Note: Italic page numbers refer to material in boxes.
Acceleration of life, 82, 128, 151, 161, 164–166, 205n3
Addiction: behavioral addiction contrasted with chemical addiction, 197–198, 199; as clinical phenomenon, 196; digital dependency and addiction, 133–134, 145, 176, 196–199
Alerting mechanism, 30, 31, 32, 34–36
American Psychiatric Association (APA), 196–197
Anger, 34
Anxiety: and breathing, 38, 60; and discussions, 175; and email use, 20, 31, 52, 57, 59, 62, 75, 159; and fear of missing out, 144, 158; and multitasking, 103, 114; and online activities, 34, 163; and outer-directed focus, 5; and self-awareness, 17, 21; task switching as response to, 104, 123, 157; and unplugging, 130, 141, 143, 144
Apps, 108, 128, 134, 142, 195, 196, 198–199
Arts and Crafts movement, 165
Association for Contemplative Mind in Higher Education (ACMHE), 192–193
Association for Mindfulness in Education (AME), 193
Atlantic, 170
Attention: and body sensations, 37; bottom-up system, 30, 34, 109; choices in, 3, 19, 21, 22, 25–26, 30–32, 33, 40, 41, 89; coconstruction of, 179–181; cultivation of, 39; and digital devices, 3–5; and drift, 30, 33, 76, 125, 155, 159; and email use, 60–62, 64; focused attention, 28, 29–30, 32, 40, 41, 69, 88, 202n2; forms of, 4; and intimacy of connection, 182–183; and meditation, 203n13; mindful check-in, 41, 187, 188, 189; mindfulness in relation to, 25–26, 182; mixed attentional state, 29–30; modes of, 27–30; and online activities, 3, 5, 27, 39; open attention, 28–30, 32, 33, 40, 41, 88–89, 202n2; quality of, 38, 50, 60–62, 64, 102, 103, 129, 187, 188, 189; research on, 28, 31, 32, 201n1, 203n13; shifts in, 30–32, 33, 36, 88, 129; top-down system, 30, 109; training in, 40–41, 74, 83, 109, 112–114, 124, 128, 185–189. See also Multitasking; Self-observation and awareness; Task focus
Attention Restoration Therapy, 206n5
Awareness. See Self-observation and awareness
Barley, Stephen R., 65–66
Being mode, 163
Blood pressure, 35
Body awareness: and email use, 31, 46, 52, 59–60; and mind, 36–37, 203n9; mindful check-in, 41, 50, 187, 188, 189; and multitasking, 98, 100, 102–103; and online functioning, 3, 36–39; and posture, 38, 46, 76, 160; and relaxation, 27, 38, 39, 81, 100, 113, 160, 189; as strategy for staying focused, 81–82; and task focus, 21–22. See also Physical well-being
Boredom: and email use, 59; and mindless clicking, 100; and multitasking, 103, 104, 114, 123, 157; response to, 158
Boundaries, establishing physical and temporal, 82–83, 126
Brain and brain research: and attention, 28, 31, 32, 202n5, 203n13; effect of Internet on brain, 170–172; effects of politically partisan thinking, 177
Breath and breathing: and attention training, 40; conscious breaths, 187; and email use, 38–39, 46, 52, 60; mindful breathing, 40–41, 74–75, 142, 146, 185–187, 186; mindful check-in, 41, 50, 187, 188–189; and mindful unplugging exercise, 143, 146; and multitasking, 98, 100, 102–103; quality of, 38–39, 188–189; shallow breathing, 5, 19, 21, 38, 60, 100, 188; as strategy for staying focused, 81–82, 126; and stress response, 35, 38, 160; as tool for diagnosis and intervention, 160–161
Business meetings, norms for use of digital devices in, 178–180, 182
Calligraphy, 6–9, 154, 164–165
Calvo, Rafael, 194
Care, in craftwork, 7, 8, 9, 10
Carey, Benedict, 177
Carr, Nicholas, 170–172
Cartesian thought, 36–37
Cash, Hilarie, 176
Cell phones: apps promoting meditation and mindfulness, 195; and attention, 3; individual changes in use of, 11–12; and task focus, 19, 20
Center for Contemplative Mind in Society, 192
Choices: in attention, 3, 19, 21, 22, 25–26, 30–32, 33, 40, 41, 89; in digital craftwork, 157–158, 159; in focused multitasking, 115, 116, 119, 120, 125–126; multitasking choice points, 96–97, 103–104, 106–107
Christianity, 132
Classrooms, norms for use of digital devices in, 178–180
Clinical practice, 203n13
Cognitive psychology, 203n13
Cognitive science, 37
Cohen, Darlene, 112–113, 114, 124
Concentration: in email use, 68; strategies for staying focused, 81–83, 81
Conflict-resolution mechanism, 32
Conscious decisions: and emotional balance, 36; and multitasking, 88–89, 113, 115, 119, 123, 125, 128, 129, 159; and taking charge, 158–159; and task focus, 19, 22; and unplugging, 150
Consumer culture, 157
Contemplative practices: contemplative computing, 194; in higher education, 192–193; in K–12 education, 193. See also Meditation; Mindfulness
Control: and attention, 30, 79, 109; and digital dependency and addiction, 197; and email use, 63, 80, 82; and multitasking, 109, 115, 124; and taking charge, 157, 158–161; and unplugging, 147, 149. See also Conscious decisions; Emotional balance
Conventions, establishing shared norms and, 178–182
Craftwork: and Arts and Crafts movement, 165; care in, 7, 8, 9, 10; improvement of, 5, 6, 7; intention in, 7–10, 81; online activities as craftwork, 5–10, 39; skill in, 7, 8, 9, 39; stages of, 154–155, 205n1. See also Digital craftwork; Handcrafts
Decisions. See Conscious decisions; Unconscious decisions
Descartes, René, 36–37
Diagnostic and Statistical Manual of Mental Disorders (DSM-V), 197
Digital craftwork: choices in, 157–158, 159; improvement of, 5, 165–166; participant reports on, 159, 161, 163, 163–164; and pausing, 160, 161–164; stages of, 153–157, 156; taking charge of, 158–161
Digital dependency and addiction, 133–134, 145, 176, 196–199
Digital devices: and attention, 3–5; and communication forms, 43; and digital dependency and addiction, 133–134, 145, 176, 196, 198–199; discussions of, 167–170, 173, 181–182; and distracted behavior, 1–3, 21, 201n1; and mindful unplugging exercise, 134, 144–145; norms for use of, 178–182; online and offline use of, 15; relationship with, 167–168, 174, 177, 182–183
Discoveries, via self-observation, 10–11, 14, 15, 22
Discussions: atmosphere of honesty, trust and respect in, 168, 183–184; and conscious decisions, 180; of digital devices, 167–170, 173, 181–182; of email use, 56, 77, 79; and emotions, 175, 176–177; of multitasking, 100–101, 121; of online activities, 12, 168–172, 173; and self-understanding, 174–175; of unplugging, 131–133, 139, 151–152
Distractions: attention contrasted with, 28, 29; distracted behavior, 1–3, 21, 201n1; and email use, 60–61, 67, 70–72, 75, 76, 80, 82–83; minimizing, 31–32; and multitasking, 84, 86, 108–109, 114, 115, 124–126; and task focus, 19–21; and unplugging, 142. See also Triggers
Driven mode, 163
Education: contemplative practices in higher education, 192–193; contemplative practices in K–12 education, 193
Email observation exercise: consolidation of observations, 52–53, 56; final reflections on, 64–66; log of observations, 50–52, 56; observations, 50; overview of, 23, 46–48, 47; participant reports on, 42, 51–52, 57–64; patterns in email use, 53, 54–55, 56; performing primary practice of email use, 48; personal guidelines, 53, 55, 56, 59, 60, 62; purpose of, 24–25; sharing and discussion, 56; steps in, 48–56, 49; substitutions for, 45–46
Email use: addiction to, 196; age-related differences in, 45; and anxiety, 20, 31, 52, 57, 59, 62, 75, 159; bottlenecks/constrictions in, 50, 55, 58; complexity of relationship to, 173; craft perspective of, 69, 80, 82; cultivation of, 39; development of, 43–44; email apnea, 38–39; and emotional state, 44, 57–59, 62–63, 64, 68, 75; Facebook use paired with, 67–68, 75, 76, 80; improvement in, 7, 9, 10, 47; impulse to check email, 20, 58–59, 76, 136; management of email, 3, 44–45, 46, 203–204n2; and meditation, 203n13; and mindful unplugging exercise, 134, 148; and multitasking, 48; overall relationship with, 62–64; and overwork, 44, 65–66; and procrastination, 58–59; quality of attention, 60–62, 64; stress of, 44, 55, 60, 62, 63, 64, 65, 66, 159; and task focus, 19, 20, 23; time spent on, 168; and triggers, 36, 57, 58, 68, 71, 72, 75, 76–77, 114. See also Email observation exercise; Focused email exercise
Embodied cognition, 203n9
Emotional balance: and email use, 45, 46, 159; and exercise, 38; and online activities, 3, 5, 27, 34–36; and self-observation, 4; and task focus, 20, 22
Emotional state: and email use, 44, 57–59, 62–63, 64, 68, 75; mindful check-in, 41, 50, 187, 188, 189; and multitasking, 100, 103, 104, 105–106, 107
Emotions: and discussions, 175, 176–177; low-level emotions, 4; and productivity, 20; and stress response, 34–36. See also Triggers
Engelbart, Douglas, 5–6
Escapism, 144
Exercises: as experiments, 15–16; overview of, 23–25; six-part structure of, 24, 25; use of, 13–14. See also Email observation exercise; Focused email exercise; Focused multitasking exercise; Multitasking observation exercise
Facebook: addiction to, 196; and attention, 3; email use compared to, 45; email use paired with, 67–68, 75, 76, 80; improvement in use of, 9; and mindful unplugging exercise, 134, 138–139, 141, 144, 145, 147, 148; profits from advertising, 151; as substitute for email, 45–46, 69; and task focus, 20, 41
Face-to-face interactions, 34, 65, 88, 95, 117, 141, 204n6
Facial expressions, 38
Fight-or-flight response. See Stress response
Flaming, 34
Focused email exercise: benefits of, 79–80; consolidation of observations, 76–77; expanded version, 74; log of observations, 75–76; observations, 75; overview of, 23, 70–72, 70; participant reports on, 67–68, 71, 76, 79–83, 173; patterns in email use, 76, 78; performing primary practice of exclusive email use, 72, 74–75; personal guidelines, 77; as prescriptive, 69, 77; and reduced options, 158; restricted version, 74; sharing and discussion, 77, 79; steps in, 72–79, 73; strategies for staying focused, 81–83, 81, 126
Focused multitasking exercise: benefits of, 121, 123–124; choices in task switching, 103–104, 114, 115, 116, 119, 120, 125–126; consolidation of observations, 120–121; and distractions, 124–126; final reflections, 128–129; log of observations, 119–120; observation of recording, 119–120; overview of, 23, 114–117, 116; participant reports on, 111, 115, 120, 121, 123–128; patterns in multitasking, 120–121, 122; performing primary practice of multitasking attentively, 117, 119; personal guidelines, 121; practice in multitasking, 116–117; recording software, 117; sharing and discussion, 121; steps in, 117–121, 118; strategies for staying focused, 119, 126–129, 127
Friedman, Thomas, xi–xii
Generation M2 (Kaiser Family Foundation), 86
Gordhammer, Soren, 194–195
Handcrafts, 5, 39, 154–155, 164, 165. See also Craftwork
Harris Poll, 203n2
Homeostasis, 35
Industrialization, 165
Instant messaging, 43
Intention: and attention, 30; in craftwork, 7–10, 81; in multitasking, 106–107, 110, 111, 123; in online activities, 155; as strategy for staying focused, 81, 125; in task focus, 19, 20; in unplugging, 146
Internet: addiction to, 176, 196–197, 198; effect on brain, 170–172; and emotions, 34. See also Online activities
Internet Addiction Disorder (IAD), 196–197
Internet Gaming Disorder (IGD), 196–197
Internet Use Disorder, 197
Interruptions: effect of, 170; eliminating sources of, 82–83, 100; external interruptions, 30–31, 104, 109, 113; internal interruptions, 31, 40, 69, 76, 80, 104, 109, 121, 185, 186, 187; response to, 91, 105, 114, 116, 125; and stress of work, 205n3; types of, 117. See also Distractions; Triggers
Intimacy, 182–183
Islam, 132
James, William, 27–28, 29, 31, 40
Jenkins, Henry, 86–87
Jobs, Steve, 8–9
Kabat-Zinn, Jon, 203n13
Kaiser Family Foundation, 86
Kaplan, Stephen, 205–206n5
Kaszniak, Alfred, 112
Learning: and adjusting digital craft, 27; coconstruction of, 179–181; in craftwork, 7, 8, 9; effect of multitasking on, 108, 113, 202n6; and focused email exercise, 77
Logs: for email observation exercise, 50–52, 56; for focused email exercise, 75–76; for focused multitasking exercise, 119–120; for mindful unplugging exercise, 138–139; for multitasking observation exercise, 95–98; template for logging observations, 190–191
Lutz, Antoine, 202n2
Macrobiotics movement, 9
Manjoo, Farhad, 44
Martial arts, 5
McEwen, Bruce, 159–160
Meditation, x, xi, 31, 62, 164, 203n13; breath, xv, 82; mindfulness, xv, 187; and phone apps, 195
Meyer, David, 202n5
Microdecisions, accumulation of, 21–22
Mind: and body, 36–37, 203n9; and Cartesian thought, 36–37; and multitasking, 102–103; wandering and internal interruptions, 31, 40, 69, 76, 80, 121, 185, 186, 187
Mindful breathing, 40–41, 74–75, 142, 146, 185–187, 186
Mindful check-in: in email observation exercise, 50; in focused email exercise, 75; in mindful unplugging exercise, 135; in multitasking observation exercise, 91; strengthening self-observation and awareness with, 41, 187–189, 188
Mindfulness: attention in relation to, 25–26, 182; contemplative pedagogy, 192–193; and technology use, 194–195
Mindfulness-based stress reduction programs (MBSR), 203n13
Mindfulness in Education Network (MiEN), 193
Mindful unplugging exercise: consolidation of observations, 139; final reflections, 150–152; log of observations, 138–139; observations, 135, 136, 138; overview of, 24, 134–135, 136; participant reports on, 130–131, 133, 138–139, 141–150; patterns of unplugging, 136, 140; performing primary practice of unplugging, 135–136; personal guidelines, 139, 149; sharing and discussion, 139; steps in, 135–139, 137; strategies for maintaining, 145–147, 146
Mindless clicking, 42, 100, 125
Multitasking: as attentional practice, 3, 32–33, 88–89, 115, 116; bottlenecks in, 98; debates on, 33, 85–87, 89, 128; definitions of, 87–88, 204n6; effect on learning and memory, 108, 113, 202n6; and email use, 48; and emotional state, 100, 103, 104, 105–106, 107; experiment on multitasking ability, 112–114, 124, 128; and focusing, 88, 115; inefficiency of, 33, 84, 86; maximilist approach, 105, 108, 109, 119, 126, 127–128; minimalist approach, 105, 108, 119, 126, 127–128, 158; and noticing, 88–89, 115; and procrastination, 18, 19, 104, 123; quality of results, 86, 87, 117, 129; self-observation exercise, 23; and task focus, 23, 32, 202n5; and task switching, 87–88, 103–104, 114, 123; and triggers, 104, 107, 109, 113, 114, 120, 121, 124–126, 127. See also Focused multitasking exercise
Multitasking observation exercise: choice points in multitasking, 96–97, 103–104, 106–107; consolidation of observations, 98; log of observations, 95–98; mindful check-in, 91; observation of recording, 95–98; observing techniques, 89–91; overview of, 23, 89–91, 90; participant reports on, 84, 97–98, 101–108; patterns in multitasking, 91, 95, 98, 99; performing primary practice of multitasking sessions, 94–95; personal guidelines, 98, 100, 106–108; recording software, 91, 93–94, 204n7; sharing and discussion, 100–101; steps in, 91–101, 92; strategies for, 91, 98, 100, 104–106
National Day of Unplugging, 132, 133
National Science Foundation, 112
Neuroscience, 28, 31, 32, 177, 202n5, 203n13
New York Times Magazine, 85–86
Norms, establishing shared conventions and, 178–182
Obesity epidemic, 152
Office memos, 43
Offline activities: attention in, 39; balance in online and offline activities, 133, 147–151; defining, 15; and mindful unplugging exercise, 143, 147, 149, 151; shifting to online activities, 88. See also Unplugging
Online activities: anonymity of, 34; assumptions concerning, 169; and attention, 3, 5, 27, 39; balance in offline and online activities, 133, 147–151; body’s place in, 3, 36–39; choices in, 157–158; as craftwork, 5–10, 39, 153; cultural conditioning on, 151–152; defining, 14–15; discussions of, 12, 168–172, 173; and emotional balance, 3, 5, 27, 34–36; example of, 17–19; improvement of, 5–10, 16, 48; minimizing distractions in, 31, 33; as mixture of work and play, 161; norms for collective use of, 178–182; observation of, 131; outward focus of, 4–5; and physical well-being, 3, 4–5, 27, 163; quality of, 22, 37, 48, 154; shifting to offline activities, 88; skill in, 7, 39; social changes in, 11–13; taking charge of, 25–26, 158–161; time spent on, 167–169; training in, 39. See also Digital craftwork; Digital devices; Email use; Multitasking
Ophir, Eyal, 108–109
Orienting mechanism, 32
Ostergren, Marilyn, 112
Pang, Alex Soojung-Kim, 194
Patterns: in email use, 53, 54–55, 56, 76, 78; in multitasking, 91, 95, 98, 99, 120–121, 122; and pausing, 162, 163; in unplugging, 136, 140
Pausing: and attention, 29, 36, 159; and conscious responses, 177; and email use, 82; and emotions, 35; and mindful unplugging exercise, 146, 149–150; and multitasking, 107, 116, 125–126; and rest, 155, 160, 161–164, 205–206n5; and taking charge, 159, 160–161; and triggers, 146, 163, 177
Pedagogy, contemplative, 192–193
Peters, Dorian, 194
Pew Research Center, 203–204n2
Physical well-being, 3, 4–5, 27, 39, 163, 182. See also Body awareness
Pinterest, 3
Playtime, distinction from worktime, 161, 162
Political changes, 11, 132, 152, 165–166, 169, 177
Postal systems, 43
Privacy, 170
Procrastination: and email use, 58–59; and multitasking, 18, 19, 104, 123
Productivity: cultural messages on, 161; effect of using digital devices on, 182; and email use, 10, 82, 199; and emotions, 20; and engagement, 22; and multitasking, 85, 89, 98, 106, 111, 123–124; and online activity, 12, 16, 182; and pausing, 161, 163; and unplugging, 142, 149, 150
Relaxation: and body awareness, 27, 38, 39, 81, 100, 113, 160, 189; and breathing, 38, 160, 187; and email use, 51, 53, 55, 61, 79, 80, 158; and multitasking, 106, 113, 158; and online activities, 3, 5; and unplugging, 142, 143, 163–164
Rest: and pausing, 155, 160, 161–164, 205–206n5; and Sabbath, 162
ReSTART Internet Addiction Recovery Program, 176
Rheingold, Howard, 194
Rules, of online activities, 25, 155, 178
Sabbath: as model for unplugging, 132–133, 149, 162, 163–164; traditional concept of, 132, 162
Sabbath Manifesto, 132
Sapolsky, Robert, 35
Schwartz, Barry, 157
Search Inside Yourself Leadership Institute, 195
Sedentary lives, 37
Segal, Zindel, 163
Self-criticism, 100
Self-observation and awareness: definition of, 4; discoveries of, 10–11, 14, 15, 22; and exercises as experiments, 15–16; method of, 25; mindful check-in, 41, 187–189; minimizing distractions, 31–32; and norms for collective use of digital devices, 180; possibilities of, 183–184, 199; and task focus, 21; template for logging observations, 190–191; and unconscious reactions, 177. See also Email observation exercise; Focused email exercise; Focused multitasking exercise; Mindful unplugging exercise; Multitasking observation exercise
Self-trackers, 204n7
Senses, and external interruptions, 30–31
Shirky, Clay, 170–172, 180, 202n6
Silicon Valley, 6
Skill: in conscious responses, 177; in craftwork, 7, 8, 9, 39; life skills, 83, 129; in multitasking, 33, 88–89, 115, 120, 121, 125, 129; in online activities, 7, 39
Skinner, B. F., 112
Slowing down, as strategy for staying focused, 82, 126
Social and emotional intelligence, 36
Social changes, 11–13, 64, 151–152, 165–166
Social media: communication with, 39, 42, 45; time spent on, 168; and unplugging, 141, 143, 144–145, 149–150. See also Facebook; Twitter
SRI, 6
Stone, Linda, 38–39
Stress: and breathing, 35, 38, 160; chronic stress, 34–36, 160; of email use, 44, 55, 60, 62, 63, 64, 65, 66, 159; and interruptions, 205n3; of multitasking, 106, 113, 115, 123, 128; and online activities, 3, 4, 9; and self-awareness, 19, 20, 21, 27; and taking charge, 158–161; and unplugging, 142. See also Anxiety
Stress response, 34–36, 38, 160
Supertaskers, 87
Switch costs, 33
Tan, Chade-Meng, 194–195
Task focus: definition of, 4; and mindful breathing, 185; and multitasking, 23, 32, 202n5; shifts in, 19–22; strengthening, 23, 40–41, 72, 109. See also Focused email exercise; Focused multitasking exercise
Task switching: anxiety as trigger for, 104, 123, 157; choices in, 103–104, 114, 115, 116, 119, 120, 125–126; defining tasks, 87–88; as procrastination, 104, 123; switch costs in, 33, 123. See also Multitasking
Teasdale, John, 163
Technology and technological changes: collective responses to, 11–13; complex approaches to, 173–177, 183; conditions for deeper conversation on, 175–177; discussions of, 168–172, 176–177; mindful use of, 194–195; simplistic approaches to, 12, 171–173
Technology industry, 152. See also Silicon Valley
Tech Sabbaths, 132–133
Telegraph system, 43
Texting: as communication form, 43; and driving, 86, 158; as substitute for email, 45–46, 69; and task focus, 41
Thinking: critical thinking, 176; effect of Internet use on, 170–171; and email use, 46; and emotions, 177
Thompson, Clive, 85–86
Triggers: in discussions of technology, 176–177; and email use, 36, 57, 58, 68, 71, 72, 75, 76–77, 114; external contrasted with internal, 75; and multitasking, 104, 107, 109, 113, 114, 120, 121, 124–126, 127; and pausing, 146, 163, 177; recognition of, 163, 177; responses to, 36, 107, 120, 121, 124–125, 157–158, 177; of stress response, 35–36; and unplugging, 135, 136, 146, 149–150
Trolling, 34
Unconscious decisions: avoiding, 32; and multitasking, 33, 104, 107, 115, 116, 121, 128; in online activities, 25, 157, 160; and task focus, 19–20, 22
Unconscious reactions, 177
Unplugging: benefits of, 142–143; discussions on, 131–133, 139, 151–152; and online/offline balance, 133; and relaxation, 142, 143, 163–164; Sabbath as model for, 132–133, 149, 162, 163–164; and triggers, 135, 136, 146, 149–150. See also Mindful unplugging exercise
Values: in digital craftwork, 166; mindfulness revealing, 26
Videogame addiction, 176, 196–197, 198
Wagner, Anthony, 108
Wall Street Journal, 170
Westen, Drew, 177
Williams, Mark, 163
Wobbrock, Jacob O., 112
Woman falls in fountain video, 1–2, 21, 201n1
Worktime, distinction from playtime, 161, 162
Writing, invention of, 2
Xerox Palo Alto Research Center, 6