Restore your brain with nature | David Strayer | TEDxManhattanBeach

Summary

The video script narrates the disconnection between humans and nature due to technology, despite the availability of outdoor recreation. It highlights the negative impacts of multitasking and excessive screen time on cognitive function and mental health. The speaker's research shows that spending time in nature without technology can restore cognitive abilities, reduce stress, and improve well-being, emphasizing the need to balance digital life with natural experiences.

Takeaways

• 🏞️ Utah offers abundant opportunities for outdoor recreation, including national parks, mountains, deserts, and rivers.
• 📱 The speaker recounts an anecdote of a woman disconnected from nature while physically in Arches National Park, highlighting the divide between technology and the natural world.
• 📚 Historically, nature writers have warned about the tension between urban technology and the natural world.
• 🔥 Technology has always been a part of human evolution, from fire to the internet and smartphones, fundamentally changing who we are.
• 🕒 The average American spends over 10 hours a day on digital devices, significantly more than the time spent outside, which is less than 30 minutes.
• 🤹‍♂️ Multitasking, facilitated by technology, is largely a myth as only about 2% of people are good at it, with the rest of us not very efficient.
• 🧠 Multitasking can lead to wasted work time, increased stress, and errors due to its demands on the prefrontal cortex, which is crucial for higher cognitive functions.
• 🧘‍♀️ The speaker's research focuses on the cognitive restoration benefits of nature, particularly how it can serve as a restorative tool for the brain.
• 🚶‍♂️ Short-term studies show that walking in nature without technology can lead to lower theta brain activity, indicating rest and reduced multitasking stress.
• 📉 Technology use during outdoor activities can cause 'inattentional blindness,' where people fail to notice their surroundings due to distraction.
• 🌳 Long-term exposure to nature, without technology, has been associated with cognitive restoration, improved memory, problem-solving, creativity, and overall well-being.
• 🛶 The speaker's personal experience of rafting suggests a transformative effect on perception and cognition, with a deeper connection to nature over time.

Q & A

What is one of the benefits of living in Utah mentioned in the script?

Easy access to outdoor recreation, including national parks, mountains, deserts, and rivers for activities like skiing, hiking, and rafting.

What did the speaker observe a woman doing in Arches National Park that was disruptive to the natural experience?

The woman was holding a cell phone and talking loudly on the phone, trading stocks, which disconnected her from the natural world despite being physically present.

What historical figures are mentioned as advocates for spending more time in nature?

Thoreau, Muir, Abby, and Williams are mentioned as nature writers who have advised spending more time in nature.

How has technology changed our daily habits in terms of screen time and outdoor time?

The average American now spends more than 10 hours a day in front of a digital screen and less than 30 minutes outside.

What percentage of people are actually good at multitasking according to the speaker's research?

Only about 2% of the population are really good at multitasking, while the rest of us are not very efficient at it.

What are some negative effects of multitasking mentioned in the script?

Multitasking can waste about 25% of the workday, increase stress levels, cause human error, and lead to issues like incorrect drug delivery in operating rooms and pilot errors.

What brain-based measures does the speaker's research focus on identifying?

The research focuses on identifying measures of cognitive restoration, particularly nature's ability to be a restorative tool, through both long-term and short-term exposure to the natural world.

What did the EEG studies reveal about the brain activity of people who used technology during a walk in nature?

The EEG studies showed that those who used technology, such as a cellphone, had higher levels of theta activity, indicating that their brains were still active and not rested from multitasking.

What term is used to describe the phenomenon where multitasking leads to not noticing things in plain sight?

The term used is 'inattentional blindness'.

How does the speaker describe the cognitive changes experienced during a multi-day river rafting trip?

The speaker describes a gradual recalibration of senses, an increased awareness of previously overlooked details, and a feeling of becoming part of the natural world rather than separate from it.

What benefits are associated with spending more time in nature according to the research mentioned in the script?

The benefits include improved short-term memory, enhanced working memory, better problem-solving, greater creativity, lower stress levels, and higher feelings of positive well-being.

Outlines

00:00

🌳 Disconnected in Nature: The Impact of Technology on Outdoor Experiences

The speaker begins by highlighting the ease of access to outdoor recreation in Utah, with its national parks and natural wonders. However, they recount an anecdote of encountering a woman in Arches National Park who, despite being physically present, was mentally disconnected due to her engagement with technology, specifically trading stocks on her phone. This leads to a discussion about the historical advice from nature writers to spend more time in nature and the tension between technology and the natural world. The speaker then delves into the pervasive influence of technology, particularly smartphones, which have led to an increase in multitasking and a decrease in face-to-face interactions and time spent in nature. They cite research from their lab that shows the majority of people are not effective at multitasking and that it leads to wasted time, increased stress, and various negative consequences, including cognitive fatigue and reduced impulse control. The speaker emphasizes the need for cognitive restoration and the role of nature as a restorative tool.

05:01

🔬 The Science of Nature's Restorative Effects on the Brain

This paragraph focuses on the speaker's research into the restorative effects of nature on the human brain. They describe an experiment where participants were asked to walk in an arboretum, some without any technology and others while using a cell phone. The study measured brain activity through EEG, particularly theta frequencies linked to the anterior cingulate cortex, which is involved in multitasking. The results showed that those who were technology-free had lower theta activity, indicating a rested brain, while those using a cell phone showed continued high activity levels even after the walk, suggesting a 'technology hangover.' Furthermore, the technology users recalled only half of what they saw compared to the non-technology group, indicating a form of inattentional blindness. The speaker also discusses the benefits of spending time in nature without technology, such as improved memory, problem-solving, creativity, and overall well-being. They conclude by emphasizing the importance of balancing technology use with time spent in nature to restore and improve our cognitive functions and mental health.

Keywords

💡Outdoor Recreation

Outdoor recreation refers to activities done in nature, such as hiking, skiing, and rafting. In the video, it is highlighted as a benefit of living in Utah, where there are easy accesses to natural parks and landscapes that offer various outdoor activities. The script emphasizes the importance of spending time in nature for cognitive restoration and overall well-being.

💡Arches National Park

Arches National Park is a specific location mentioned in the script where the narrator had an encounter that exemplifies the disconnection between people and nature due to technology. The park is known for its natural arches and is used in the script to illustrate the contrast between the natural world and the distractions of modern technology.

💡Multitasking

Multitasking is the act of trying to do multiple tasks at once, often switching between them rapidly. The script points out that most people are not good at multitasking, which can lead to decreased productivity and increased stress. It is used as an example of how technology can negatively impact our cognitive abilities and our experience of nature.

💡Technology

Technology in the script refers to modern devices and systems that connect us to the digital world, such as smartphones, computers, and the internet. The video discusses the impact of technology on our daily lives, suggesting that an over-reliance on it can lead to a disconnection from the natural world and a decrease in cognitive function.

💡Digital Screen

A digital screen is any display device used for viewing digital content, such as TVs, computers, and smartphones. The script mentions that the average American spends over 10 hours a day in front of a digital screen, which is a concern as it reduces the time spent in nature and face-to-face interactions.

💡Cognitive Restoration

Cognitive restoration is the process by which the brain recovers from mental fatigue and stress. The video suggests that spending time in nature can be a powerful tool for cognitive restoration, as it allows the brain to rest and recover from the demands of multitasking and technology use.

💡EEG

EEG stands for electroencephalogram, a tool used to measure and record the electrical activity of the brain. In the script, EEG is used to study the brain's response to nature exposure and the effects of multitasking on cognitive function, showing differences in brain activity between groups with and without technology during nature walks.

💡Theta Activity

Theta activity refers to a type of brainwave activity associated with relaxation and light sleep. The script mentions theta frequencies in EEG readings to illustrate the brain's state of rest after a walk in nature without technology, as opposed to the continued activity seen in those who multitask with technology.

💡Inattentional Blindness

Inattentional blindness is a phenomenon where people fail to notice things in their visual field due to being preoccupied with another task. The script uses this term to describe how multitasking with a cellphone during a walk can cause people to miss out on their surroundings, illustrating the cognitive costs of not being fully present in nature.

💡San Juan River

The San Juan River is a specific river in southern Utah mentioned in the script as a place where the narrator finds restorative benefits from being in nature. The river is part of a multi-day rafting expedition that allows for disconnecting from technology and immersing oneself in the natural environment.

💡Three-Day Syndrome

The 'three-day syndrome' is a term used in the script to describe the cognitive and perceptual changes that occur after spending three days in nature without technology. It suggests that there is a gradual recalibration of the senses and an increased connection to the natural world, which contributes to cognitive restoration.

Highlights

Easy access to outdoor recreation in Utah, including national parks, mountains, deserts, and rivers.

Anecdote of a woman disconnected from nature while talking on the phone at Arches National Park.

Historical advice from nature writers on the importance of spending time in nature.

The impact of technology on our lives, from the printing press to the internet and smartphones.

The average American spends over 10 hours a day in front of a digital screen.

Only 2% of people are good at multitasking, with the rest of us not very efficient at it.

Multitasking wastes about 25% of the workday and increases stress levels.

Multitasking is linked to dopamine and behavioral addiction, causing human error in various fields.

The prefrontal cortex is heavily demanded by multitasking, affecting critical thinking and decision making.

Research on brain-based measures of cognitive restoration and nature's role as a restorative tool.

Short-term studies involving walks in an Arboretum and the impact of technology on brain activity.

Differences in brain activity (theta frequencies) between groups with and without technology during nature walks.

Multitasking during walks causing inattentional blindness and reduced memory retention.

The importance of leaving technology behind to experience the full restorative benefits of nature.

Longer-term studies showing the benefits of three days in nature without technology on brain activity.

The 'three-day syndrome' and the increasing cognitive benefits of spending more time in nature.

Benefits of being in nature include improved memory, problem-solving, creativity, and well-being.

The need to balance technology with time spent in nature for brain restoration and improved well-being.

Transcripts

[Music]

[Applause]

one of the benefits of living in the

state of Utah where I live is easy

access to outdoor recreation we have

amazing national parks mountains to ski

and explore deserts to hike and rivers

to raft a few years ago I was hiking in

arches national park and as I rounded

the corner to see a stunning view of

landscape arch I was surprised to find a

woman with her back to the arch she was

holding a cell phone in one hand and her

finger in the other ear talking really

loudly everyone could hear that she was

on the phone she was actually trading

stocks at that point in time she might

as well have been standing in a

supermarket parking lot she even though

she was physically outside she was

completely disconnected from the natural

world for centuries nature writers from

Thoreau to Muir to Abby to Williams have

advised it to spend more time in nature

they've cautioned that there's a tension

between the technology filled urban

world and the wild and natural world to

be certain technology's always been with

us and it's fundamentally changed who we

are our ancestors mastered fire invented

the printing press and the written

language created automobiles telephones

televisions computers and the internet

more recently

smartphones allow us to connect to the

digital world 24/7 we're spending more

and more time in front of a digital

device and less and less time

interacting face-to-face with other

people or exploring nature in fact the

average American spends more than 10

hours a day

in front of a digital screen that

includes interactions on facebook

texting emails Twitter and the TV what's

even more alarming is we're only

spending less than 30 minutes a day

outside now all this technology at our

fingertips it tempts us to multitask

like the mental gym that's switching

from one task to the next you may think

that you are an excellent multitasker

you may think that you're a super Tasker

but we're deluding ourselves with all

this multitasking my lab has studied

thousands of people around the world and

we consistently find that only about 2%

of the population are really good at

multitasking the rest of us the 98%

we're just not very good at it that's

just the way the brain works

research shows that multitasking wastes

about 25% of the workday multitasking

increases our stress levels multitasking

is linked to the neurotransmitter

dopamine and behavioral addiction and

multitasking causes human error

increased car crashes due to driver

distraction incorrect delivery of drugs

in the operating room pilot error due to

interruptions during pre-flight check

lists and so forth importantly

multitasking also places heavy demands

on the prefrontal cortex that's the

frontal portion of the brain but that

part of the brain is also really

important for critical thinking problem

solving decision making strategic

planning and impulse control like a

muscle that can tire through overuse

multitasking can cause a brain to become

fatigued for the last decade my research

has been focusing on trying to identify

brain based measures of cognitive

restoration and particularly nature's

ability to be a restorative tool

we are we look at brain based measures

of both long-term and short-term

exposure to the natural world our

short-term studies involved having

people walk in an Arboretum in Salt Lake

City and we recorded electrical signals

from their brain EEG as they went on the

walk both before and after the walk one

group was asked to give us all their

technology before the walk they had no

phones no cameras no digital music the

other group we asked them to use their

cell phone to talk to a friend or a

relative when they were on the walk when

we looked at the EEG we focused on a the

SATA frequencies in the EEG those

signals are specifically linked to the

anterior cingulate cortex and that's a

part of the brain that's important for

coordinating multitasking activities

when we looked at those signals we found

really stunning differences on the Left

what you see on the left over here is

you see the brain activity of the group

that didn't have any technology the

green shows low levels of theta activity

suggesting that their brains were rested

from the walk on the right you see the

brain activity of the group who was

using a cellphone we see that there that

red indicates their brains are still

active from all that multitasking

importantly these signals were recorded

20 minutes after the walk suggesting

that there's a technology hangover of

sorts from all that multitasking and not

only were there differences in brain

activity but the people who are using

their cell phone could only remember

half of what they saw compared to the

group who didn't have the cellphone

wasn't using the technology so these

multitasking was creating a form of

inattentional blindness where people

failed to notice things in plain sight

now you might be wondering are these

differences just due to being outdoors

and we know this more than just exercise

because both groups walked for the same

amount of time we know that exercise is

important for improving cognitive

function in promoting neurogenesis but

to get the full restorative benefits you

need to leave the technology behind so

that woman that I encountered in arches

national park who's trading stocks she

didn't experience the restorative

benefits of the hike that the rest of us

did that day for me one of the ways I

like to unwind is rafting the rivers in

the Colorado Plateau

these multi-day expeditions allow us to

unplug and connect with nature

my favorite is a San Juan River in

southern Utah the river winds through 82

miles of stunning Red Rock canyons and

on those trips I noticed a gradual

change in my thinking on the first day

there's just the adrenaline rush of the

launch but the morning of the second day

I start to notice things I'd overlooked

the previous day sights sounds smells my

senses start to recalibrate and wash

away whatever veneer of civilization

that I brought with me the new reality

begins on that third day and I'm now

part of the natural world rather than

separate from it our longer-term studies

looking at brain activity record the

activity in the EEG after three days of

being in nature without any technology

compared to recordings taken before and

after the trip we again find lower

levels of theta activity suggesting that

their brains had rested others have also

written about this three-day syndrome

and the idea that there's benefits and

cognitive restoration associate with

interacting in nature the idea is that

there are increasing benefits from

spending more time in nature and leaving

the technology behind researchers who've

identified and looked at what the

benefits are of being in nature find

improved short-term memory

enhanced working memory better

problem-solving greater creativity lower

levels of stress and higher feelings of

positive well-being the research coming

out of my laboratory suggests that there

was more wisdom to Thoreau's why I went

into the woods than most of us will ever

appreciate his insights into the power

of nature stand in stark contrast to the

exponential increase in screen time that

we see in businesses at home and even

schools the opportunity to balance all

that technology with time spent in

nature unplugged from digital devices

has a potential to rest and restore our

brains improve our productivity reduce

our stress levels and make us feel

better thank you

[Applause]

[Music]