0:09 how do you know you have a problem and 0:11 you need a digital detox? Well, if you're 0:13 watching this right now, you're probably 0:15 pretty tech savvy. You got lots of 0:17 different devices, and you may be 0:19 somebody who is in need of a digital 0:21 Detox. It's when these devices start to 0:23 control your life, as opposed to making 0:25 them easier. The area we find this 0:27 impacts your life the most, and this may 0:29 surprise you, but it's, in fact, your sleep. 0:31 [We] Find [that] [there are] people who are using their 0:33 devices so close to bedtime…[This] creates an 0:36 arousal in your brain that is so 0:38 profound that it makes it much harder to 0:40 go to sleep. It also affects your 0:42 circadian rhythm overall that's your 0:44 sort of normal rhythm between lights and 0:46 Night. And when that is disrupted it, 0:49 just throws off your whole sleep 0:50 Schedule! One thing you don't realize is 0:52 that simply by reading an email or 0:54 reading a text message in the middle of 0:55 the night it can take your brain from 0:57 zero to 60 very very quickly and that 0:59 brain it is a very very hard [for] brain to slow 1:01 down. The golden rule that most sleep 1:03 experts agree on is if you do get woken 1:05 up by the phone or by something else and 1:07 you're awake, get up and walk around! 1:09 Don't come back and lie in the bed until 1:12 you're truly ready to go to sleep! So 1:13 take a break put on the out-of-office, 1:15 put the cell phone away.[This] could help you 1:17 live to a hundred

0:01 Host: Time for the download! Today we are 0:03 tackling a huge issue: how to have a 0:06 healthier relationship with your digital 0:08 devices. I recently spoke with Carl 0:09 Newport, author of the new book “Digital 0:11 mental minimalism”, about how not to let 0:14 your phone rule your life! Host: Why is it so 0:17 Important. Carl: Well, I think a lot of people 0:19 right now are starting to feel uneasy 0:21 about their relationship with their 0:23 technology. In particular, how much 0:25 they're down doing this, how much they[‘re] 0:27 looking down at their screen. And they're 0:28 looking for a way to fix this 0:29 Relationship. Host: I've been struggling with 0:31 this mightily for years… So you've got a 0:33 plan in your book about how people can 0:34 do this. And one of the first things you 0:36 say is to remove any app that makes 0:38 money from your attention. Carl: well it's 0:41 worth remembering that billions of 0:43 dollars have been invested to try to 0:45 figure out how to get you to 0:47 compulsively look at your phone screen. 0:49 So what are the easiest things you could 0:51 do to protect yourself from that is just 0:53 take off the phone the apps of which 0:55 that investment was made! You can still 0:56 access them on your computer, at your 0:58 desktop, but it's not that your pocket’s 1:00 pulled out of your attention at every 1:01 minute of the day. Host: The Big Kahuna in your 1:03 book is something called a 30-day 1:05 digital declutter. This may give some 1:07 people hives but what is it? Carl: Well, I 1:09 recommend that you actually take a full 1:11 30 days to step away from the 1:15 technologies in your personal life that 1:16 are optional, the things you don't have 1:18 to have just to keep the lights on or 1:20 run your business. During that period, 1:22 actually, get back in touch with what you 1:24 care about, what you actually like the 1:25 speed your type doing, what your values 1:27 are. And then when it's over, rebuild your 1:30 digital life from scratch, just adding back in 1:32 the tools or services you actually 1:34 need. Host: You've put people through this 1:35 digital declutter [in] this 30-day program. 1:38 What do you hear from them? Carl: One of the 1:40 key things I discovered was those who 1:42 are most likely to succeed and make it 1:44 sustainable changes were those who 1:46 actually put in the effort during the 30 1:47 days just to figure out what is it that I 1:50 really want to be doing, instead of 1:51 looking at the screen. Those who did that 1:53 they were much more likely to make 1:55 long-term sustainable changes when the 1:57 30 days were over. 1:58 Host: As I said, huge subject. The new book is 2:00 called “Digital Minimalism”. Carl, thank you 2:01 very much. And if you want to hear much 2:02 more from my conversation with Carl 2:04 Newport, check out the “10% happier” 2:06 podcast available on Apple 2:08 Podcasts. …..