Learning to look up again – controlling your smartphone addiction | Ross Sleight | TEDxLeamingtonSpa

TEDx Talks

14 Feb 201811:48

Summary

TLDRThe speaker discusses the growing dependency on smartphones and how it affects our daily lives, introducing terms like 'phubbing' and 'technoference' to describe this behavior. Despite acknowledging smartphones as powerful tools, the speaker expresses concern over how they detract from real-world interactions. They highlight statistics on smartphone usage, urging the audience to be more mindful of their behavior. Five actionable insights are shared to help people reduce smartphone overuse, such as tracking usage, living in the present, asking others to put their phones away, not sleeping with phones, and turning off notifications.

Takeaways

📱 The term 'phubbing' refers to ignoring people around you while using your phone in public.
👾 'Technoference' describes how technology interrupts our daily lives.
📉 The rise of smartphones has introduced new terms like 'smombie' (smartphone zombie) to describe antisocial behavior.
📊 More than 39% of people in the UK believe they spend too much time on their phones, with the number rising to 55% among those aged 16-35.
⏳ The average smartphone user spends 2 hours and 25 minutes a day on their phone, with heavy users doubling this time.
🍽 A third of people use smartphones while eating with friends or family, and 50% use them while walking in the street.
💡 We need to become aware of our smartphone usage and actively choose to reduce unnecessary screen time.
⏰ Avoid sleeping with your smartphone nearby, as it can disrupt sleep and negatively impact mental and physical health.
🔕 Turning off notifications or putting the phone on airplane mode helps reduce distractions and increases focus.
🙌 Simple changes in behavior, such as asking others to put away their phones during conversations, can promote better real-world interactions.

Q & A

What is the term 'phubbing' and how is it explained in the script?
-'Phubbing' refers to the act of snubbing someone in favor of using a smartphone or other device. In the script, it is described as using a phone in public while ignoring the people around.
What is 'technoference' and how does it impact daily life?
-'Technoference' is the interference of technology, particularly smartphones, in daily life. It refers to the interruptions and intrusions caused by excessive phone use.
What is the significance of the 'bowed headed tribe' mentioned in the script?
-The 'bowed headed tribe' is a reference to people constantly looking down at their smartphones. In China, this term humorously describes individuals who are glued to their devices.
What does the term 'smombie' refer to?
-'Smombie' is a blend of 'smartphone' and 'zombie,' used to describe people who are so absorbed in their smartphones that they become unaware of their surroundings.
How has smartphone adoption grown since its launch, according to the script?
-The script notes that over 2.5 billion people currently use smartphones worldwide, and this number is expected to rise to 5 billion by 2020.
What concerns does the speaker express about smartphone usage?
-The speaker expresses concern about how smartphones are leading to less social interaction and more isolation. People are increasingly spending time in their 'virtual homes' instead of engaging with the real world.
What percentage of people in the UK believe they spend too much time on their smartphones?
-In the UK, 39% of people believe they spend too much time on their smartphones. This number rises to 55% for people aged 16 to 35.
What are some behaviors that reflect excessive smartphone use, as mentioned in the script?
-Examples include using smartphones while eating with friends and family, walking while looking down at the phone, and even crossing the road without looking up from the device.
What are some suggested strategies to reduce smartphone overuse?
-The speaker suggests several strategies: tracking smartphone usage with apps, living in the present by putting the phone away, asking others to do the same, not sleeping with the smartphone in the bedroom, and turning off notifications.
What impact does keeping a smartphone nearby have on cognitive ability, according to the script?
-Simply having a smartphone present, even if not being used, can reduce cognitive ability, making people less mentally sharp.

Outlines

00:00

📱 The Rise of 'Phubbing' and Technoference

The speaker introduces the concept of 'phubbing,' which refers to ignoring people around you by using a phone in public, and other related terms like 'technoference' (technology interference in daily life) and 'smartphone zombie.' These terms have emerged due to the rapid growth and widespread adoption of smartphones. With over 2.5 billion smartphone users globally, predicted to reach 5 billion by 2020, smartphones have become a virtual home where people spend much of their time. However, these new terms often have negative connotations, suggesting antisocial behavior and dehumanization. Despite being an advocate for technology, the speaker expresses concern about the excessive time people, including his friends, family, and colleagues, spend on their devices. He highlights the issue of time spent in virtual spaces at the cost of real-world interactions.

05:02

📵 Negative Effects and Changing Behavior

The speaker elaborates on the negative effects of excessive smartphone use, sharing statistics about people's behaviors. For instance, 11% of people cross the road while looking at their smartphones, and a third of users reach for their phones within five minutes of waking up. Shockingly, 10% even respond to their phones during intimate moments. While not blaming the smartphone itself, the speaker suggests that the problem lies in how people use them. This is a good thing because it implies the possibility of behavioral change. He discusses five insights gathered from experts to help reduce smartphone dependency. The first insight focuses on understanding usage patterns using apps like Moment or Quality Time, which track and reflect smartphone usage, revealing surprising time sinks like excessive gaming. Recognizing these patterns can lead to more mindful smartphone use, helping balance virtual and real-world interactions.

10:04

⏰ Mindful Usage and Setting Boundaries

The speaker continues with insights aimed at promoting healthier smartphone habits. The second insight encourages living in the present by consciously deciding to put smartphones away during social interactions. The mere presence of a smartphone can reduce cognitive abilities, so keeping it out of sight enhances focus and conversation quality. The third insight suggests that individuals can ask others to put their phones away during conversations, creating an environment that fosters meaningful engagement. The fourth insight focuses on not sleeping with the smartphone in the bedroom, as having it nearby can disrupt sleep patterns. One in three people wake up at night to check their phones, impacting mental and physical well-being. To avoid this, the speaker recommends setting a curfew for smartphone use, allowing time for screen-free decompression before sleep. The final insight tackles the compulsion to check notifications, a behavior driven by the fear of missing out (FOMO). Turning off notifications or setting periods without phone access can significantly reduce distractions and interruptions.

👀 Look Up and Reconnect

In the conclusion, the speaker emphasizes the importance of making conscious choices to disconnect from smartphones and re-engage with the world around us. By adopting the five strategies—monitoring usage, living in the present, encouraging others to do the same, setting boundaries around sleep, and controlling notifications—people can regain a sense of balance between their virtual and real lives. These changes can lead to a more centered, social, and enriched life, where the smartphone serves as a tool rather than a distraction. The speaker encourages the audience to make the choice to 'look up' and reconnect with their surroundings, thereby improving their overall well-being and relationships.

Mindmap

Keywords

💡Phubbing

Phubbing refers to the act of ignoring people around you by focusing on your phone. In the video, it's introduced as a new word that highlights how smartphones have become a source of social disconnection, directly tying into the theme of how technology can interfere with real-world interactions.

💡Technoference

Technoference describes the interference of technology in our daily lives, leading to disruptions in personal and social interactions. The speaker uses this term to emphasize how constant engagement with technology, particularly smartphones, can interrupt meaningful moments with friends and family.

💡Smombie

Smombie, short for smartphone zombie, is used to depict people who are so engrossed in their phones that they become oblivious to their surroundings. The speaker mentions this to highlight how excessive smartphone use dehumanizes individuals and makes them less engaged in the physical world.

💡Virtual home

The concept of a virtual home refers to the smartphone as a central part of modern life where people work, socialize, and engage with the world through a screen. The speaker describes how many of us live our lives within this 'home,' pointing to the growing reliance on digital spaces at the expense of real-world interactions.

💡Heavy user

A heavy user, in this context, is someone who spends an excessive amount of time on their smartphone—up to 3 hours 45 minutes or more per day. The speaker uses this term to explain how deeply ingrained smartphone habits have become and the impact of this usage on one's time and focus.

💡Cognitive ability

Cognitive ability refers to mental processes like thinking, learning, and memory. The speaker points out that simply having a smartphone present, even without using it, can reduce cognitive function, making people less attentive and mentally sharp, thus affecting their ability to engage fully in real-world situations.

💡FOMO (Fear of Missing Out)

FOMO describes the anxiety people feel about missing out on something important, often driven by social media and smartphone notifications. The speaker highlights how notifications increase inattention and hyperactivity, prompting people to check their phones constantly to stay updated, which diminishes their real-world focus.

💡Screen-free time

Screen-free time is a deliberate break from using digital devices, particularly smartphones. The speaker suggests this as a strategy for regaining control over one's life, allowing for mental decompression and better sleep, thus improving well-being.

💡Notifications

Notifications are alerts that smartphones send to users to inform them of new messages, updates, or other activities. The speaker emphasizes how these notifications create a 'Pavlov's dog' reaction, constantly pulling users' attention away from their real-world interactions and tasks.

💡Behavioral change

Behavioral change refers to the deliberate effort to alter one's smartphone habits. The speaker underscores that the problem isn't with the smartphone itself but with how people use it. By choosing to change behavior, such as turning off notifications or setting limits on usage, individuals can improve their social and mental well-being.

Highlights

Introduction of new terms like 'phubbing' (phone snubbing) and 'technoference' (interference of technology in daily lives) to describe modern smartphone behavior.

The rise of smartphones has led to the creation of virtual homes where people live, laugh, love, cry, and work through their devices.

Negative connotations of smartphone usage, with terms like 'mombie' (smartphone zombie) and 'phubbing' suggesting dehumanizing and antisocial behaviors.

Despite these negatives, the speaker acknowledges smartphones as empowering, enriched devices that have significantly impacted their work in digital media.

The speaker raises concerns about smartphone usage among friends, family, and colleagues, highlighting how people are increasingly glued to their screens.

Statistics reveal that 39% of people in the UK think they spend too much time on their smartphones, with the figure rising to 55% for those aged 16 to 35.

A large percentage of those who believe they spend too much time on their smartphones are actively trying to reduce their screen time.

The average person spends 2 hours 25 minutes on their smartphone daily, while heavy users spend up to 3 hours 45 minutes.

A third of people use their smartphones while eating with friends and family, 50% look at their phones while walking, and 11% cross the road with their phones in hand.

One in ten people admitted to using their smartphones during intimate moments, emphasizing the extent of smartphone distraction in real life.

The speaker argues that the problem lies in user behavior, not the devices, meaning we have the power to change our relationship with smartphones.

The first actionable insight: track smartphone usage with apps like 'Moment' or 'Quality Time' to understand how much time is spent on certain activities.

Second insight: live in the present by turning off smartphones when spending time with friends, family, or colleagues, as even the presence of a phone can reduce cognitive abilities.

Third insight: encourage others to put away their smartphones during conversations to minimize distractions and foster meaningful interactions.

Fourth insight: avoid keeping smartphones in the bedroom, as checking them at night disrupts sleep and affects mental and physical well-being.

Fifth insight: disable notifications to reduce distractions, inattention, and hyperactivity caused by the constant ping of new alerts.