: then another for another purpose. Or maybe don't check your 454 00:20:39,396 --> 00:20:41,316 Speaker 1: phone your news from your phone, but you check it 455 00:20:41,356 --> 00:20:44,116 Speaker 1: from the desktop. Don't answer emails from your phone because 456 00:20:44,116 --> 00:20:48,316 Speaker 1: again that's really not efficient, instead do that from your computer. 457 00:20:49,156 --> 00:20:54,996 Speaker 1: Get actual physical distance between things, so, for example, create 458 00:20:55,036 --> 00:20:56,836 Speaker 1: a charging station for your phone that is not in 459 00:20:56,876 --> 00:21:00,396 Speaker 1: your bedroom so that you're not instinctively reaching for your 460 00:21:00,396 --> 00:21:02,476 Speaker 1: phone right before a bed and going into a Twitter spiral. 461 00:21:02,596 --> 00:21:05,196 Speaker 1: If you're worried about people being able to call you, 462 00:21:05,196 --> 00:21:07,556 Speaker 1: you can always create a group of VIP contacts and 463 00:21:07,556 --> 00:21:10,196 Speaker 1: then turn the do not disturb on in general, but 464 00:21:10,356 --> 00:21:12,516 Speaker 1: allow those calls to come in and turn your ringer on. 465 00:21:12,676 --> 00:21:14,436 Speaker 1: And now you've created a way to keep a physical 466 00:21:14,436 --> 00:21:16,676 Speaker 1: boundary between yourself and your phone. But you're not worried 467 00:21:16,676 --> 00:21:18,916 Speaker 1: about missing a call from somebody that you want to 468 00:21:18,956 --> 00:21:21,516 Speaker 1: hear from. But just keep in mind, the idea of 469 00:21:21,556 --> 00:21:23,796 Speaker 1: which parts of your life seem to be blending together 470 00:21:23,956 --> 00:21:27,316 Speaker 1: in ways that don't feel healthy, and then what rituals 471 00:21:27,556 --> 00:21:32,196 Speaker 1: or practices could you experiment with them might enable you 472 00:21:32,236 --> 00:21:35,676 Speaker 1: to feel a bit more organized in your mental world. 473 00:21:35,956 --> 00:21:38,676 Speaker 1: It's awesome, And so if your listeners want to hear 474 00:21:38,756 --> 00:21:40,996 Speaker 1: more tips, you've actually set up a resource that they 475 00:21:41,036 --> 00:21:43,756 Speaker 1: can go to during this time of COVID nineteen. Right. Yeah, 476 00:21:43,756 --> 00:21:46,276 Speaker 1: I have a website, screenlife balance dot com, and you 477 00:21:46,276 --> 00:21:48,316 Speaker 1: can sign up from my newsletter and I've basically been 478 00:21:48,316 --> 00:21:50,836 Speaker 1: trying to send out newsletters once or twice a week 479 00:21:50,876 --> 00:21:53,356 Speaker 1: that contain suggestions for some of these things how to 480 00:21:53,436 --> 00:21:57,116 Speaker 1: maintain screenlife balance and sanity during this time. And I've 481 00:21:57,116 --> 00:21:58,956 Speaker 1: really been trying to make them the newsletters as much 482 00:21:58,996 --> 00:22:01,396 Speaker 1: as I can, like self contain, so it's not just 483 00:22:01,476 --> 00:22:04,916 Speaker 1: another list of thirty five links that you now feel 484 00:22:04,956 --> 00:22:06,596 Speaker 1: that you have to click on and just seeing the 485 00:22:06,636 --> 00:22:10,196 Speaker 1: email stresses you out, but really trying to help people 486 00:22:11,436 --> 00:22:13,916 Speaker 1: think more intentionally about their screen time in ways that 487 00:22:13,956 --> 00:22:16,316 Speaker 1: will make them feel a little bit more calm and 488 00:22:16,476 --> 00:22:21,156 Speaker 1: less anxious and maybe even inspired during this time. I, 489 00:22:21,276 --> 00:22:23,636 Speaker 1: for one, plan to take Catherine's advice to heart. I've 490 00:22:23,636 --> 00:22:26,476 Speaker 1: already tried to institute a few new lockdown habits to 491 00:22:26,556 --> 00:22:29,956 Speaker 1: help balance my technology time. For me, that's been online 492 00:22:29,996 --> 00:22:33,196 Speaker 1: yoga with friends, dinner with my family over Zoom, and 493 00:22:33,316 --> 00:22:36,756 Speaker 1: an awesome podcast every morning. I've also tried to find 494 00:22:36,876 --> 00:22:40,076 Speaker 1: a few more screen free things that feel good, taking 495 00:22:40,116 --> 00:22:42,396 Speaker 1: a few minutes to stare at the dogwood trees outside 496 00:22:42,436 --> 00:22:45,316 Speaker 1: my house and playing some games in real life with 497 00:22:45,356 --> 00:22:47,956 Speaker 1: my husband. I hope that you'll be able to find 498 00:22:47,956 --> 00:22:50,716 Speaker 1: a bit more screen life balance during this challenging time, 499 00:22:51,396 --> 00:22:53,116 Speaker 1: and I hope that at least one of your feel 500 00:22:53,156 --> 00:22:55,956 Speaker 1: good screen time choices will be to come back for 501 00:22:55,996 --> 00:22:59,076 Speaker 1: the next episode of The Happiness Lab with me, Doctor 502 00:22:59,156 --> 00:23:06,916 Speaker 1: Laurie Sanders. The Happiness Lab is a Pushkin podcast. It's 503 00:23:06,956 --> 00:23:09,556 Speaker 1: co written and produced by Ryan Dilley and mastered by 504 00:23:09,556 --> 00:23:13,196 Speaker 1: Evan Fiola. Our original music is written by Zachary Silver. 505 00:23:13,996 --> 00:23:18,676 Speaker 1: Special thanks to Ben Davis, Heather Fame, Carly mcgliori, Julia Barton, 506 00:23:19,036 --> 00:23:22,196 Speaker 1: Neil LaBelle, Jacob Weisberg, and the rest of the Pushkin crew.