INTRODUCTION: FROM HOOKED TO INDISTRACTABLE
Page 1 “The book, Hooked: How to Build Habit-Forming Products, was a Wall Street Journal best seller . . .” “Amazon Best Sellers: Best Sellers in Industrial Product Design,” accessed October 29, 2017, www.amazon.com/gp/bestsellers/books/7921653011/ref=pd_zg_hrsr_b_1_6_last.
Page 2 “When you invent the ship, you also invent the shipwreck.” Paul Virilio, Politics of the Very Worst (New York: Semiotext(e), 1999), 89.
CHAPTER 1: WHAT’S YOUR SUPERPOWER?
Page 8 “After all, the time you plan to waste is not wasted time.” A play on a Marthe Troly-Curtin quote, “Time You Enjoy Wasting Is Not Wasted Time,” Quote Investigator, accessed August 19, 2018, https://quoteinvestigator.com/2010/06/11/time-you-enjoy/.
CHAPTER 2: BEING INDISTRACTABLE
Page 11 “The story goes that Tantalus was banished to the underworld . . .” Euripides, Orestes, 4–13.
Page 12 “Tantalus’s curse—forever reaching for something.” August Theodor Kaselowsky, Tantalus and Sisyphus in Hades, oil painting, ca. 1850, now destroyed, previously held in the Niobidensaal of the Neues Museum, Berlin, Germany, https://commons.wikimedia.org/wiki/File:Tantalus-and-sisyphus-in-hades-august-theodor-kaselowsky.jpg.
Page 12 “Derived from the same Latin root . . .” Online Etymology Dictionary, s.v. “distraction,” accessed January 15, 2018, www.etymonline.com/word/distraction.
Page 13 “People complained about the brain-melting power of television . . .” Louis Anslow, “What Technology Are We Addicted to This Time?” Timeline, May 27, 2016, https://timeline.com/what-technology-are-we-addicted-to-this-time-f0f7860f2fab#.rfzxtvj1l.
Page 13 “Even the written word was blamed for creating . . .” Plato, Phaedrus, trans. Benjamin Jowett, 277a3–4, http://classics.mit.edu/Plato/phaedrus.html.
Page 13 “The wealth of information means a dearth of something else . . .” H. A. Simon, “Designing Organizations for an Information-Rich World” in Computers, Communication, and the Public Interest, ed. Martin Greenberger (Baltimore: Johns Hopkins Press, 1971), 40–41.
Page 13 “Researchers tell us attention and focus are the raw materials . . .” Hikaru Takeuchi et al., “Failing to Deactivate: The Association between Brain Activity During a Working Memory Task and Creativity,” NeuroImage 55, no. 2 (March 15, 2011): 681–87, https://doi.org/10.1016/j.neuroimage.2010.11.052; Nelson Cowan, “The Focus of Attention As Observed in Visual Working Memory Tasks: Making Sense of Competing Claims,” Neuropsychologia 49, no. 6 (May 2011): 1401–6, https://doi.org/10.1016/j.neuropsychologia.2011.01.035; P. A. Howard-Jones and S. Murray, “Ideational Productivity, Focus Of Attention, and Context,” Creativity Research Journal 15, no. 2–3 (2003): 153–66, doi.org/10.1080/10400419.2003.9651409; Nilli Lavie, “Distracted and Confused? Selective Attention under Load,” Trends in Cognitive Sciences 9, no. 2 (February 1, 2005): 75–82, https://doi.org/10.1016/j.tics.2004.12.004; Barbara J. Grosz and Peter C. Gordon, “Conceptions of Limited Attention and Discourse Focus,” Computational Linguistics 25, no. 4 (1999): 617–24, http://aclweb.org/anthology/J/J99/J99-4006; Amanda L. Gilchrist and Nelson Cowan, “Can the Focus of Attention Accommodate Multiple, Separate Items?” Journal of Experimental Psychology, Learning, Memory, and Cognition 37, no. 6 (November 2011): 1484–1502, https://doi.org/10.1037/a0024352.
Page 14 “Loneliness, according to researchers, is more dangerous than obesity.” Julianne Holt-Lunstad, Timothy B. Smith, and J. Bradley Layton, “Social Relationships and Mortality Risk: A Meta-analytic Review,” PLOS Medicine 7, no. 7 (July 27, 2010), https://doi.org/10.1371/journal.pmed.1000316.
CHAPTER 3: WHAT MOTIVATES US, REALLY?
Page 19 “I’m coming clean today, telling this story . . .” Zoë Chance, “How to Make a Behavior Addictive,” TEDx talk at TEDxMillRiver, May 14, 2013, 16:57, www.youtube.com/watch?v=AHfiKav9fcQ.
Page 19 “She tells me, ‘We kept saying . . .’” Zoë Chance in interview with the author, May 16, 2014.
Page 21 “Nature has placed mankind under the governance . . .” Jeremy Bentham, An Introduction to the Principles of Morals and Legislation, new edition, corrected by the author (1823; repr., Oxford: Clarendon Press, 1907), www.econlib.org/library/Bentham/bnthPML1.html.
Page 22 “By pleasure, we mean the absence of pain in the body . . .” Epicurus, “Letter to Menoeceus,” contained in Diogenes Laertius, Lives of Eminent Philosophers, Book X, 131, https://en.wikisource.org/wiki/Lives_of_the_Eminent_Philosophers/Book_X.
Page 22 “The white cue ball and stick aren’t the root causes . . .” Paul F. Wilson, Larry D. Dell, and Gaylord F. Anderson, Root Cause Analysis: A Tool for Total Quality Management (Milwaukee: American Society for Quality, 1993).
Page 23 “My addiction to Striiv coincided with . . .” Zoë Chance in email exchange with author, July 11, 2014.
CHAPTER 4: TIME MANAGEMENT IS PAIN MANAGEMENT
Page 27 “We live in the safest, healthiest, most well-educated . . .” Max Roser, “The Short History of Global Living Conditions and Why It Matters That We Know It,” Our World in Data, accessed December 30, 2017, https://ourworldindata.org/a-history-of-global-living-conditions-in-5-charts.
Page 28 “My life is one long escape from myself.” Adam Gopnik, “Man of Fetters,” New Yorker, December 1, 2008, www.newyorker.com/magazine/2008/12/08/man-of-fetters.
Page 28 “If satisfaction and pleasure were permanent . . .” R. F. Baumeister et al., “Bad Is Stronger than Good,” Review of General Psychology 5, no. 4 (December 2001): 323–70, https://doi.org/10.1037//1089-2680.5.4.323.
Page 28 “A 2014 study published in Science asked participants . . .” Timothy D. Wilson et al., “Just Think: The Challenges of the Disengaged Mind,” Science 345, no. 6192 (July 4, 2014): 75–77, https://doi.org/10.1126/science.1250830.
Page 29 “It’s no surprise, therefore, that most of the top twenty-five websites . . .” “Top Sites in United States,” Alexa, accessed December 30, 2017, www.alexa.com/topsites/countries/US.
Page 29 “. . . a phenomenon in which negative events are more salient . . .” Jing Chai et al., “Negativity Bias in Dangerous Drivers,” PLOS ONE 11, no. 1 (January 14, 2016), https://doi.org/10.1371/journal.pone.0147083.
Page 29 “It appears to be a basic, pervasive fact of psychology that bad is stronger than good.” Baumeister et al., “Bad Is Stronger than Good.”
Page 29 “Babies begin to show signs of negativity bias . . .” A. Vaish, T. Grossmann, and A. Woodward, “Not All Emotions Are Created Equal: The Negativity Bias in Social-Emotional Development,” Psychological Bulletin 134, no. 3 (2008): 383–403, https://doi.org/10.1037/0033-2909.134.3.383.
Page 29 “Studies have found people are more likely to recall . . .” Baumeister et al., “Bad Is Stronger than Good.”
Page 29 “This ‘passive comparison of one’s current situation . . .’” Wendy Treynor, Richard Gonzalez, and Susan Nolen-Hoeksema, “Rumination Reconsidered: A Psychometric Analysis,” Cognitive Therapy and Research 27, no. 3 (June 1, 2003): 247–59, https://doi.org/10.1023/A:1023910315561.
Page 29 “By reflecting on what went wrong and how to rectify it . . .” N. J. Ciarocco, K. D. Vohs, and R. F. Baumeister, “Some Good News About Rumination: Task-Focused Thinking After Failure Facilitates Performance Improvement,” Journal of Social and Clinical Psychology 29, no.10 (2010): 1057–73, http://assets.csom.umn.edu/assets/166704.pdf.
Page 30 “For instance, people who have experienced extremely good fortune . . .” K. M. Sheldon and S. Lyubomirsky, “The Challenge of Staying Happier: Testing the Hedonic Adaptation Prevention Model,” Personality and Social Psychology Bulletin, 38 (February 23, 2012): 670, http://sonjalyubomirsky.com/wp-content/themes/sonjalyubomirsky/papers/SL2012.pdf.
Page 30 “Every desirable experience . . . is transitory.” David Myers, The Pursuit of Happiness (New York: William Morrow & Co., 1992), 53.
Page 30 “The author of one study explains that as ‘new goals continually capture one’s attention . . .’” Richard E. Lucas et al., “Reexamining Adaptation and the Set Point Model of Happiness: Reactions to Changes in Marital Status,” Journal of Personality and Social Psychology 84, no. 3 (2003): 527–39, www.apa.org/pubs/journals/releases/psp-843527.pdf.
CHAPTER 5: DEAL WITH DISTRACTION FROM WITHIN
Page 33 “Most people don’t think of cancer as a behavioral problem . . .” “Jonathan Bricker, Psychologist and Smoking Cessation Researcher,” Featured Researchers, Fred Hutch, accessed February 4, 2018, www.fredhutch.org/en/diseases/featured-researchers/bricker-jonathan.html.
Page 34 “Try to pose for yourself this task . . .” Fyodor Dostoevsky, Winter Notes on Summer Impressions, trans. David Patterson (1988; repr., Evanston, Ill: Northwestern University Press, 1997).
Page 34 “The results suggested that suppressing the thought . . .” Lea Winerman, “Suppressing the ‘White Bears,’” Monitor on Psychology 42, no. 9 (October, 2011), https://www.apa.org/monitor/2011/10/unwanted-thoughts.
Page 34 “All the smokers were asked by the researchers . . .” Nicky Blackburn, “Smoking—a Habit Not an Addiction,” ISRAEL21c (July 18, 2010), www.israel21c.org/smoking-a-habit-not-an-addiction/.
Page 35 “What affected their desire was not how much time had passed after a smoke . . .” Reuven Dar et al., “The Craving to Smoke in Flight Attendants: Relations with Smoking Deprivation, Anticipation of Smoking, and Actual Smoking,” Journal of Abnormal Psychology 119, no. 1 (February 2010): 248–53, https://doi.org/10.1037/a0017778.
Page 35 “I do this for two reasons: first, though studies show . . .” Cecilia Cheng and Angel Yee-lam Li, “Internet Addiction Prevalence and Quality of (Real) Life: A Meta-analysis of 31 Nations Across Seven World Regions,” Cyberpsychology, Behavior, and Social Networking 17, no. 12 (December 1, 2014): 755–60, https://doi.org/10.1089/cyber.2014.0317.
CHAPTER 6: REIMAGINE THE INTERNAL TRIGGER
Page 38 “Bricker advises focusing on the internal trigger that precedes . . .” Jonathan Bricker in conversation with the author, August 2017.
Page 39 “When similar techniques were applied in a smoking cessation study . . .” Judson A. Brewer et al., “Mindfulness Training for Smoking Cessation: Results from a Randomized Controlled Trial,” Drug and Alcohol Dependence 119, no. 1–2 (December 2011): 72–80, https://doi.org/10.1016/j.drugalcdep.2011.05.027.
Page 39 “A technique I’ve found particularly helpful . . .” Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (New York: Avery Publishing, 2011).
Page 40 “This rule allows time to do what some behavioral psychologists call . . .” “Riding the Wave: Using Mindfulness to Help Cope with Urge,” Portland Psychotherapy (blog), November 18, 2011, https://portlandpsychotherapyclinic.com/2011/11/riding-wave-using-mindfulness-help-cope-urges/.
Page 40 “Surfing the urge, along with other techniques . . .” Sarah Bowen and Alan Marlatt, “Surfing the Urge: Brief Mindfulness-Based Intervention for College Student Smokers,” Psychology of Addictive Behaviors 23, no. 4 (December 2009): 666–71, https://doi.org/10.1037/a0017127.
Page 40 “It’s a curious truth that when you gently pay attention . . .” Oliver Burkeman, “If You Want to Have a Good Time, Ask a Buddhist,” Guardian, August 17, 2018, www.theguardian.com/lifeandstyle/2018/aug/17/want-have-good-time-ask-abuddhist.
CHAPTER 7: REIMAGINE THE TASK
Page 41 “Fun turns out to be fun even if it doesn’t involve much (or any) enjoyment.” Ian Bogost, Play Anything: The Pleasure of Limits, the Uses of Boredom, and the Secret of Games (New York: Basic Books, 2016), 19.
Page 43 “To use a popular aphorism . . .” “The Cure for Boredom Is Curiosity. There Is No Cure for Curiosity,” Quote Investigator, accessed March 4, 2019, https://quoteinvestigator.com/2015/11/01/cure/.
CHAPTER 8: REIMAGINE YOUR TEMPERAMENT
Page 45 “The way we perceive our temperament, which is defined as . . .” Oxford Dictionaries, s.v. “temperament,” accessed August 17, 2018, https://en.oxforddictionaries.com/definition/temperament.
Page 46 “In 2011, the psychologist Roy Baumeister wrote the best seller . . .” Roy F. Baumeister and John Tierney, Willpower: Rediscovering the Greatest Human Strength, 2nd ed. (New York: Penguin, 2012).
Page 46 “The book cited several of Baumeister’s studies . . .” M. T. Gailliot et al., “Self-Control Relies on Glucose as a Limited Energy Source: Willpower Is More than a Metaphor,” Journal of Personality and Social Psychology 92, no. 2 (February 2007): 325–36, www.ncbi.nlm.nih.gov/pubmed/17279852.
Page 46 “Upon closer inspection, however, he identified a ‘publication bias,’ . . .” Evan C. Carter and Michael E. McCullough, “Publication Bias and the Limited Strength Model of Self-Control: Has the Evidence for Ego Depletion Been Overestimated?” Frontiers in Psychology 5 (July 2014), https://doi.org/10.3389/fpsyg.2014.00823.
Page 46 “When factoring in their results, he concluded there was no firm evidence . . .” Evan C. Carter et al., “A Series of Meta-analytic Tests of the Depletion Effect: Self-Control Does Not Seem to Rely on a Limited Resource,” Journal of Experimental Psychology, General 144, no. 4 (August 2015): 796–815, https://doi.org/10.1037/xge0000083.
Page 46 “Furthermore, some of the more magical aspects of the theory . . .” Rob Kurzban, “Glucose Is Not Willpower Fuel,” Evolutionary Psychology blog archive, accessed February 4, 2018, http://web.sas.upenn.edu/kurzbanepblog/2011/08/29/glucose-is-not-willpower-fuel/; Miguel A. Vadillo, Natalie Gold, and Magda Osman, “The Bitter Truth About Sugar and Willpower: The Limited Evidential Value of the Glucose Model of Ego Depletion,” Psychological Science 27, no. 9 (September 1, 2016): 1207–14, https://doi.org/10.1177/0956797616654911.
Page 46 “In a study conducted by the Stanford psychologist Carol Dweck and her colleagues . . .” Veronika Job et al., “Beliefs About Willpower Determine the Impact of Glucose on Self-Control,” Proceedings of the National Academy of Sciences 110, no. 37 (September 10, 2013): 14837–42, https://doi.org/10.1073/pnas.1313475110.
Page 47 “He believes that willpower is not a finite resource . . .” “Research,” on Michael Inzlicht’s official website, accessed February 4, 2018, http://michaelinzlicht.com/research/.
Page 47 “For example, to determine how in control people feel regarding their cravings . . .” “Craving Beliefs Questionnaire,” accessed August 17, 2018, https://drive.google.com/a/nireyal.com/file/d/0B0Q6Jkc_9z2DaHJaTndPMVVkY1E/view?usp=drive_open&usp=embed_facebook.
Page 48 “Participants who indicate they feel more powerful . . .” Nicole K. Lee et al., “It’s the Thought That Counts: Craving Metacognitions and Their Role in Abstinence from Methamphetamine Use,” Journal of Substance Abuse Treatment 38, no. 3 (April 2010): 245–50, https://doi.org/10.1016/j.jsat.2009.12.006.
Page 48 “In contrast, studies of methamphetamine users and cigarette smokers . . .” Elizabeth Nosen and Sheila R. Woody, “Acceptance of Cravings: How Smoking Cessation Experiences Affect Craving Belief,” Behaviour Research and Therapy 59 (August 2014): 71–81, https://doi.org/10.1016/j.brat.2014.05.003.
Page 48 “A study published in the Journal of Studies on Alcohol and Drugs found . . .” Hakan Turkcapar et al., “Beliefs as a Predictor of Relapse in Alcohol-Dependent Turkish Men,” Journal of Studies on Alcohol 66, no. 6 (November 1, 2005): 848–51, https://doi.org/10.15288/jsa.2005.66.848.
Page 48 “Labeling yourself as having poor self-control . . .” Steve Matthews, Robyn Dwyer, and Anke Snoek, “Stigma and Self-Stigma in Addiction,” Journal of Bioethical Inquiry 14, no. 2 (2017): 275–86, https://doi.org/10.1007/s11673-017-9784-y.
Page 48 “A 2015 review of seventy-nine studies looking at the responses . . .” Ulli Zessin, Oliver Dickhäuser, and Sven Garbade, “The Relationship Between Self-Compassion and Well-Being: A Meta-analysis,” Applied Psychology, Health and Well-Being 7, no. 3 (November 2015): 340–64, https://doi.org/10.1111/aphw.12051.
Page 48 “Another study found that people’s tendency to self-blame . . .” Denise Winterman, “Rumination: The Danger of Dwelling,” BBC News, October 17, 2013, www.bbc.com/news/magazine-24444431.
CHAPTER 9: TURN YOUR VALUES INTO TIME
Page 53 “If I know how you spend your time . . .” Johann Wolfgang von Goethe, Maxims and Reflections, ed. Peter Hutchinson, trans. Elisabeth Stopp (New York: Penguin, 1999).
Page 53 “People are frugal in guarding their personal property . . .” Lucius Annaeus Seneca, On the Shortness of Life, trans. C. D. N. Costa (New York: Penguin, 2005).
Page 54 “A study by Promotional Products Association International found . . .” Saritha Kuruvilla, A Study of Calendar Usage in the Workplace, Promotional Products Association International, 2011, retrieved January 31, 2018, http://static.ppai.org/documents/business%20study%20final%20report%20version%204.pdf.
Page 54 “Our most precious asset—our time—is unguarded . . .” Nod to Zig Ziglar, who phrased it slightly differently, writing, “If you don’t plan your time, someone else will help you waste it.” Zig Ziglar and Tom Ziglar, Born to Win: Find Your Success Code (Seattle: Made for Success Publishing, 2012), 52.
Page 54 “Values are how we want to be, what we want to stand for, and how . . .” Russ Harris and Steven Hayes, The Happiness Trap: How to Stop Struggling and Start Living (Boston: Trumpeter Books, 2008), 167.
Page 55 “The Stoic philosopher Hierocles demonstrated the interconnected nature . . .” Massimo Pigliucci, “When I Help You, I Also Help Myself: On Being a Cosmopolitan,” Aeon, November 17, 2017, https://aeon.co/ideas/when-i-help-you-i-also-help-myself-on-being-a-cosmopolitan.
Page 56 “I know many of us bristle at the idea of keeping a schedule . . .” Scott Barry Kaufman, “Does Creativity Require Constraints?” Psychology Today, August 30, 2011, www.psychologytoday.com/blog/beautiful-minds/201108/does-creativity-require-constraints.
Page 56 “Timeboxing uses a well-researched technique psychologists call . . .” P. M. Gollwitzer, “Implementation Intentions: Strong Effects of Simple Plans,” American Psychologist 54, no. 7 (July 1999): 493–503, https://dx.doi.org/10.1037/0003-066X.54.7.493.
CHAPTER 10: CONTROL THE INPUTS, NOT THE OUTCOMES
Page 62 “Over the years I’d read many articles about the importance of rest . . .” Lynne Lamberg, “Adults Need 7 or More Hours of Sleep Every Night,” Psychiatric News, September 17, 2015, https://psychnews.psychiatryonline.org/doi/10.1176/appi.pn.2015.9b12.
Page 63 “Ironically, I wasn’t falling back asleep because I was worried . . .” “What Causes Insomnia?” National Sleep Foundation, accessed September 11, 2018, https://sleepfoundation.org/insomnia/content/what-causes-insomnia.
CHAPTER 11: SCHEDULE IMPORTANT RELATIONSHIPS
Page 67 “Several studies show that among heterosexual couples . . .” David S. Pedulla and Sarah Thébaud, “Can We Finish the Revolution? Gender, Work-Family Ideals, and Institutional Constraint,” American Sociological Review 80, no. 1 (February 1, 2015): 116–39, https://doi.org/10.1177/0003122414564008.
Page 67 “Darcy Lockman, a psychologist in New York City, wrote...” Lockman, Darcy. “Analysis: Where Do Kids Learn to Undervalue Women? From Their Parents.” Washington Post, November 10, 2017, sec. Outlook https://www.washingtonpost.com/outlook/where-do-kids-learn-to-undervalue-women-from-their-parents/2017/11/10/724518b2-c439-11e7-afe9-4f60b5a6c4a0_story.html.
Page 68 “Perhaps the most compelling evidence that friendships affect longevity . . .” George E. Vaillant, Xing-jia Cui, and Stephen Soldz, “The Study of Adult Development,” Harvard Department of Psychiatry, accessed November 9, 2017, www.adultdevelopmentstudy.org.
Page 69 “Socially disconnected people are . . . ‘less happy . . .’” Robert Waldinger, “The Good Life,” TEDx talk at TEDxBeaconStreet, November 30, 2015, 15:03, www.youtube.com/watch?v=q-7zAkwAOYg.
Page 69 “William Rawlins, a professor of interpersonal communications at Ohio University . . .” Julie Beck, “How Friendships Change in Adulthood,” Atlantic, October 22, 2015, www.theatlantic.com/health/archive/2015/10/how-friendships-change-over-time-in-adulthood/411466/.
CHAPTER 12: SYNC WITH STAKEHOLDERS AT WORK
Page 74 “A recent survey found 83 percent of working professionals . . .” “Neverfail Mobile Messaging Trends Study Finds 83 Percent of Users Admit to Using a Smartphone to Check Work Email After Hours,” Neverfail via PRNewswire, November 22, 2011, www.prnewswire.com/news-releases/neverfail-mobile-messaging-trends-study-finds-83-percent-of-users-admit-to-using-a-smartphone-to-check-work-email-after-hours-134314168.html.
Page 75 “In fact, studies have found that workers who spend more than fifty-five hours . . .” Marianna Virtanen et al., “Long Working Hours and Cognitive Function: The Whitehall II Study,” American Journal of Epidemiology 169, no. 5 (March 2009): 596–605, http://dx.doi.org/10.1093/aje/kwn382.
CHAPTER 13: ASK THE CRITICAL QUESTION
Page 81 “This is going to be great!” Wendy in interviews with the author, January 2018.
Page 82 “In tech speak, ‘to hack’ means ‘to gain unauthorized access . . .’” Oxford Dictionaries, s.v. “hack,” accessed September 11, 2018, https://en.oxforddictionaries.com/definition/hack.
Page 82 “Facebook’s first president, Sean Parker, admitted as much . . .” Mike Allen, “Sean Parker Unloads on Facebook: ‘God Only Knows What It’s Doing to Our Children’s Brains,’” Axios, November 9, 2017, www.axios.com/sean-parker-unloads-on-facebook-2508036343.html.
Page 83 “Motivation is ‘the energy for action’ . . .” Edward L. Deci and Richard M. Ryan, “Self-Determination Theory: A Macrotheory of Human Motivation, Development, and Health,” Canadian Psychology/Psychologie Canadienne 49, no. 3 (2008): 182–85, https://doi.org/10.1037/a0012801.
Page 83 “When BlackBerry launched push email in 2003, users rejoiced . . .” David Pierce, “Turn Off Your Push Notifications. All of Them,” Wired, July 23, 2017, www.wired.com/story/turn-off-your-push-notifications/.
Page 84 “Researchers have found that when people are interrupted during a task . . .” Gloria Mark, Daniela Gudith, and Ulrich Klocke, “The Cost of Interrupted Work: More Speed and Stress,” UC Donald Bren School of Information & Computer Sciences, accessed February 20, 2018, www.ics.uci.edu/~gmark/chi08-mark.pdf.
Page 84 “A study published in the Journal of Experimental Psychology: Human Perception and Performance found . . .” C. Stothart, A. Mitchum, and C. Yehnert, “The Attentional Cost of Receiving a Cell Phone Notification,” Journal of Experimental Psychology: Human Perception and Performance 41, no. 4 (August 2015): 893–97, http://dx.doi.org/10.1037/xhp0000100.
Page 84 “For example, short text messages providing words of encouragement . . .” Lori A. J. Scott-Sheldon et al., “Text Messaging-Based Interventions for Smoking Cessation: A Systematic Review and Meta-analysis,” JMIR mHealth and uHealth 4, no. 2 (May 20, 2016): e49, https://doi.org/10.2196/mhealth.5436.
Page 84 “A metastudy of interventions from ten countries found . . .” “Study Reveals Success of Text Messaging in Helping Smokers Quit: Text Messaging Interventions to Help Smokers Quit Should Be a Public Health Priority, Study Says,” ScienceDaily, accessed November 27, 2017, www.sciencedaily.com/releases/2016/05/160523141214.htm.
CHAPTER 14: HACK BACK WORK INTERRUPTIONS
Page 87 “In addition to the devastating human toll, these preventable errors . . .” Institute of Medicine, Preventing Medication Errors: Consensus Study Report, ed. Philip Aspden et al. (Washington, DC: National Academies Press, 2007), https://doi.org/10.17226/11623.
Page 87 “If medical error was a disease, it would rank . . .” Maggie Fox and Lauren Dunn, “Could Medical Errors Be the No. 3 Cause of Death?” NBC News, May 4, 2016, www.nbcnews.com/health/health-care/could-medical-errors-be-no-3-cause-death-america-n568031.
Page 87 “In fact, studies found nurses experienced . . .” Victoria Colliver, “Prescription for Success: Don’t Bother Nurses,” SFGate, October 28, 2009, www.sfgate.com/health/article/Prescription-for-success-Don-t-bother-nurses-3282968.php.
Page 88 “They felt it was demeaning . . .” Debra Wood, “Decreasing Disruptions Reduces Medication Errors,” RN.com, accessed December 8, 2017, www.rn.com/Pages/ResourceDetails.aspx?id=3369.
Page 88 “Some hospitals even devised their own unique solutions . . .” Innovation Consultancy, “Sanctifying Medication Administration,” KP MedRite, accessed October 10, 2018, https://xnet.kp.org/innovationconsultancy/kpmedrite.html.
Page 88 “A multihospital study coordinated by the University of California, San Francisco, found . . .” Colliver, “Prescription for Success.”
Page 89 “The regulation specifically calls out ‘engaging in nonessential conversations’ . . .” “Code of Federal Regulations: Part 121 Operating Requirements: Domestic, Flag, and Supplemental Operations,” Federal Aviation Administration, accessed December 8, 2017, http://rgl.faa.gov/Regulatory_and_Guidance_Library/rgFAR.nsf/0/7027DA4135C34E2086257CBA004BF853?OpenDocument&Highlight=121.542.
Page 89 “Suzi Kim, a nurse at Kaiser Permanente West Los Angeles Medical Center, said . . .” Debra Wood, “Decreasing Disruptions Reduces Medication Errors,” rn.com, 2009, https://www.rn.com/Pages/ResourceDetails.aspx?id=3369.
Page 89 “Seventy percent of American offices . . .” Nick Fountain and Stacy Vanek Smith, “Episode 704: Open Office,” in Planet Money, August 8, 2018, www.npr.org/sections/money/2018/08/08/636668862/episode-704-open-office.
Page 89 “Unfortunately, according to a 2016 metastudy of over three hundred papers . . .” Yousef Alhorr et al., “Occupant Productivity and Office Indoor Environment Quality: A Review of the Literature,” Building and Environment 105 (August 15, 2016): 369–89, https://doi.org/10.1016/j.buildenv.2016.06.001.
Page 89 “Not surprisingly, these interruptions have also been shown . . .” Jeffrey Joseph, “Do Open/Collaborative Work Environments Increase, Decrease or Tend to Keep Employee Satisfaction Neutral?” Cornell University ILR School Digital Commons (Spring 2016), https://digitalcommons.ilr.cornell.edu/cgi/viewcontent.cgi?referer =https://www.google.ca/&httpsredir=1&article=1098&context=student.
CHAPTER 15: HACK BACK EMAIL
Page 93 “The average office-dwelling professional receives a hundred messages . . .” Sara Radicati ed., Email Statistics Report 2014–2018 (Palo Alto: Radicati Group, 2014), www.radicati.com/wp/wp-content/uploads/2014/01/Email-Statistics-Report-2014-2018-Executive-Summary.pdf.
Page 93 “In fact, a study published in the International Journal of Information Management found . . .” Thomas Jackson, Ray Dawson, and Darren Wilson, “Reducing the Effect of Email Interruptions on Employees,” International Journal of Information Management 23, no. 1 (February 2003): 55–65, https://doi.org/10.1016/S0268-4012(02)00068-3.
Page 93 “25 percent of that time is consumed reading emails . . .” Michael Mankins, “Why the French Email Law Won’t Restore Work-Life Balance,” Harvard Business Review, January 6, 2017, https://hbr.org/2017/01/why-the-french-email-law-wont-restore-work-life-balance.
Page 94 “Similarly, email’s uncertainty keeps us checking and pecking.” Sam McLeod, “Skinner—Operant Conditioning,” Simply Psychology, January 21, 2018, www.simplypsychology.org/operant-conditioning.html.
Page 96 “Instead of banging out a reply . . .” “Delay or Schedule Sending Email Messages,” Microsoft Office Support, https://support.office.com/en-us/article/delay-or-schedule-sending-email-messages-026af69f-c287-490a-a72f-6c65793744ba.
Page 96 “. . . and tools like Mixmax . . .” https://mixmax.com/.
Page 97 “I use SaneBox, a simple program that runs in the background . . .” www.sanebox.com/.
Page 98 “There’s mounting evidence that processing your email in batches . . .” Kostadin Kushlev and Elizabeth W. Dunn, “Checking Email Less Frequently Reduces Stress,” Computers in Human Behavior 43 (February 1, 2015): 220–28, https://doi.org/10.1016/j.chb.2014.11.005.
CHAPTER 16: HACK BACK GROUP CHAT
Page 101 “Jason Fried says group chat is ‘like being in an all-day meeting . . .’” Jason Fried, “Is Group Chat Making You Sweat?” Signal v. Noise, March 7, 2016, https://m.signalvnoise.com/is-group-chat-making-you-sweat.
Page 101 “Even though the real-time nature of group chat is exactly what makes it unique . . .” Jason Fried, “Is Group Chat Making You Sweat,” Signal v. Noise, March 16, 2016, https://m.signalvnoise.com/is-group-chat-making-you-sweat.
CHAPTER 17: HACK BACK MEETINGS
Page 105 “Meetings today are full of people barely paying attention . . .” The Year Without Pants: Wordpress.com and the Future of Work (San Francisco: Jossey-Bass, 2013), 42.
Page 106 “Attendees check email or fiddle around on their phones during meetings . . .” Catherine D. Middlebrooks, Tyson Kerr, and Alan D. Castel, “Selectively Distracted: Divided Attention and Memory for Important Information,” Psychological Science 28, no. 8 (August 2017): 1103–15, https://doi.org/10.1177/0956797617702502; Larry Rosen and Alexandra Samuel, “Conquering Digital Distraction,” Harvard Business Review, June 1, 2015, https://hbr.org/2015/06/conquering-digital-distraction.
CHAPTER 18: HACK BACK YOUR SMARTPHONE
Page 109 “The good news is, being dependent is not the same thing as being addicted.” “Principles of Drug Addiction Treatment: A Research-Based Guide (Third Edition),” National Institute on Drug Abuse, January 17, 2018, https://www.drugabuse.gov/publications/principles-drug-addiction-treatment-research-based-guide-third-edition.
Page 112 “Stubblebine recommends sorting your apps into three categories . . .” Tony Stubblebine, “How to Configure Your Cell Phone for Productivity and Focus,” Better Humans, August 24, 2017, https://betterhumans.coach.me/how-to-configure-your-cell-phone-for-productivity-and-focus-1e8bd8fc9e8d.
Page 113 “In 2013 Apple announced that its servers had sent 7.4 trillion push notifications.” David Pierce, “Turn Off Your Push Notifications. All of Them,” Wired, July 23, 2017, www.wired.com/story/turn-off-your-push-notifications/.
Page 113 “According to Adam Marchick, CEO of mobile marketing company Kahuna . . .” Adam Marchick in conversation with author, January 2016.
Page 114 “However, when someone calls twice within three minutes . . .” “How to Use Do Not Disturb While Driving,” Apple Support, accessed December 5, 2017, https://support.apple.com/en-us/HT208090.
CHAPTER 19: HACK BACK YOUR DESKTOP
Page 118 “A study by researchers at Princeton University found . . .” Stephanie McMains and Sabine Kastner, “Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex,” Journal of Neuroscience 31, no. 2 (January 12, 2011): 587–97, https://doi.org/10.1523/JNEUROSCI.3766-10.2011.
Page 118 “The same effect applies to digital environments, according to a study . . .” Marketta Niemelä and Pertti Saariluoma, “Layout Attributes and Recall,” Behaviour & Information Technology 22, no. 5 (September 1, 2003): 353–63, https://doi.org/10.1080/0144929031000156924.
Page 118 “According to Sophie Leroy at the University of Minnesota, moving from one thing . . .” Sophie Leroy, “Why Is It So Hard to Do My Work? The Challenge of Attention Residue When Switching Between Work Tasks,” Organizational Behavior and Human Decision Processes 109, no. 2 (July 1, 2009): 168–81, https://doi.org/10.1016/j.obhdp.2009.04.002.
CHAPTER 20: HACK BACK ONLINE ARTICLES
Page 124 “I started by installing an app called Pocket on my phone . . .” https://getpocket.com/.
Page 125 “Generally speaking, we commit more errors when juggling many tasks . . .” Claudia Wallis, “GenM: The Multitasking Generation,” Time, March 27, 2006, http://content.time.com/time/magazine/article/0,9171,1174696,00.html.
Page 125 “Scientists call this ‘cross-modal attention,’ and it allows . . .” B. Rapp and S. K. Hendel, “Principles of Cross-Modal Competition: Evidence from Deficits of Attention,” Psychonomic Bulletin & Review 10, no. 1 (2003): 210–19.
Page 126 “A recent study found walking, even if done slowly . . .” May Wong, “Stanford Study Finds Walking Improves Creativity,” Stanford News, April 24, 2014, https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/.
Page 126 “In her study, Milkman gave participants an iPod . . .” Katherine L. Milkman, Julia A. Minson, and Kevin G. M. Volpp, “Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling,” Management Science 60, no. 2 (February 2014): 283–99, https://doi.org/10.1287/mnsc.2013.1784.
Page 126 “Participants who had access to the audiobooks only at the gym . . .” Brett Tomlinson, “Behave!,” Princeton Alumni Weekly, October 26, 2016, https://paw.princeton.edu/article/behave-katherine-milkman-04-studies-why-we-do-what-we-do-and-how-change-it.
CHAPTER 21: HACK BACK FEEDS
Page 129 “A free web browser extension called News Feed Eradicator for Facebook . . .” T. C. Sottek, “Kill the Facebook News Feed,” The Verge, May 23, 2014, www.theverge.com/2014/5/23/5744518/kill-the-facebook-news-feed.
Page 129 “Instead of scrolling the feed, we see tasks that we planned to do . . .” Freia Lobo, “This Chrome Extension Makes Your Facebook Addiction Productive,” Mashable, January 10, 2017, http://mashable.com/2017/01/10/todobook-chrome-extension/.
Page 131 “While I could install a browser extension called Newsfeed Burner . . .” https://chrome.google.com/webstore/detail/newsfeed-burner/gdjcjcbjnaelafcijbnceapahcgkpjkl.
Page 131 “Here’s how it works: during my scheduled social media time . . .” https://chrome.google.com/webstore/detail/open-multiple-websites/chebdlgebkhbmkeanhkgfojjaofeihgm.
Page 131 “As you watch a video, YouTube’s algorithm hums away at predicting . . .” Nir Eyal, Hooked: How to Build Habit-Forming Products (New York: Portfolio, 2014).
Page 132 “Specifically, I like the free browser extension called DF Tube . . .” https://chrome.google.com/webstore/detail/df-tube-distraction-free/mjdepdfccjgcndkmemponafgioodelna?hl=en.
CHAPTER 22: THE POWER OF PRECOMMITMENTS
Page 137 “He uses a heavy, obsolete Dell laptop from which he has scoured any trace . . .” Lev Grossman, “Jonathan Franzen: Great American Novelist,” Time, August 12, 2010, http://content.time.com/time/magazine/article/0,9171,2010185-1,00.html.
Page 137 “Famed director Quentin Tarantino never uses a computer to write his screenplays . . .” Iain Blair, “Tarantino Says Horror Movies Are Fun,” Reuters, April 5, 2007, www.reuters.com/article/us-tarantino/tarantino-says-horror-movies-are-fun-idUSN2638212720070405.
Page 137 “Pulitzer Prize–winning author Jhumpa Lahiri writes her books . . .” Harper’s Bazaar UK, “Booker Prize Nominated Jhumpa Lahiri on India, Being a Mother and Being Inspired by the Ocean,” Harper’s Bazaar, October 4, 2013, www.harpersbazaar.com/uk/culture/staying-in/news/a20300/booker-prize-nominated-jhumpa-lahiri-on-india-being-a-mother-and-being-inspired-by-the-ocean.
Page 138 “To do so, we must learn a powerful technique called a ‘precommitment’. . .” Zeb Kurth-Nelson and A. David Redish, “Don’t Let Me Do That!—Models of Precommitment,” Frontiers in Neuroscience 6, no. 138 (2012), https://doi.org/10.3389/fnins.2012.00138.
Page 139 “In Homer’s Odyssey, Ulysses resists the Sirens’ song . . .” Adolf Furtwängler, Odysseus and the Sirens, n.d., drawing based on detail from an Attic red-figured stamnos from ca. 480–470 bc, height 35.3 cm (13 ¾²), British Museum, https://commons.wikimedia.org/wiki/File:Furtwaengler1924009.jpg.
Page 139 “A ‘Ulysses pact’ is defined as ‘a freely made decision that is designed . . .’” Wikipedia, s.v. “Ulysses pact,” accessed February 11, 2017, https://en.wikipedia.org/w/index.php?title=Ulysses_pact&oldid=764886941.
CHAPTER 23: PREVENT DISTRACTION WITH EFFORT PACTS
Page 141 “Krippendorf and Tseng’s concept was so compelling that it scored a deal . . .” www.amazon.com/Kitchen-Safe-Locking-Container-Height/dp/B00JGFQTD2.
Page 142 “Whenever I write on my laptop, for instance, I click on the SelfControl app . . .” https://selfcontrolapp.com/.
Page 142 “Another app called Freedom is a bit more sophisticated . . .” https://freedom.to/.
Page 142 “Forest, perhaps my favorite distraction-proofing app, is one I find myself using . . .” www.forestapp.cc/.
Page 142 “Apple’s iOS 12 allows users to schedule time constraints for certain apps . . .” “IOS 12 introduces new features to reduce interruptions and manage Screen Time,” Apple Newsroom, June 4, 2018, www.apple.com/newsroom/2018/06/ios-12-introduces-new-features-to-reduce-interruptions-and-manage-screen-time/.
CHAPTER 24: PREVENT DISTRACTION WITH PRICE PACTS
Page 147 “A study published in the New England Journal of Medicine illustrated the power . . .” Scott D. Halpern et al., “Randomized Trial of Four Financial-Incentive Programs for Smoking Cessation,” New England Journal of Medicine 372, no. 22 (2015): 2108–17, https://doi.org/10.1056/NEJMoa1414293.
CHAPTER 25: PREVENT DISTRACTION WITH IDENTITY PACTS
Page 155 “Consider an experiment run by a group of Stanford University psychologists in 2011.” Christopher J. Bryan et al., “Motivating Voter Turnout by Invoking the Self,” Proceedings of the National Academy of Sciences 108, no. 31 (2011): 12653–56, http://dx.doi.org/10.1073/pnas.1103343108.
Page 155 “The second group answered similar questions . . .” Adam Gorlick, “Stanford Researchers Find That a Simple Change in Phrasing Can Increase Voter Turnout,” Stanford News, July 19, 2011, http://news.stanford.edu/news/2011/july/increasing-voter-turnout-071911.html.
Page 156 “The results were ‘among the largest experimental effects ever observed on objectively measured . . .’” Bryan et al., “Motivating Voter Turnout.”
Page 156 “A study published in the Journal of Consumer Research tested the words . . .” Vanessa M. Patrick and Henrik Hagtvedt, “‘I Don’t’ Versus ‘I Can’t’: When Empowered Refusal Motivates Goal-Directed Behavior,” Journal of Consumer Research 39, no. 2 (2012): 371–81, https://doi.org/10.1086/663212.
Page 158 “Their results consistently show that teaching others provides more motivation . . .” Leah Fessler, “Psychologists Have Surprising Advice for People Who Feel Unmotivated,” Quartz at Work, August 22, 2018, https://qz.com/work/1363911/two-psychologists-have-a-surprising-theory-on-how-to-get-motivated/.
Page 158 “Studies show teaching others can be even more effective . . .” “Targeting Hypocrisy Promotes Safer Sex,” Stanford SPARQ, accessed September 28, 2018, https://sparq.stanford.edu/solutions/targeting-hypocrisy-promotes-safer-sex.
Page 158 “As Eskreis-Winkler and Fishbach note in the MIT Sloan Management Review, when people confess . . .” Lauren Eskreis-Winkler and Ayelet Fishbach, “Need Motivation at Work? Try Giving Advice,” MIT Sloan Management Review (blog), August 13, 2018, https://sloanreview.mit.edu/article/need-motivation-at-work-try-giving-advice/.
Page 158 “A study conducted by Harvard Business School professor Francesca Gino and her colleagues explored how rituals . . .” Allen Ding Tian et al., “Enacting Rituals to Improve Self-Control,” Journal of Personality and Social Psychology 114, no. 6 (2018): 851–76, https://doi.org/10.1037/pspa0000113.
Page 159 “Though conventional wisdom says our beliefs shape our behaviors . . .” Daryl J. Bem, “Self-Perception Theory,” in Advances in Experimental Social Psychology, ed. Leonard Berkowitz, vol. 6 (New York: Academic Press, 1972).
Page 159 “The art of being wise is the art of knowing what to overlook . . .” The Principles of Psychology, vol. 2 (New York: Henry Holt and Company, 1918) 370.
CHAPTER 26: DISTRACTION IS A SIGN OF DYSFUNCTION
Page 166 “In fact, a 2006 meta-analysis by Stephen Stansfeld and Bridget Candy at University College London found . . .” Stephen Stansfeld and Bridget Candy, “Psychosocial Work Environment and Mental Health—a Meta-analytic Review,” Scandinavian Journal of Work, Environment & Health 32, no. 6 (2006): 443–62.
Page 166 “It doesn’t so much matter what you do, but rather the work environment you do it in.” Stephen Stansfeld in telephone interview with the author, February 13, 2018.
Page 167 “Depression costs the US economy over $51 billion annually in absenteeism . . .” “Depression in The Workplace,” Mental Health America, November 1, 2013, www.mentalhealthamerica.net/conditions/depression-workplace.
Page 167 “Leslie Perlow, a consultant turned professor at Harvard Business School, led an extensive four-year study . . .” Leslie A. Perlow, Sleeping with Your Smartphone: How to Break the 24/7 Habit and Change the Way You Work (Boston: Harvard Business Review Press, 2012).
Page 167 “The more junior partner was continually asking us to expand and add things . . .” Perlow, Sleeping with Your Smartphone, brackets in the original.
CHAPTER 27: FIXING DISTRACTION IS A TEST OF COMPANY CULTURE
Page 171 “This would give people time away from phone calls and email notifications . . .” Leslie A. Perlow, Sleeping with Your Smartphone: How to Break the 24/7 Habit and Change the Way You Work (Boston: Harvard Business Review Press, 2012).
Page 174 “The search giant announced the results of a two-year study . . .” Julia Rozovsky, “The Five Keys to a Successful Google Team,” Re:Work (blog), November 17, 2015, https://rework.withgoogle.com/blog/five-keys-to-a-successful-google-team/.
Page 174 “In her TEDx talk, Edmondson defines psychological safety . . .” Amy Edmondson, “Building a Psychologically Safe Workplace,” TEDx talk at TEDxHGSE, May 4, 2014, www.youtube.com/watch?time_continue=231&v=LhoLuui9gX8.
Page 175 “Finally, leaders must ‘model curiosity and ask lots of questions.’” Edmondson, “Building a Psychologically Safe Workplace.”
CHAPTER 28: THE INDISTRACTABLE WORKPLACE
Page 177 “Over ten million people log on to Slack every day.” Slack Team, “With 10+ Million Daily Active Users, Slack Is Where More Work Happens Every Day, All over the World,” Slack (blog), accessed March 22, 2019, https://slackhq.com/slack-has-10-million-daily-active-users.
Page 177 “According to a 2015 article in Inc. magazine that named Slack its Company of the Year . . .” Jeff Bercovici, “Slack Is Our Company of the Year. Here’s Why Everybody’s Talking About It,” Inc., November 23, 2015, www.inc.com/magazine/201512/jeff-bercovici/slack-company-of-the-year-2015.html.
Page 178 “You need to have uninterrupted work time . . .” Casey Renner, “Former Slack CMO, Bill Macaitis, on How Slack Uses Slack,” OpenView Labs, May 19, 2017, https://labs.openviewpartners.com/how-slack-uses-slack/.
Page 180 “Jim Collins’s best sellers Good to Great and Built to Last included profiles . . .” Graeme Codrington, “Good to Great . . . to Gone!,” Tomorrow Today, December 9, 2011, www.tomorrowtodayglobal.com/2011/12/09/good-to-great-to-gone-2/.
Page 181 “. . . on Glassdoor.com, BCG has been named among the ten ‘Best Places to Work’ for eight of the past nine years . . .” Boston Consulting Group Overview on Glassdoor, accessed February 12, 2018, www.glassdoor.com/Overview/Working-at-Boston-Consulting-Group-EI_IE3879.11,34.htm.
Page 181 “. . . Slack has an average anonymous review of 4.8 out of 5 stars . . .” Slack Reviews on Glassdoor, accessed February 12, 2018, www.glassdoor.com/Reviews/slack-reviews-SRCH_KE0,5.htm.
CHAPTER 29: AVOID CONVENIENT EXCUSES
Page 185 “Articles with headlines like . . .” Jean M. Twenge, “Have Smartphones Destroyed a Generation?” Atlantic, September 2017, www.theatlantic.com/magazine/archive/2017/09/has-the-smartphone-destroyed-a-generation/534198/.
Page 185 “Articles with headlines like . . .” Lulu Garcia-Navarro, “The Risk of Teen Depression and Suicide Is Linked to Smartphone Use, Study Says,” NPR Mental Health, December 17, 2017, www.npr.org/2017/12/17/571443683/the-call-in-teens-and-depression.
Page 185 “It’s not an exaggeration to describe iGen as being on the brink . . .” Twenge, “Have Smartphones Destroyed a Generation?”
Page 185 “A search on YouTube reveals thousands of videos of parents storming into their kids’ rooms . . .” YouTube search, “dad destroys kids phone,” accessed July 23, 2018, www.youtube.com/results?search_query=dad+destroys+kids+phone.
Page 186 “An exhaustive meta-analysis of sixteen studies ‘found that . . .’” Mark L. Wolraich, David B. Wilson, and J. Wade White, “The Effect of Sugar on Behavior or Cognition in Children: A Meta-analysis,” JAMA 274, no. 20 (November 22, 1995): 1617–21, https://doi.org/10.1001/jama.1995.03530200053037.
Page 187 “Studies have found that teenagers in many societies . . .” Alice Schlegel and Herbert Barry III, Adolescence: An Anthropological Inquiry (New York: Free Press, 1991).
Page 187 “Many historians note that through most of recorded human history . . .” Robert Epstein, “The Myth of the Teen Brain,” Scientific American, June 1, 2007, www.scientificamerican.com/article/the-myth-of-the-teen-brain-2007-06/.
Page 187 “An 1883 medical journal attributed rising rates of suicide and homicide . . .” Richard McSherry, “Suicide and Homicide Under Insidious Forms,” Sanitarian, April 26, 1883.
Page 187 “In 1936, kids were said to ‘have developed the habit of dividing attention . . .’” W. W. J., review of Children and Radio Programs: A Study of More than Three Thousand Children in the New York Metropolitan Area, by Azriel L. Eisenberg, Gramophone, September 1936, https://reader.exacteditions.com/issues/32669/page/31?term=crime.
Page 187 “Each successive historical age has ardently believed that an unprecedented ‘crisis’ in youth behavior . . .” Abigail Wills, “Youth Culture and Crime: What Can We Learn from History?” History Extra, August 12, 2009, www.historyextra.com/period/20th-century/youth-culture-and-crime-what-can-we-learn-from-history/.
Page 188 “In a rebuttal to the article that claimed children are on the brink . . .” “No, Smartphones Are Not Destroying a Generation,” Psychology Today, August 6, 2017, www.psychologytoday.com/blog/once-more-feeling/201708/no-smartphones-are-not-destroying-generation.
Page 188 “Although an ‘everything in moderation’ message when discussing screen time . . .’” “More Screen Time for Kids Isn’t All That Bad: Researcher Says Children Should Be Allowed to Delve into Screen Technology, as It Is Becoming an Essential Part of Modern Life,” ScienceDaily, February 7, 2017, www.sciencedaily.com/releases/2017/02/170207105326.htm.
Page 188 “A study conducted by Andrew Przybylski at the Oxford Internet Institute found . . .” Andrew K. Przybylski and Netta Weinstein, “A Large-Scale Test of the Goldilocks Hypothesis: Quantifying the Relations Between Digital-Screen Use and the Mental Well-Being of Adolescents,” Psychological Science 28, no. 2 (January 13, 2017): 204–15, https://journals.sagepub.com/doi/10.1177/0956797616678438.
Page 188 “Even at exceptional levels, we’re talking about a very small impact.” Tom Chivers, “It Turns Out Staring at Screens Isn’t Bad for Teens’ Mental Wellbeing,” Buzzfeed, January 14, 2017, www.buzzfeed.com/tomchivers/mario-kart-should-be-available-on-the-nhs.
CHAPTER 30: UNDERSTAND THEIR INTERNAL TRIGGERS
Page 191 “Their ‘self-determination theory’ is widely regarded as the backbone of psychological well-being . . .” Richard M. Ryan and Edward L. Deci, “Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being,” American Psychologist 55, no. 1 (January 2000): 68–78, https://dx.doi.org/10.1037/0003-066X.55.1.68.
Page 192 “Maricela Correa-Chávez and Barbara Rogoff, professors at the University of California, Santa Cruz, conducted an experiment . . .” Maricela Correa-Chávez and Barbara Rogoff, “Children’s Attention to Interactions Directed to Others: Guatemalan Mayan and European American Patterns,” Developmental Psychology 45, no. 3 (May 2009): 630–41, https://doi.org/10.1037/a0014144.
Page 192 “Mayan parents ‘feel very strongly that every child knows best . . .’” Michaeleen Doucleff, “A Lost Secret: How to Get Kids to Pay Attention,” NPR, June 21, 2018, www.npr.org/sections/goatsandsoda/2018/06/21/621752789/a-lost-secret-how-to-get-kids-to-pay-attention.
Page 193 “It may be the case that children give up control of their attention . . .” Doucleff, “Lost Secret.”
Page 193 “Whenever children enter middle school . . .” Research assistant interview with Richard Ryan, May 2017.
Page 193 “Surveys I have conducted show that teens in the U.S. are subjected to more than ten times . . .” Robert Epstein, “The Myth of the Teen Brain,” Scientific American, June 1, 2007, www.scientificamerican.com/article/the-myth-of-the-teen-brain-2007-06/.
Page 193 “We’re doing a lot of controlling them in their school environments . . .” Interview with Ryan, May 2017.
Page 195 “It is hard to find groups of children outdoors at all . . .” Peter Gray, “The Decline of Play and the Rise of Psychopathy in Children and Adolescents,” American Journal of Play 3, no. 4 (Spring 2011): 443–63.
Page 195 “Whereas previous generations were allowed to simply play after school . . .” Esther Entin, “All Work and No Play: Why Your Kids Are More Anxious, Depressed,” Atlantic, October 12, 2011, www.theatlantic.com/health/archive/2011/10/all-work-and-no-play-why-your-kids-are-more-anxious-depressed/246422/.
Page 195 “These concerns were mentioned even though kids today . . .” Christopher Ingraham, “There’s Never Been a Safer Time to Be a Kid in America,” Washington Post, April 14, 2015, www.washingtonpost.com/news/wonk/wp/2015/04/14/theres-never-been-a-safer-time-to-be-a-kid-in-america/.
Page 196 “What the data show . . . is that kids who aren’t feeling relatedness . . .” Interview with Richard M. Ryan, May 2017.
Page 196 “Since about 1955 . . . children’s free play has been continually declining . . .” Gray, “Decline of Play.”
Page 196 “We call this the ‘need density hypothesis.’” Interview with Ryan, May 2017.
Page 196 “The more you’re not getting needs satisfied in life . . .” Richard M. Ryan and Edward L. Deci, Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness (New York: Guilford Publications, 2017), 524.
CHAPTER 31: MAKE TIME FOR TRACTION TOGETHER
Page 199 “Make [the conversation] about how you’re treating and interacting with the people around you.” Research assistant interview with Lori Getz and family, May 2017.
Page 203 “Given that, unstructured play is arguably their most important extracurricular activity.” Alison Gopnik, “Playing Is More Than Fun—It’s Smart,” Atlantic, August 12, 2016, www.theatlantic.com/education/archive/2016/08/in-defense-of-play/495545/.
Page 203 “Studies demonstrate that children who eat regularly with their families . . .” Anne Fishel, “The Most Important Thing You Can Do with Your Kids? Eat Dinner with Them,” Washington Post, January 12, 2015, www.washingtonpost.com/posteverything/wp/2015/01/12/the-most-important-thing-you-can-do-with-your-kids-eat-dinner-with-them/.
CHAPTER 32: HELP THEM WITH EXTERNAL TRIGGERS
Page 205 “According to a 2015 Pew Research Center study looking at youth and technology . . .” Monica Anderson and Jingjing Jiang, “Teens, Social Media & Technology 2018,” Pew Research Center, May 31, 2018, www.pewinternet.org/2018/05/31/teens-social-media-technology-2018/.
Page 205 “Not surprisingly, 72 percent of parents whose kids’ have a smartphone . . .” “Mobile Kids: The Parent, the Child and the Smartphone,” Nielsen Newswire, February 28, 2017, www.nielsen.com/us/en/insights/news/2017/mobile-kids-the-parent-the-child-and-the-smartphone.html.
Page 207 “Such a phone can be purchased for less than twenty-five dollars . . .” AIEK/AEKU X8 Ultra Thin Card Mobile Phone Mini Pocket Students Phone, Aliexpress, accessed January 12, 2019, www.aliexpress.com/item/New-AIEK-AEKU-X8-Ultra-Thin-Card-Mobile-Phone-Mini-Pocket-Students-Phone-Low-Radiation-Support/32799743043.html.
Page 207 “If location tracking is a priority, a GPS-enabled wristwatch like the GizmoWatch keeps track . . .” Joshua Goldman, “Verizon’s $180 GizmoWatch Lets Parents Track Kids’ Location and Activity,” CNET, September 20, 2018, www.cnet.com/news/verizons-180-gizmowatch-lets-parents-track-kids-location-activity/.
Page 208 “Anya Kamenetz, author of The Art of Screen Time, writes that making sure kids get enough sleep . . .” Anya Kamenetz, The Art of Screen Time: How Your Family Can Balance Digital Media and Real Life (New York: PublicAffairs, 2018).
CHAPTER 34: SPREAD SOCIAL ANTIBODIES AMONG FRIENDS
Page 217 “Psychologists call this phenomenon ‘social contagion,’ and researchers . . .” Nicholas A. Christakis and James H. Fowler, “Social Contagion Theory: Examining Dynamic Social Networks and Human Behavior,” Statistics in Medicine 32, no. 4 (February 20, 2013): 556–77, https://doi.org/10.1002/sim.5408.
Page 217 “It’s hard to watch your weight if your spouse and kids . . .” Kelly Servick, “Should We Treat Obesity like a Contagious Disease?” Science, February 19, 2017, www.sciencemag.org/news/2017/02/should-we-treat-obesity-contagious-disease.
Page 218 “Essayist and investor Paul Graham writes that societies tend to develop ‘social antibodies’ . . .” Paul Graham, “The Acceleration of Addictiveness,” July 2010, www.paulgraham.com/addiction.html.
Page 218 “Consider that in 1965, according to the Centers for Disease Control, 42.4 percent of adult Americans smoked . . .” “Trends in Current Cigarette Smoking Among High School Students and Adults, United States, 1965–2014,” Centers for Disease Control and Prevention, accessed December 6, 2017, www.cdc.gov/tobacco/data_statistics/tables/trends/cig_smoking/.
Page 219 “You’ve succeeded in tactfully spreading the social antibody against ‘phubbing,’ a word coined by . . .” McCann Paris, “Macquarie ‘Phubbing: A Word Is Born’ // McCann Melbourne,” June 26, 2014, video, 2:27, www.youtube.com/watch?v=hLNhKUniaEw.
CHAPTER 35: BE AN INDISTRACTABLE LOVER
Page 223 “Almost a third of Americans would rather give up sex for a year . . .” Rich Miller, “Give Up Sex or Your Mobile Phone? Third of Americans Forgo Sex,” Bloomberg, January 15, 2015, www.bloomberg.com/news/articles/2015-01-15/give-up-sex-or-your-mobile-phone-third-of-americans-forgo-sex.
Page 223 “We were among the 65 percent of American adults who . . . sleep with their phones . . .” Russell Heimlich, “Do You Sleep with Your Cell Phone?” Pew Research Center (blog), accessed January 15, 2019, www.pewresearch.org/fact-tank/2010/09/13/do-you-sleep-with-your-cell-phone/.
Page 225 “Though we were proud of our tech-blocking invention, many routers like the Eero now come . . .” https://eero.com.
Page 225 “To strive means ‘to struggle or fight vigorously.’” New Oxford American Dictionary, 2nd ed., s.v. “strive.”
