What Screen Time Is Really Doing to Your Body with Manoush Zomorodi | The Happiness Lab

[music] [music] If you follow the research on the If you follow the research on the If you follow the research on the science of happiness, you've probably science of happiness, you've probably science of happiness, you've probably heard a lot about the connection between heard a lot about the connection between heard a lot about the connection between screen time and well-being. It's a screen time and well-being. It's a screen time and well-being. It's a problem that [music] I think about a lot problem that [music] I think about a lot problem that [music] I think about a lot and a topic that we talk about on the and a topic that we talk about on the and a topic that we talk about on the show a lot. But lately, I found myself show a lot. But lately, I found myself show a lot. But lately, I found myself wondering, what if we're missing the wondering, what if we're missing the wondering, what if we're missing the bigger picture? We hear, [music] you bigger picture? We hear, [music] you bigger picture? We hear, [music] you know, the mental health epidemic, know, the mental health epidemic, know, the mental health epidemic, growing rates of depression and anxiety growing rates of depression and anxiety growing rates of depression and anxiety has to do with the content that we get, has to do with the content that we get, has to do with the content that we get, right? This is journalist Minute right? This is journalist Minute right? This is journalist Minute Zamarodi. [music] Zamarodi. [music] Zamarodi. [music] Some of you may also know Minute as the Some of you may also know Minute as the Some of you may also know Minute as the host of NPR's TED [music] Radio Hour. host of NPR's TED [music] Radio Hour. host of NPR's TED [music] Radio Hour. this idea that we are taking in outrage, this idea that we are taking in outrage, this idea that we are taking in outrage, headlines, violence, also comparing headlines, violence, also comparing headlines, violence, also comparing ourselves to other people that it is ourselves to other people that it is ourselves to other people that it is purely [music] sort of a psychological purely [music] sort of a psychological purely [music] sort of a psychological thing that it's something going on in thing that it's something going on in thing that it's something going on in our heads. Minute says that given all our heads. Minute says that given all our heads. Minute says that given all the focus on how technology affects our the focus on how technology affects our the focus on how technology affects our minds, it's easy to overlook [music] minds, it's easy to overlook [music] minds, it's easy to overlook [music] another important part of the story. another important part of the story. another important part of the story. What we're not taking into account is What we're not taking into account is What we're not taking into account is what we actually do with our bodies what we actually do with our bodies what we actually do with our bodies [music] when we are spending all that [music] when we are spending all that [music] when we are spending all that time taking in that content. We are time taking in that content. We are time taking in that content. We are sitting and looking [music] at a screen sitting and looking [music] at a screen sitting and looking [music] at a screen for long stretches of time. And we now for long stretches of time. And we now for long stretches of time. And we now know that [music] the average American know that [music] the average American know that [music] the average American adult spends 12 and 1/2 hours consuming adult spends 12 and 1/2 hours consuming adult spends 12 and 1/2 hours consuming media a day. And I mean that's a lot of media a day. And I mean that's a lot of media a day. And I mean that's a lot of hours. Like hours. Like hours. Like >> it's a lot of hours. That's incredible. >> it's a lot of hours. That's incredible. >> it's a lot of hours. That's incredible. >> Hours, >> Hours, >> Hours, >> right? And I feel like for me, like >> right? And I feel like for me, like >> right? And I feel like for me, like there was one day where I got into there was one day where I got into there was one day where I got into [music] a cab and there was a screen in [music] a cab and there was a screen in [music] a cab and there was a screen in front of me on the back of the seat. I front of me on the back of the seat. I front of me on the back of the seat. I got out and I went into an elevator and got out and I went into an elevator and got out and I went into an elevator and there was a screen in the elevator. I there was a screen in the elevator. I there was a screen in the elevator. I got out of the elevator and checked my got out of the elevator and checked my got out of the elevator and checked my phone and then check into the building phone and then check into the building phone and then check into the building on another screen and it just made me on another screen and it just made me on another screen and it just made me think like my entire life is now think like my entire life is now think like my entire life is now mediated by screens. I [music] don't mediated by screens. I [music] don't mediated by screens. I [music] don't feel well. My eyes hurt. I have a feel well. My eyes hurt. I have a feel well. My eyes hurt. I have a headache. I'm on my butt a lot of the headache. I'm on my butt a lot of the headache. I'm on my butt a lot of the day. I do [music] have a backachche. Is day. I do [music] have a backachche. Is day. I do [music] have a backachche. Is that coincidence? I'm not really sure if that coincidence? I'm not really sure if that coincidence? I'm not really sure if that's coincidence. And then after that's coincidence. And then after that's coincidence. And then after sitting all day, I go home and all I sitting all day, I go home and all I sitting all day, I go home and all I really want to do is go lie [music] on really want to do is go lie [music] on really want to do is go lie [music] on the couch and look at my screen again. the couch and look at my screen again. the couch and look at my screen again. Maybe two screens actually cuz maybe Maybe two screens actually cuz maybe Maybe two screens actually cuz maybe I'll watch a show while I'm looking at I'll watch a show while I'm looking at I'll watch a show while I'm looking at my screen. And we've all heard like my screen. And we've all heard like my screen. And we've all heard like sitting is the new smoking and all of sitting is the new smoking and all of sitting is the new smoking and all of those things. But this sort of deep those things. But this sort of deep those things. But this sort of deep exhaustion that I think many of us are exhaustion that I think many of us are exhaustion that I think many of us are feeling [music] feeling [music] feeling [music] felt very like in my bones. you know, felt very like in my bones. you know, felt very like in my bones. you know, yes, I get exercise, but that didn't yes, I get exercise, but that didn't yes, I get exercise, but that didn't seem to be making that much of a seem to be making that much of a seem to be making that much of a difference. And so, that made me want to difference. And so, that made me want to difference. And so, that made me want to [music] understand how are my tech [music] understand how are my tech [music] understand how are my tech habits affecting my physical health? And habits affecting my physical health? And habits affecting my physical health? And of course, that has a lot to do with of course, that has a lot to do with of course, that has a lot to do with your brain health as well. But I don't your brain health as well. But I don't your brain health as well. But I don't think we think about it as a full system think we think about it as a full system think we think about it as a full system often enough. These tools are very often enough. These tools are very often enough. These tools are very powerful and they really are having a powerful and they really are having a powerful and they really are having a huge effect. So, in today's episode, huge effect. So, in today's episode, huge effect. So, in today's episode, another in our series [music] on spring another in our series [music] on spring another in our series [music] on spring cleaning your well-being, Minute will cleaning your well-being, Minute will cleaning your well-being, Minute will share some of my favorite takeaways from share some of my favorite takeaways from share some of my favorite takeaways from her new book, Body Electric: The Hidden her new book, Body Electric: The Hidden her new book, Body Electric: The Hidden Health Costs of the Digital Age and new Health Costs of the Digital Age and new Health Costs of the Digital Age and new science to reclaim your well-being. I am science to reclaim your well-being. I am science to reclaim your well-being. I am not anti-tech, by the way. I don't know not anti-tech, by the way. I don't know not anti-tech, by the way. I don't know if that's come across. [music] I love if that's come across. [music] I love if that's come across. [music] I love this stuff, but too much of a good this stuff, but too much of a good this stuff, but too much of a good thing, right? Like, that is the problem. thing, right? Like, that is the problem. thing, right? Like, that is the problem. My biology was not built to be doing My biology was not built to be doing My biology was not built to be doing this non-stop as [music] much as the this non-stop as [music] much as the this non-stop as [music] much as the tech is happy to comply. Get ready to tech is happy to comply. Get ready to tech is happy to comply. Get ready to hear more about how you can enjoy your hear more about how you can enjoy your hear more about how you can enjoy your tech without all the crappy side effects tech without all the crappy side effects tech without all the crappy side effects right after these messages from the right after these messages from the right after these messages from the Happiness Lab sponsors. These days, we think a lot about how These days, we think a lot about how screens affect mental health. But screens affect mental health. But screens affect mental health. But podcaster [music] and tech journalist podcaster [music] and tech journalist podcaster [music] and tech journalist Manaroi argues that we may be missing an Manaroi argues that we may be missing an Manaroi argues that we may be missing an even bigger piece of the puzzle. How even bigger piece of the puzzle. How even bigger piece of the puzzle. How screens affect our physical health. screens affect our physical health. screens affect our physical health. It's estimated 500 million people around It's estimated 500 million people around It's estimated 500 million people around the globe are going to have a chronic the globe are going to have a chronic the globe are going to have a chronic illness by the end of this decade. It's illness by the end of this decade. It's illness by the end of this decade. It's going to cost governments 27 billion a going to cost governments 27 billion a going to cost governments 27 billion a year. We know we have higher rates of year. We know we have higher rates of year. We know we have higher rates of obesity. The rates of diabetes in young obesity. The rates of diabetes in young obesity. The rates of diabetes in young people have doubled over the past 20 people have doubled over the past 20 people have doubled over the past 20 years. We hear about colon cancer on the years. We hear about colon cancer on the years. We hear about colon cancer on the rise in young people under 50 as well. rise in young people under 50 as well. rise in young people under 50 as well. We also hear about people just feeling We also hear about people just feeling We also hear about people just feeling like they can't concentrate anymore that like they can't concentrate anymore that like they can't concentrate anymore that they are so tired and in this weird sort they are so tired and in this weird sort they are so tired and in this weird sort of like sure we can call it burnout, but of like sure we can call it burnout, but of like sure we can call it burnout, but I think it's just a sense of um all we I think it's just a sense of um all we I think it's just a sense of um all we want to do is crawl under our desks and want to do is crawl under our desks and want to do is crawl under our desks and go to sleep a lot of the time. And so I go to sleep a lot of the time. And so I go to sleep a lot of the time. And so I wanted [laughter] I wanted to be like wanted [laughter] I wanted to be like wanted [laughter] I wanted to be like why do we feel so crappy? Like what is why do we feel so crappy? Like what is why do we feel so crappy? Like what is going on? And honestly, you know, for going on? And honestly, you know, for going on? And honestly, you know, for many of us like the pandemic that was many of us like the pandemic that was many of us like the pandemic that was the moment for me. And I think it was the moment for me. And I think it was the moment for me. And I think it was because everything went to a screen. It because everything went to a screen. It because everything went to a screen. It wasn't just work on the screen. It wasn't just work on the screen. It wasn't just work on the screen. It wasn't just our social lives. It was wasn't just our social lives. It was wasn't just our social lives. It was just everything. And all I knew was that just everything. And all I knew was that just everything. And all I knew was that I was very lucky. I was in a safe place. I was very lucky. I was in a safe place. I was very lucky. I was in a safe place. I had plenty of food. I was with my I had plenty of food. I was with my I had plenty of food. I was with my family. And yet I felt like total crap family. And yet I felt like total crap family. And yet I felt like total crap at the end of the day. And I just could at the end of the day. And I just could at the end of the day. And I just could not understand what was going on in my not understand what was going on in my not understand what was going on in my body. And then we saw it too. Rising body. And then we saw it too. Rising body. And then we saw it too. Rising rates of anxiety, sleeplessness, you rates of anxiety, sleeplessness, you rates of anxiety, sleeplessness, you know, sure a lot of that had to do with know, sure a lot of that had to do with know, sure a lot of that had to do with the headlines, but a lot of it was the headlines, but a lot of it was the headlines, but a lot of it was people who felt like, how is this people who felt like, how is this people who felt like, how is this possible that I feel so bad when all I'm possible that I feel so bad when all I'm possible that I feel so bad when all I'm doing is sitting in front of a screen. doing is sitting in front of a screen. doing is sitting in front of a screen. And so talk a little bit about why our And so talk a little bit about why our And so talk a little bit about why our bodies are such a bad fit with this bodies are such a bad fit with this bodies are such a bad fit with this environment you've talked about where environment you've talked about where environment you've talked about where we're sitting all day watching screens. we're sitting all day watching screens. we're sitting all day watching screens. like in our office, we come home, we like in our office, we come home, we like in our office, we come home, we plop on the couch. What's so different plop on the couch. What's so different plop on the couch. What's so different about what we were built for? about what we were built for? about what we were built for? >> Well, it was interesting to go back into >> Well, it was interesting to go back into >> Well, it was interesting to go back into like the literature. So, the book is like the literature. So, the book is like the literature. So, the book is named after the Walt Whitman poem Body named after the Walt Whitman poem Body named after the Walt Whitman poem Body Electric, where he speaks of the body Electric, where he speaks of the body Electric, where he speaks of the body electric and this idea that there is electric and this idea that there is electric and this idea that there is this vivaciousness and pleasure in the this vivaciousness and pleasure in the this vivaciousness and pleasure in the human body when it is functioning as it human body when it is functioning as it human body when it is functioning as it should. And then he and lots of other should. And then he and lots of other should. And then he and lots of other writers at the time start to observe the writers at the time start to observe the writers at the time start to observe the clerk, you know, the guy, the scribe clerk, you know, the guy, the scribe clerk, you know, the guy, the scribe sitting at the desk and this idea that sitting at the desk and this idea that sitting at the desk and this idea that he walks home and he is of chalky face he walks home and he is of chalky face he walks home and he is of chalky face and slight stature. And so we saw very and slight stature. And so we saw very and slight stature. And so we saw very early on as labor went from being a very early on as labor went from being a very early on as labor went from being a very physical thing to be more of a mental physical thing to be more of a mental physical thing to be more of a mental thing that it started to affect people's thing that it started to affect people's thing that it started to affect people's vitality, that it started to affect vitality, that it started to affect vitality, that it started to affect their basic physical health. That's what their basic physical health. That's what their basic physical health. That's what I wanted to understand. I was like, I wanted to understand. I was like, I wanted to understand. I was like, first of all, why is sitting so bad? Cuz first of all, why is sitting so bad? Cuz first of all, why is sitting so bad? Cuz I figured like, oh, well, maybe it's cuz I figured like, oh, well, maybe it's cuz I figured like, oh, well, maybe it's cuz you're not burning calories, you know? I you're not burning calories, you know? I you're not burning calories, you know? I wasn't really sure. And what I ended up wasn't really sure. And what I ended up wasn't really sure. And what I ended up learning from a physiologist that I learning from a physiologist that I learning from a physiologist that I reached out to, Keith Diaz, was that reached out to, Keith Diaz, was that reached out to, Keith Diaz, was that when we sit, we actually, this is an when we sit, we actually, this is an when we sit, we actually, this is an image that's going to stay with you, image that's going to stay with you, image that's going to stay with you, Lori. Sorry in advance. When we sit, we Lori. Sorry in advance. When we sit, we Lori. Sorry in advance. When we sit, we basically kink our bodies at our knees basically kink our bodies at our knees basically kink our bodies at our knees and at our waist like a garden hose, and at our waist like a garden hose, and at our waist like a garden hose, right? So, imagine a garden hose. you right? So, imagine a garden hose. you right? So, imagine a garden hose. you know that kink that there is and then know that kink that there is and then know that kink that there is and then things get backed up there. So that's things get backed up there. So that's things get backed up there. So that's what's happening in our bodies. Blood what's happening in our bodies. Blood what's happening in our bodies. Blood and fluid are getting backed up and we and fluid are getting backed up and we and fluid are getting backed up and we need that constant stimulation of our need that constant stimulation of our need that constant stimulation of our leg muscles for numerous reasons. One is leg muscles for numerous reasons. One is leg muscles for numerous reasons. One is that without that we don't flush out the that without that we don't flush out the that without that we don't flush out the fats and sugars that can build up in fats and sugars that can build up in fats and sugars that can build up in those leg muscles. And so that's where those leg muscles. And so that's where those leg muscles. And so that's where you start to see rising rates of you start to see rising rates of you start to see rising rates of diabetes. You start to see higher blood diabetes. You start to see higher blood diabetes. You start to see higher blood pressure. And then I started to find out pressure. And then I started to find out pressure. And then I started to find out about another relatively new topic which about another relatively new topic which about another relatively new topic which is something called introsception. is something called introsception. is something called introsception. This is what one of the neuroscientists This is what one of the neuroscientists This is what one of the neuroscientists I spoke to, he's also a psychiatrist, I spoke to, he's also a psychiatrist, I spoke to, he's also a psychiatrist, Sahib Kalsa, who's now at UCLA, he Sahib Kalsa, who's now at UCLA, he Sahib Kalsa, who's now at UCLA, he described it to me as as like your inner described it to me as as like your inner described it to me as as like your inner selfie essentially. Like your body is selfie essentially. Like your body is selfie essentially. Like your body is sending you signals all day long. Some sending you signals all day long. Some sending you signals all day long. Some of them you don't even recognize, right? of them you don't even recognize, right? of them you don't even recognize, right? like it might tell you to take off your like it might tell you to take off your like it might tell you to take off your jacket because you're sweating or you're jacket because you're sweating or you're jacket because you're sweating or you're hungry, go get a snack. And what happens hungry, go get a snack. And what happens hungry, go get a snack. And what happens when we don't listen to those signals, when we don't listen to those signals, when we don't listen to those signals, right? You get cranky cuz you forgot to right? You get cranky cuz you forgot to right? You get cranky cuz you forgot to eat or all of these things. And so my eat or all of these things. And so my eat or all of these things. And so my theory was being on screens all day, I theory was being on screens all day, I theory was being on screens all day, I would get up and I'd be like, "Oh my would get up and I'd be like, "Oh my would get up and I'd be like, "Oh my god, I haven't gone to the bathroom in 5 god, I haven't gone to the bathroom in 5 god, I haven't gone to the bathroom in 5 hours. What is wrong with me? Why is my hours. What is wrong with me? Why is my hours. What is wrong with me? Why is my foot asleep?" And I didn't even notice foot asleep?" And I didn't even notice foot asleep?" And I didn't even notice the sense of being almost disconnected the sense of being almost disconnected the sense of being almost disconnected from our physical selves because there's from our physical selves because there's from our physical selves because there's so much going on on our screens. Like my so much going on on our screens. Like my so much going on on our screens. Like my senses are completely overwhelmed and senses are completely overwhelmed and senses are completely overwhelmed and taken by everything that's coming in off taken by everything that's coming in off taken by everything that's coming in off the screen. No wonder I can't pay the screen. No wonder I can't pay the screen. No wonder I can't pay attention to the fact that like oh my attention to the fact that like oh my attention to the fact that like oh my god my back is killing me or my arm god my back is killing me or my arm god my back is killing me or my arm should not be in that position for that should not be in that position for that should not be in that position for that long. So this sort of disconnect between long. So this sort of disconnect between long. So this sort of disconnect between what our bodies need in order to what our bodies need in order to what our bodies need in order to function is completely mismatched with function is completely mismatched with function is completely mismatched with technology which it can go all day long. technology which it can go all day long. technology which it can go all day long. Plug it back in, upgrade the operating Plug it back in, upgrade the operating Plug it back in, upgrade the operating system, it's ready to go. And as much as system, it's ready to go. And as much as system, it's ready to go. And as much as I wish [laughter] I wish [laughter] I wish [laughter] sometimes that I was as efficient as my sometimes that I was as efficient as my sometimes that I was as efficient as my technology, I'm not. I'm just a human technology, I'm not. I'm just a human technology, I'm not. I'm just a human and I need breaks. And breaks need to be and I need breaks. And breaks need to be and I need breaks. And breaks need to be part of the strategy, not a reward. And part of the strategy, not a reward. And part of the strategy, not a reward. And so this problem that you've talked about so this problem that you've talked about so this problem that you've talked about with interception makes it hard for us with interception makes it hard for us with interception makes it hard for us to realize what we need to do when we to realize what we need to do when we to realize what we need to do when we need this moment of rest. What's the need this moment of rest. What's the need this moment of rest. What's the kind of fatigue we're experiencing now? kind of fatigue we're experiencing now? kind of fatigue we're experiencing now? And how do we get it wrong when we try And how do we get it wrong when we try And how do we get it wrong when we try to solve for it? So I don't know about to solve for it? So I don't know about to solve for it? So I don't know about you, but for a long time I just thought, you, but for a long time I just thought, you, but for a long time I just thought, well, I just got to get it done. Like I well, I just got to get it done. Like I well, I just got to get it done. Like I just I mean I'll just keep working and just I mean I'll just keep working and just I mean I'll just keep working and you know I'll put in four hours and get you know I'll put in four hours and get you know I'll put in four hours and get that report finished. And that I think that report finished. And that I think that report finished. And that I think leads us to that sense of like I'm leads us to that sense of like I'm leads us to that sense of like I'm working really hard but why do I feel working really hard but why do I feel working really hard but why do I feel like I'm actually not getting anything like I'm actually not getting anything like I'm actually not getting anything done or that sense like I nailed it done or that sense like I nailed it done or that sense like I nailed it yesterday and then you come back and you yesterday and then you come back and you yesterday and then you come back and you read something that you did and you're read something that you did and you're read something that you did and you're like this is a piece of crap actually like this is a piece of crap actually like this is a piece of crap actually this is really bad. So this idea that this is really bad. So this idea that this is really bad. So this idea that productivity comes with grinding through productivity comes with grinding through productivity comes with grinding through and just keeping at it and working hard and just keeping at it and working hard and just keeping at it and working hard really speaks to me personally as a really speaks to me personally as a really speaks to me personally as a typea good girl who wants to get the job typea good girl who wants to get the job typea good girl who wants to get the job done so she can move on to the next done so she can move on to the next done so she can move on to the next thing on the list. It was a really thing on the list. It was a really thing on the list. It was a really [laughter] hard personal I'm still [laughter] hard personal I'm still [laughter] hard personal I'm still learning this lesson Lori that actually learning this lesson Lori that actually learning this lesson Lori that actually my best work and my happiness to be my best work and my happiness to be my best work and my happiness to be honest and my sense of enjoying life on honest and my sense of enjoying life on honest and my sense of enjoying life on a daily basis means that I need to build a daily basis means that I need to build a daily basis means that I need to build in breaks and this idea of really in breaks and this idea of really in breaks and this idea of really sensory resets. And I've just, you know, sensory resets. And I've just, you know, sensory resets. And I've just, you know, had to learn the hard way that often had to learn the hard way that often had to learn the hard way that often what I need is a boring walk. It's just what I need is a boring walk. It's just what I need is a boring walk. It's just that simple. And I always feel better that simple. And I always feel better that simple. And I always feel better and I always come up with my best ideas and I always come up with my best ideas and I always come up with my best ideas and my back stops hurting and I do my and my back stops hurting and I do my and my back stops hurting and I do my best work until the next time that it's best work until the next time that it's best work until the next time that it's time to take a break. And that is time to take a break. And that is time to take a break. And that is painful for me and it's a lesson I teach painful for me and it's a lesson I teach painful for me and it's a lesson I teach myself every single day. I just have to myself every single day. I just have to myself every single day. I just have to trust the process. I know this works. I trust the process. I know this works. I trust the process. I know this works. I know from a scientific perspective it know from a scientific perspective it know from a scientific perspective it works. I know from a personal works. I know from a personal works. I know from a personal perspective it works. It seems silly perspective it works. It seems silly perspective it works. It seems silly when you say it out loud. you know, you when you say it out loud. you know, you when you say it out loud. you know, you got to take breaks. Like, well, yeah, got to take breaks. Like, well, yeah, got to take breaks. Like, well, yeah, duh. But that's not the world we've duh. But that's not the world we've duh. But that's not the world we've built around us. And so, I think of it built around us. And so, I think of it built around us. And so, I think of it as almost having to make sure we get as almost having to make sure we get as almost having to make sure we get into that negative space that we have into that negative space that we have into that negative space that we have crowded out. crowded out. crowded out. The screens around us are obviously not The screens around us are obviously not The screens around us are obviously not going anywhere anytime soon, which is going anywhere anytime soon, which is going anywhere anytime soon, which is why minutely why minutely why minutely [music] terrible. Of course, sensory [music] terrible. Of course, sensory [music] resets can help, but in a culture that resets can help, but in a culture that resets can help, but in a culture that rewards constant productivity, taking rewards constant productivity, taking rewards constant productivity, taking breaks can seem counterintuitive. breaks can seem counterintuitive. breaks can seem counterintuitive. [music] [music] [music] So, how do we actually build in movement So, how do we actually build in movement So, how do we actually build in movement when we're expected to sit in front of a when we're expected to sit in front of a when we're expected to sit in front of a laptop all day? This was the question laptop all day? This was the question laptop all day? This was the question Minute was wrestling with when she came Minute was wrestling with when she came Minute was wrestling with when she came across the research of Dr. Keith Diaz, a across the research of Dr. Keith Diaz, a across the research of Dr. Keith Diaz, a physiologist at Columbia University physiologist at Columbia University physiologist at Columbia University Medical Center. Keith is obsessed with Medical Center. Keith is obsessed with Medical Center. Keith is obsessed with trying to understand what is the least trying to understand what is the least trying to understand what is the least amount of movement that the body needs amount of movement that the body needs amount of movement that the body needs in order to function well in order to in order to function well in order to in order to function well in order to clear out the glucose and the fats and clear out the glucose and the fats and clear out the glucose and the fats and keep your body and your mind sort of keep your body and your mind sort of keep your body and your mind sort of functioning properly. But he's also like functioning properly. But he's also like functioning properly. But he's also like a realist. He knows that a lot of us for a realist. He knows that a lot of us for a realist. He knows that a lot of us for our jobs, we have to spend a lot of time our jobs, we have to spend a lot of time our jobs, we have to spend a lot of time seated and looking at a screen. So he seated and looking at a screen. So he seated and looking at a screen. So he made it his mission to try and figure made it his mission to try and figure made it his mission to try and figure out what was the minimum amount of out what was the minimum amount of out what was the minimum amount of movement we could do that our lives movement we could do that our lives movement we could do that our lives wouldn't kill us at the end of the day, wouldn't kill us at the end of the day, wouldn't kill us at the end of the day, wouldn't lead to diabetes and blood wouldn't lead to diabetes and blood wouldn't lead to diabetes and blood pressure and cardiovascular issues, all pressure and cardiovascular issues, all pressure and cardiovascular issues, all those things. And what he found in his those things. And what he found in his those things. And what he found in his lab was really interesting. It was 5 lab was really interesting. It was 5 lab was really interesting. It was 5 minutes of very gentle movement every minutes of very gentle movement every minutes of very gentle movement every half hour of sitting largely offset the half hour of sitting largely offset the half hour of sitting largely offset the harms of those long stretches of harms of those long stretches of harms of those long stretches of sedentary time. That's kind of a sedentary time. That's kind of a sedentary time. That's kind of a surprising result because it's actually surprising result because it's actually surprising result because it's actually not that much time, but it's also not that much time, but it's also not that much time, but it's also surprising in a different way, which is surprising in a different way, which is surprising in a different way, which is it's probably more frequent than I think it's probably more frequent than I think it's probably more frequent than I think a lot of us think. I always had the a lot of us think. I always had the a lot of us think. I always had the sense of like, oh, I need to take the sense of like, oh, I need to take the sense of like, oh, I need to take the super long walk one time in the day and super long walk one time in the day and super long walk one time in the day and then I'll spend 10 hours doing then I'll spend 10 hours doing then I'll spend 10 hours doing podcasting on my chair and that will be podcasting on my chair and that will be podcasting on my chair and that will be okay. Well, let's talk about that. So, okay. Well, let's talk about that. So, okay. Well, let's talk about that. So, essentially what he said is if you work essentially what he said is if you work essentially what he said is if you work out or you take that one long walk, out or you take that one long walk, out or you take that one long walk, that's basically like 4% of your day. that's basically like 4% of your day. that's basically like 4% of your day. And that means that there are still very And that means that there are still very And that means that there are still very long periods where you are not moving. long periods where you are not moving. long periods where you are not moving. You are sedentary. You are looking at a You are sedentary. You are looking at a You are sedentary. You are looking at a screen. If you then go on to sit for the screen. If you then go on to sit for the screen. If you then go on to sit for the rest of the day, it doesn't matter. They rest of the day, it doesn't matter. They rest of the day, it doesn't matter. They have found in study after study after have found in study after study after have found in study after study after study that even if you work out in the study that even if you work out in the study that even if you work out in the morning or you do a workout late at morning or you do a workout late at morning or you do a workout late at night, if you don't break up those long night, if you don't break up those long night, if you don't break up those long periods of sedentary screen time, then periods of sedentary screen time, then periods of sedentary screen time, then you are putting yourself at risk for you are putting yourself at risk for you are putting yourself at risk for serious health harms. And then I was serious health harms. And then I was serious health harms. And then I was like, "Oh, but what about standing like, "Oh, but what about standing like, "Oh, but what about standing desks, Keith?" And he's like, "Yeah, desks, Keith?" And he's like, "Yeah, desks, Keith?" And he's like, "Yeah, sorry. Actually, studies are now showing sorry. Actually, studies are now showing sorry. Actually, studies are now showing that like if you stand for 2 hours a that like if you stand for 2 hours a that like if you stand for 2 hours a day, if that's a way to get yourself day, if that's a way to get yourself day, if that's a way to get yourself moving, great. But standing alone can moving, great. But standing alone can moving, great. But standing alone can actually be shown to have problems in actually be shown to have problems in actually be shown to have problems in terms of cardiovascular health and terms of cardiovascular health and terms of cardiovascular health and varicose veins. So, it's actually might varicose veins. So, it's actually might varicose veins. So, it's actually might be worse." I was like, "Oh, great. I be worse." I was like, "Oh, great. I be worse." I was like, "Oh, great. I know it's so annoying." Okay, but here's know it's so annoying." Okay, but here's know it's so annoying." Okay, but here's the good news. when he was talking about the good news. when he was talking about the good news. when he was talking about gentle movement, I am talking gentle gentle movement, I am talking gentle gentle movement, I am talking gentle movement. So, I went to his lab and movement. So, I went to his lab and movement. So, I went to his lab and joined the study just to see like what joined the study just to see like what joined the study just to see like what it was like. So, I had one day where it it was like. So, I had one day where it it was like. So, I had one day where it was like kind of a typical day where I was like kind of a typical day where I was like kind of a typical day where I sat at my laptop and I worked for eight sat at my laptop and I worked for eight sat at my laptop and I worked for eight hours straight and I had a lunch break hours straight and I had a lunch break hours straight and I had a lunch break at my desk, which sadly used to be true. at my desk, which sadly used to be true. at my desk, which sadly used to be true. And I had some bathroom breaks and that And I had some bathroom breaks and that And I had some bathroom breaks and that was pretty much the end of it. And I I was pretty much the end of it. And I I was pretty much the end of it. And I I literally fell asleep twice during the literally fell asleep twice during the literally fell asleep twice during the day and crawled onto the subway and went day and crawled onto the subway and went day and crawled onto the subway and went home and went to bed early. And I was home and went to bed early. And I was home and went to bed early. And I was hooked up to like glucose monitors and hooked up to like glucose monitors and hooked up to like glucose monitors and oxygenation monitors and all of these oxygenation monitors and all of these oxygenation monitors and all of these things. And then another day someone things. And then another day someone things. And then another day someone would tap me on the shoulder every half would tap me on the shoulder every half would tap me on the shoulder every half hour and I would go and walk on the hour and I would go and walk on the hour and I would go and walk on the treadmill 2 miles per hour, Lori. So treadmill 2 miles per hour, Lori. So treadmill 2 miles per hour, Lori. So like a stroll like not I'm not talking like a stroll like not I'm not talking like a stroll like not I'm not talking about breathless here. I'm talking about about breathless here. I'm talking about about breathless here. I'm talking about like like like >> walking. Walking. Yes. Yeah. >> walking. Walking. Yes. Yeah. >> walking. Walking. Yes. Yeah. >> Yeah. I could have just marched in >> Yeah. I could have just marched in >> Yeah. I could have just marched in place. And at first I was annoyed. I was place. And at first I was annoyed. I was place. And at first I was annoyed. I was like, "Well, this is very disruptive." like, "Well, this is very disruptive." like, "Well, this is very disruptive." But I did feel better. I stayed awake But I did feel better. I stayed awake But I did feel better. I stayed awake all day. I didn't need the sweater that all day. I didn't need the sweater that all day. I didn't need the sweater that I had packed to deal with the AC that I had packed to deal with the AC that I had packed to deal with the AC that was blasting. And actually, I didn't get was blasting. And actually, I didn't get was blasting. And actually, I didn't get as much work done, but the work I did, as much work done, but the work I did, as much work done, but the work I did, the quality was so much better. I didn't the quality was so much better. I didn't the quality was so much better. I didn't need to go back the next day and revise need to go back the next day and revise need to go back the next day and revise it. I didn't need to remind myself what it. I didn't need to remind myself what it. I didn't need to remind myself what I had achieved. It was just like on I had achieved. It was just like on I had achieved. It was just like on point. You know what I'm saying? Oh, and point. You know what I'm saying? Oh, and point. You know what I'm saying? Oh, and I should mention my blood sugar dropped I should mention my blood sugar dropped I should mention my blood sugar dropped by 40% compared to the other day. My by 40% compared to the other day. My by 40% compared to the other day. My blood pressure was down 5%. blood pressure was down 5%. blood pressure was down 5%. >> My fatigue levels and my mood levels and >> My fatigue levels and my mood levels and >> My fatigue levels and my mood levels and concentration levels, they fell off the concentration levels, they fell off the concentration levels, they fell off the charts on the day I sat all day. They charts on the day I sat all day. They charts on the day I sat all day. They stayed incredibly level throughout the stayed incredibly level throughout the stayed incredibly level throughout the day on the day that I took the breaks. day on the day that I took the breaks. day on the day that I took the breaks. So, I had the data. I saw it and I felt So, I had the data. I saw it and I felt So, I had the data. I saw it and I felt it. So, when that happened, I was like, it. So, when that happened, I was like, it. So, when that happened, I was like, "Dude, I am bought in. This clearly "Dude, I am bought in. This clearly "Dude, I am bought in. This clearly works." but are people actually going to works." but are people actually going to works." but are people actually going to do it? And Keith was like, "Yeah, I do it? And Keith was like, "Yeah, I do it? And Keith was like, "Yeah, I know. That's the problem with these lab know. That's the problem with these lab know. That's the problem with these lab studies is like we can figure out the studies is like we can figure out the studies is like we can figure out the best, but if no one can do it, then like best, but if no one can do it, then like best, but if no one can do it, then like what does it even matter, right?" So I what does it even matter, right?" So I what does it even matter, right?" So I was like, "Well, let's find out. Maybe was like, "Well, let's find out. Maybe was like, "Well, let's find out. Maybe people can do this." people can do this." people can do this." But what [music] happens when you try to But what [music] happens when you try to But what [music] happens when you try to take a break every 30 minutes in the take a break every 30 minutes in the take a break every 30 minutes in the real world filled with real bosses and real world filled with real bosses and real world filled with real bosses and offices and deadlines? Is the kind of offices and deadlines? Is the kind of offices and deadlines? Is the kind of routine Minute is describing actually routine Minute is describing actually routine Minute is describing actually sustainable in real life? sustainable in real life? sustainable in real life? We'll tackle that question when the We'll tackle that question when the We'll tackle that question when the happiness lab returns from this [music] happiness lab returns from this [music] happiness lab returns from this [music] quick break. and journalist Manush Samarodi argues and journalist Manush Samarodi argues that [music] we need to spring clean our that [music] we need to spring clean our that [music] we need to spring clean our body's relationship with technology. body's relationship with technology. body's relationship with technology. Before the break, [music] we were Before the break, [music] we were Before the break, [music] we were talking about Minute's lab-based work talking about Minute's lab-based work talking about Minute's lab-based work with physiologist Keith Diaz, which with physiologist Keith Diaz, which with physiologist Keith Diaz, which found that we can counteract the found that we can counteract the found that we can counteract the physical [music] effects of sitting in physical [music] effects of sitting in physical [music] effects of sitting in front of screens by taking a 5-minute front of screens by taking a 5-minute front of screens by taking a 5-minute movement break every half hour. But does movement break every half hour. But does movement break every half hour. But does that intervention work for real people that intervention work for real people that intervention work for real people [music] working real jobs in the real [music] working real jobs in the real [music] working real jobs in the real world? Fortunately, Minutiae's role as a world? Fortunately, Minutiae's role as a world? Fortunately, Minutiae's role as a radio host gave her access [music] to a radio host gave her access [music] to a radio host gave her access [music] to a huge group of willing participants. So, huge group of willing participants. So, huge group of willing participants. So, we put out the call to public radio we put out the call to public radio we put out the call to public radio listeners and he did it properly this listeners and he did it properly this listeners and he did it properly this time, a proper clinical trial with time, a proper clinical trial with time, a proper clinical trial with 23,000 people enrolled. They had to shut 23,000 people enrolled. They had to shut 23,000 people enrolled. They had to shut it off after that. It was too many it off after that. It was too many it off after that. It was too many people. People were like, "Please help people. People were like, "Please help people. People were like, "Please help me. I need to feel better." We had three me. I need to feel better." We had three me. I need to feel better." We had three cohorts. So you could try to go for the cohorts. So you could try to go for the cohorts. So you could try to go for the gold standard which was 5 minutes every gold standard which was 5 minutes every gold standard which was 5 minutes every half hour. You could go for 5 minutes half hour. You could go for 5 minutes half hour. You could go for 5 minutes every hour or you could even do 5 every hour or you could even do 5 every hour or you could even do 5 minutes every 2 hours. And we weren't minutes every 2 hours. And we weren't minutes every 2 hours. And we weren't able to obviously monitor everybody's able to obviously monitor everybody's able to obviously monitor everybody's glucose levels or their blood pressure glucose levels or their blood pressure glucose levels or their blood pressure etc. And although we couldn't mimic the etc. And although we couldn't mimic the etc. And although we couldn't mimic the exact, you know, conditions as in the exact, you know, conditions as in the exact, you know, conditions as in the lab, we had surveys that went out lab, we had surveys that went out lab, we had surveys that went out constantly all through the day. But it constantly all through the day. But it constantly all through the day. But it was amazing. We had Uber drivers signed was amazing. We had Uber drivers signed was amazing. We had Uber drivers signed up, teachers, we had nurses, lawyers, up, teachers, we had nurses, lawyers, up, teachers, we had nurses, lawyers, you name it, across the board, you know, you name it, across the board, you know, you name it, across the board, you know, because screens don't discriminate. So, because screens don't discriminate. So, because screens don't discriminate. So, physically moving throughout the day physically moving throughout the day physically moving throughout the day made people on average between 21 to 28% made people on average between 21 to 28% made people on average between 21 to 28% less tired. Fatigue levels dropped. In less tired. Fatigue levels dropped. In less tired. Fatigue levels dropped. In terms of mood and happiness, again, that terms of mood and happiness, again, that terms of mood and happiness, again, that stability in terms of productivity, it stability in terms of productivity, it stability in terms of productivity, it actually didn't get worse. It even went actually didn't get worse. It even went actually didn't get worse. It even went up a little bit. 4% on average went up. up a little bit. 4% on average went up. up a little bit. 4% on average went up. So, you know, maybe not huge, but this So, you know, maybe not huge, but this So, you know, maybe not huge, but this sense of all those interruptions all sense of all those interruptions all sense of all those interruptions all >> it didn't tank. I think that's what >> it didn't tank. I think that's what >> it didn't tank. I think that's what we're all worried about. We think like, we're all worried about. We think like, we're all worried about. We think like, oh my gosh, I'm going to have like a oh my gosh, I'm going to have like a oh my gosh, I'm going to have like a whole less episode done at the end of whole less episode done at the end of whole less episode done at the end of the week cuz I'm taking these breaks. the week cuz I'm taking these breaks. the week cuz I'm taking these breaks. But that's not what you were seeing. But that's not what you were seeing. But that's not what you were seeing. >> No, exactly. The fear you're like, well, >> No, exactly. The fear you're like, well, >> No, exactly. The fear you're like, well, if I'm interrupted all the time, how am if I'm interrupted all the time, how am if I'm interrupted all the time, how am I going to get any work done? And I going to get any work done? And I going to get any work done? And actually, that wasn't the case. People actually, that wasn't the case. People actually, that wasn't the case. People would say they'd come back from one of would say they'd come back from one of would say they'd come back from one of these breaks and they knew exactly what these breaks and they knew exactly what these breaks and they knew exactly what they needed to get done. They were they needed to get done. They were they needed to get done. They were focused. They were more efficient. And I focused. They were more efficient. And I focused. They were more efficient. And I think that's really interesting to me think that's really interesting to me think that's really interesting to me that you can spend less time on your that you can spend less time on your that you can spend less time on your screen and simply be more efficient. And screen and simply be more efficient. And screen and simply be more efficient. And they said things like just lifting my they said things like just lifting my they said things like just lifting my legs, I would start to feel my mood legs, I would start to feel my mood legs, I would start to feel my mood improve. They would say things like, you improve. They would say things like, you improve. They would say things like, you know, how did they get people to do it know, how did they get people to do it know, how did they get people to do it in their office? They'd be like, I'm in in their office? They'd be like, I'm in in their office? They'd be like, I'm in this weird clinical trial. You want to this weird clinical trial. You want to this weird clinical trial. You want to try it with me? And that sort of gave try it with me? And that sort of gave try it with me? And that sort of gave people permission to have a walking people permission to have a walking people permission to have a walking meeting or be standing on a Zoom call meeting or be standing on a Zoom call meeting or be standing on a Zoom call and shuffling side to side while they and shuffling side to side while they and shuffling side to side while they talk to each other. You know, it's for talk to each other. You know, it's for talk to each other. You know, it's for science, Lori. Right. Or like one woman science, Lori. Right. Or like one woman science, Lori. Right. Or like one woman was like, "It was our busiest time of was like, "It was our busiest time of was like, "It was our busiest time of the year and I was pulling like 15hour the year and I was pulling like 15hour the year and I was pulling like 15hour days was like the final sales push. She days was like the final sales push. She days was like the final sales push. She had her best sales quarter ever." Like had her best sales quarter ever." Like had her best sales quarter ever." Like the proof was in the pudding. And then the proof was in the pudding. And then the proof was in the pudding. And then of course a lot of young people who of course a lot of young people who of course a lot of young people who said, "I don't have a choice." Like said, "I don't have a choice." Like said, "I don't have a choice." Like there are some professors at college who there are some professors at college who there are some professors at college who make sure we get breaks during our make sure we get breaks during our make sure we get breaks during our 3-hour lectures but there are others who 3-hour lectures but there are others who 3-hour lectures but there are others who don't and they said I see the difference don't and they said I see the difference don't and they said I see the difference in how I learn during the ones where I in how I learn during the ones where I in how I learn during the ones where I get to take breaks codify the knowledge get to take breaks codify the knowledge get to take breaks codify the knowledge that I have taken in and actually you that I have taken in and actually you that I have taken in and actually you know we stuff our brains full of know we stuff our brains full of know we stuff our brains full of information but these breaks also help information but these breaks also help information but these breaks also help people think like what did we talk about people think like what did we talk about people think like what did we talk about in that meeting? What are the next steps in that meeting? What are the next steps in that meeting? What are the next steps I want to take? How do I make the most I want to take? How do I make the most I want to take? How do I make the most of the information that I took in? And of the information that I took in? And of the information that I took in? And that is is a full body experience, that is is a full body experience, that is is a full body experience, right? I think this is so critical right? I think this is so critical right? I think this is so critical because I think this is just another because I think this is just another because I think this is just another domain where our minds lie to us. I'm domain where our minds lie to us. I'm domain where our minds lie to us. I'm picturing myself trying to do the picturing myself trying to do the picturing myself trying to do the experiment that you were talking about experiment that you were talking about experiment that you were talking about and having a person come tap you on your and having a person come tap you on your and having a person come tap you on your shoulder and be like, "All right, it's shoulder and be like, "All right, it's shoulder and be like, "All right, it's time to go now." Or if I set a little time to go now." Or if I set a little time to go now." Or if I set a little alarm on my phone of like, "Five alarm on my phone of like, "Five alarm on my phone of like, "Five minutes, take a break." My sense is like minutes, take a break." My sense is like minutes, take a break." My sense is like I'll be in flow doing some work for I'll be in flow doing some work for I'll be in flow doing some work for something and I'll be annoyed. I'll be something and I'll be annoyed. I'll be something and I'll be annoyed. I'll be like, "No, I want to keep working." And like, "No, I want to keep working." And like, "No, I want to keep working." And my brain just cannot compute that like my brain just cannot compute that like my brain just cannot compute that like no no take a break walk around you'll no no take a break walk around you'll no no take a break walk around you'll get back to it faster and do it better get back to it faster and do it better get back to it faster and do it better than if you didn't take the break. And than if you didn't take the break. And than if you didn't take the break. And so how do we convince ourselves like our so how do we convince ourselves like our so how do we convince ourselves like our slave driving minds that we need these slave driving minds that we need these slave driving minds that we need these little breaks? Yeah. So that was really little breaks? Yeah. So that was really little breaks? Yeah. So that was really interesting. What people found was they interesting. What people found was they interesting. What people found was they started the number one way they started started the number one way they started started the number one way they started was using a timer, right? To remind was using a timer, right? To remind was using a timer, right? To remind themselves because they wouldn't themselves because they wouldn't themselves because they wouldn't remember to take the break. remember to take the break. remember to take the break. >> You'd forget. You'd just forget. >> You'd forget. You'd just forget. >> You'd forget. You'd just forget. >> Exactly. But what ended up happening is >> Exactly. But what ended up happening is >> Exactly. But what ended up happening is their bodies started reminding them their bodies started reminding them their bodies started reminding them after a certain amount of time. They after a certain amount of time. They after a certain amount of time. They started to build that sense of started to build that sense of started to build that sense of introsception. I just was talking to introsception. I just was talking to introsception. I just was talking to some researchers who are studying how some researchers who are studying how some researchers who are studying how circadian rhythms can affect motivation. circadian rhythms can affect motivation. circadian rhythms can affect motivation. So your body literally will create a So your body literally will create a So your body literally will create a clock in you to be like, "Yoohoo! Time clock in you to be like, "Yoohoo! Time clock in you to be like, "Yoohoo! Time to get up and move. You can't to get up and move. You can't to get up and move. You can't concentrate anymore." I love that. that concentrate anymore." I love that. that concentrate anymore." I love that. that like even if our monkey brain is like I like even if our monkey brain is like I like even if our monkey brain is like I don't want to get up and move your body don't want to get up and move your body don't want to get up and move your body will be like I'm compelling you right will be like I'm compelling you right will be like I'm compelling you right now because I need this and we can start now because I need this and we can start now because I need this and we can start to hear it but also I think there's to hear it but also I think there's to hear it but also I think there's something to be said like if you're in something to be said like if you're in something to be said like if you're in flow fine so skip a break this is like flow fine so skip a break this is like flow fine so skip a break this is like skipping one break is not going to make skipping one break is not going to make skipping one break is not going to make that big a difference and the people who that big a difference and the people who that big a difference and the people who actually succeeded and saw benefits did actually succeeded and saw benefits did actually succeeded and saw benefits did four breaks a day five breaks a day it four breaks a day five breaks a day it four breaks a day five breaks a day it wasn't like 16 breaks a day and I think wasn't like 16 breaks a day and I think wasn't like 16 breaks a day and I think to me like we can look clinical data. We to me like we can look clinical data. We to me like we can look clinical data. We can talk about gold standards and can talk about gold standards and can talk about gold standards and science, but honestly the best movement science, but honestly the best movement science, but honestly the best movement is the one you take, right? So like if is the one you take, right? So like if is the one you take, right? So like if you take one break in the middle of the you take one break in the middle of the you take one break in the middle of the day, amazing. Start there. If you take day, amazing. Start there. If you take day, amazing. Start there. If you take eight and that works for you, awesome. eight and that works for you, awesome. eight and that works for you, awesome. We are setting the bar pretty low here. We are setting the bar pretty low here. We are setting the bar pretty low here. And it has outsiz effects. That's what And it has outsiz effects. That's what And it has outsiz effects. That's what for one, something that is free, that's for one, something that is free, that's for one, something that is free, that's easy to do, that doesn't take that long, easy to do, that doesn't take that long, easy to do, that doesn't take that long, actually has a huge impact and is good actually has a huge impact and is good actually has a huge impact and is good for you and makes you feel good. That for you and makes you feel good. That for you and makes you feel good. That seems unbelievably surprising to me and seems unbelievably surprising to me and seems unbelievably surprising to me and exciting. And so, as we take this exciting. And so, as we take this exciting. And so, as we take this exciting news and engineer more movement exciting news and engineer more movement exciting news and engineer more movement back into our days, we also have to back into our days, we also have to back into our days, we also have to address the specific sensory organs and address the specific sensory organs and address the specific sensory organs and the parts of our bodies that are under the parts of our bodies that are under the parts of our bodies that are under digital assault. Were you kind of digital assault. Were you kind of digital assault. Were you kind of surprised when you started to learn the surprised when you started to learn the surprised when you started to learn the work about how much digital life is work about how much digital life is work about how much digital life is reshaping all our sensory organs? reshaping all our sensory organs? reshaping all our sensory organs? >> Yes. I think I subconsciously and many >> Yes. I think I subconsciously and many >> Yes. I think I subconsciously and many of us subconsciously knew that something of us subconsciously knew that something of us subconsciously knew that something was happening, but you we always think was happening, but you we always think was happening, but you we always think like, oh well, it's just me. I'm the like, oh well, it's just me. I'm the like, oh well, it's just me. I'm the weirdo. And it's not. I mean, we now weirdo. And it's not. I mean, we now weirdo. And it's not. I mean, we now know that, for example, one out of three know that, for example, one out of three know that, for example, one out of three children are nearsighted, meaning they children are nearsighted, meaning they children are nearsighted, meaning they can see close but can't see far. And you can see close but can't see far. And you can see close but can't see far. And you think like, huh, we must be genetically think like, huh, we must be genetically think like, huh, we must be genetically passing that on to our kids. No, that's passing that on to our kids. No, that's passing that on to our kids. No, that's not why. It's because of our not why. It's because of our not why. It's because of our technological habits. So, I reached out technological habits. So, I reached out technological habits. So, I reached out to people who are studying things like to people who are studying things like to people who are studying things like this, like Dr. Maria Lou at Berkeley who this, like Dr. Maria Lou at Berkeley who this, like Dr. Maria Lou at Berkeley who literally has been studying what happens literally has been studying what happens literally has been studying what happens to the shape of our eyeball when we to the shape of our eyeball when we to the shape of our eyeball when we spend lots of time looking at a screen spend lots of time looking at a screen spend lots of time looking at a screen doing near work and the eyeball your doing near work and the eyeball your doing near work and the eyeball your body wants to help you. That's what I body wants to help you. That's what I body wants to help you. That's what I have learned as we go along. If you're have learned as we go along. If you're have learned as we go along. If you're like I need to look at things that are like I need to look at things that are like I need to look at things that are really close to me all day, your really close to me all day, your really close to me all day, your eyeballs will be like I got you. And eyeballs will be like I got you. And eyeballs will be like I got you. And they'll form a shape that helps you do they'll form a shape that helps you do they'll form a shape that helps you do that all day long. Trouble is when that all day long. Trouble is when that all day long. Trouble is when you're back in class or you go to drive you're back in class or you go to drive you're back in class or you go to drive a car or you go to the movie theater, a car or you go to the movie theater, a car or you go to the movie theater, you will not be able to see very far you will not be able to see very far you will not be able to see very far because your eyes are like, well, we because your eyes are like, well, we because your eyes are like, well, we don't do that anymore. So, that is don't do that anymore. So, that is don't do that anymore. So, that is fascinating to me. And you hear like the fascinating to me. And you hear like the fascinating to me. And you hear like the 20 2020 rule, like for every 20 minutes 20 2020 rule, like for every 20 minutes 20 2020 rule, like for every 20 minutes of sitting, look 20 ft into the distance of sitting, look 20 ft into the distance of sitting, look 20 ft into the distance for 20 seconds. She's like, I'm so sorry for 20 seconds. She's like, I'm so sorry for 20 seconds. She's like, I'm so sorry to tell you this, but that is simply not to tell you this, but that is simply not to tell you this, but that is simply not enough. So, she says, "What you really enough. So, she says, "What you really enough. So, she says, "What you really need to do is get, if you can, it all need to do is get, if you can, it all need to do is get, if you can, it all comes back to every half hour, Lori. comes back to every half hour, Lori. comes back to every half hour, Lori. Honestly, every single person I talk to Honestly, every single person I talk to Honestly, every single person I talk to about every part of the body, it's every about every part of the body, it's every about every part of the body, it's every half hour." She ideally would like you half hour." She ideally would like you half hour." She ideally would like you to go outside every half hour and look to go outside every half hour and look to go outside every half hour and look in the distance at a horizon. I was in the distance at a horizon. I was in the distance at a horizon. I was like, "Can I look out the window?" She like, "Can I look out the window?" She like, "Can I look out the window?" She said, "No, because your peripheral said, "No, because your peripheral said, "No, because your peripheral vision will know that there are walls." vision will know that there are walls." vision will know that there are walls." >> Like, you need to get the full H. Yes. >> Like, you need to get the full H. Yes. >> Like, you need to get the full H. Yes. You need the full distance. Also, when You need the full distance. Also, when You need the full distance. Also, when you go outside, even on a cloudy day, you go outside, even on a cloudy day, you go outside, even on a cloudy day, you get sunlight, right? They don't you get sunlight, right? They don't you get sunlight, right? They don't quite know exactly what it is about quite know exactly what it is about quite know exactly what it is about sunlight, whether it's the vitamin D, sunlight, whether it's the vitamin D, sunlight, whether it's the vitamin D, whether it activates serotonin, the whether it activates serotonin, the whether it activates serotonin, the happiness hormone. In animals, they have happiness hormone. In animals, they have happiness hormone. In animals, they have seen different kinds of retinal cells seen different kinds of retinal cells seen different kinds of retinal cells that actually produce serotonin when that actually produce serotonin when that actually produce serotonin when they're exposed to sunlight. So, the bad they're exposed to sunlight. So, the bad they're exposed to sunlight. So, the bad news is if you're an adult and you're news is if you're an adult and you're news is if you're an adult and you're already nearsighted, hello, that's me. already nearsighted, hello, that's me. already nearsighted, hello, that's me. Uh, sorry, too bad. But the good news is Uh, sorry, too bad. But the good news is Uh, sorry, too bad. But the good news is your eyeballs are still growing and your eyeballs are still growing and your eyeballs are still growing and forming even into your 30s. So if you forming even into your 30s. So if you forming even into your 30s. So if you are a young person, you can still take are a young person, you can still take are a young person, you can still take breaks. You can still stop the myopia breaks. You can still stop the myopia breaks. You can still stop the myopia from happening to you. They did a a from happening to you. They did a a from happening to you. They did a a study in China where they made kids go study in China where they made kids go study in China where they made kids go outside for 2 hours a day instead of the outside for 2 hours a day instead of the outside for 2 hours a day instead of the usual half hour for their recess. And usual half hour for their recess. And usual half hour for their recess. And they saw a drop in nearsightedness in they saw a drop in nearsightedness in they saw a drop in nearsightedness in kids. So going outside and playing isn't kids. So going outside and playing isn't kids. So going outside and playing isn't just to get your yaya out. This is so just to get your yaya out. This is so just to get your yaya out. This is so you can see because higher rates of you can see because higher rates of you can see because higher rates of nearsidedness or myopia has been linked nearsidedness or myopia has been linked nearsidedness or myopia has been linked to blindness. It's been linked to to blindness. It's been linked to to blindness. It's been linked to glaucoma later in life. These are glaucoma later in life. These are glaucoma later in life. These are serious issues that we don't like to serious issues that we don't like to serious issues that we don't like to think about what happens decades down, think about what happens decades down, think about what happens decades down, but we're living longer and we want to but we're living longer and we want to but we're living longer and we want to live well, right? So, we need to protect live well, right? So, we need to protect live well, right? So, we need to protect basic sensory organs. I love this basic sensory organs. I love this basic sensory organs. I love this recommendation to get sunlight. But I'm recommendation to get sunlight. But I'm recommendation to get sunlight. But I'm sure there are people listening right sure there are people listening right sure there are people listening right now who work in some huge office and are now who work in some huge office and are now who work in some huge office and are thinking like, "Okay, yeah, I would love thinking like, "Okay, yeah, I would love thinking like, "Okay, yeah, I would love to get sunlight, but like I'm not going to get sunlight, but like I'm not going to get sunlight, but like I'm not going to head down in my big elevator and my to head down in my big elevator and my to head down in my big elevator and my huge skyscraper every 30 minutes." I huge skyscraper every 30 minutes." I huge skyscraper every 30 minutes." I think there's also this worry that if think there's also this worry that if think there's also this worry that if you're getting up to leave all the time, you're getting up to leave all the time, you're getting up to leave all the time, either to go outside or just to get your either to go outside or just to get your either to go outside or just to get your legs moving, that your boss or your legs moving, that your boss or your legs moving, that your boss or your co-workers are going to be looking at co-workers are going to be looking at co-workers are going to be looking at you like, "What is wrong with this you like, "What is wrong with this you like, "What is wrong with this person?" So, any advice for wanting to person?" So, any advice for wanting to person?" So, any advice for wanting to take these breaks? Well, I mean, it's take these breaks? Well, I mean, it's take these breaks? Well, I mean, it's not that long ago that we used to say not that long ago that we used to say not that long ago that we used to say like, "Oh, I'm just going to pop outside like, "Oh, I'm just going to pop outside like, "Oh, I'm just going to pop outside for a smoke." That used to be completely for a smoke." That used to be completely for a smoke." That used to be completely normal. And no one would bat an eye if normal. And no one would bat an eye if normal. And no one would bat an eye if you were like, "I'm just going to go out you were like, "I'm just going to go out you were like, "I'm just going to go out and grab a cigarette." I know that might and grab a cigarette." I know that might and grab a cigarette." I know that might be shocking to some people now, but that be shocking to some people now, but that be shocking to some people now, but that really was normal. So, what if you really was normal. So, what if you really was normal. So, what if you instead of going to get a smoke break, instead of going to get a smoke break, instead of going to get a smoke break, you were going to get a move break. I'm you were going to get a move break. I'm you were going to get a move break. I'm just going to go take a quick move just going to go take a quick move just going to go take a quick move break. Cool. Okay. See you in 5 minutes. break. Cool. Okay. See you in 5 minutes. break. Cool. Okay. See you in 5 minutes. That would be great. But also, we need That would be great. But also, we need That would be great. But also, we need to start at the top, right? Like bosses, to start at the top, right? Like bosses, to start at the top, right? Like bosses, you need to know that the research is you need to know that the research is you need to know that the research is there that when it comes to there that when it comes to there that when it comes to productivity, quality of work, worker productivity, quality of work, worker productivity, quality of work, worker engagement, and satisfaction, people are engagement, and satisfaction, people are engagement, and satisfaction, people are not happy right now. There's a so much not happy right now. There's a so much not happy right now. There's a so much talk of burnout. This is something talk of burnout. This is something talk of burnout. This is something simple you can do that is not a gift to simple you can do that is not a gift to simple you can do that is not a gift to your workers. It is actually a gift to your workers. It is actually a gift to your workers. It is actually a gift to your bottom line because what you will your bottom line because what you will your bottom line because what you will see is higher employee retention, better see is higher employee retention, better see is higher employee retention, better work, and just a happier office from work, and just a happier office from work, and just a happier office from what we understand. Like maybe there's a what we understand. Like maybe there's a what we understand. Like maybe there's a meeting and you kick off the meeting meeting and you kick off the meeting meeting and you kick off the meeting with walking around the conference table with walking around the conference table with walking around the conference table and sort of giving an update. Or maybe and sort of giving an update. Or maybe and sort of giving an update. Or maybe 60-minute meetings are now 55 minute 60-minute meetings are now 55 minute 60-minute meetings are now 55 minute meetings. You can have that setting in meetings. You can have that setting in meetings. You can have that setting in Google calendar where you build in a Google calendar where you build in a Google calendar where you build in a buffer of five extra minutes. Or maybe buffer of five extra minutes. Or maybe buffer of five extra minutes. Or maybe it's okay when you're on a Zoom to turn it's okay when you're on a Zoom to turn it's okay when you're on a Zoom to turn off your screens and shuffle side to off your screens and shuffle side to off your screens and shuffle side to side if you are not expected to present side if you are not expected to present side if you are not expected to present something on camera. It's these really something on camera. It's these really something on camera. It's these really small changes to cultural norms that small changes to cultural norms that small changes to cultural norms that we're going to need to have in order to we're going to need to have in order to we're going to need to have in order to make sure that we bring a little more make sure that we bring a little more make sure that we bring a little more movement, some more breaks, and optimize movement, some more breaks, and optimize movement, some more breaks, and optimize the way that we work because it's not the way that we work because it's not the way that we work because it's not working now. [music] That is very clear. working now. [music] That is very clear. working now. [music] That is very clear. It's time for a quick break, but when we It's time for a quick break, but when we It's time for a quick break, but when we return, Minute and I will explore what return, Minute and I will explore what return, Minute and I will explore what screen time is doing to the rest of our screen time is doing to the rest of our screen time is doing to the rest of our bodies, from our ears to our spines to bodies, from our ears to our spines to bodies, from our ears to our spines to [music] even our lungs. and she'll share [music] even our lungs. and she'll share [music] even our lungs. and she'll share some simple, practical ways to some simple, practical ways to some simple, practical ways to counteract those effects so that we can counteract those effects so that we can counteract those effects so that we can feel both physically and mentally a feel both physically and mentally a feel both physically and mentally a little [music] healthier. The Happiness little [music] healthier. The Happiness little [music] healthier. The Happiness Lab will be right back. As a podcaster, I was the most horrified As a podcaster, I was the most horrified by the [laughter] section in your book by the [laughter] section in your book by the [laughter] section in your book on our ears. How is our technology on our ears. How is our technology on our ears. How is our technology negatively affecting our ears? Well, it negatively affecting our ears? Well, it negatively affecting our ears? Well, it is really interesting. So, Rick Nitel at is really interesting. So, Rick Nitel at is really interesting. So, Rick Nitel at the University of Michigan has been the University of Michigan has been the University of Michigan has been partnering with Apple to do the largest partnering with Apple to do the largest partnering with Apple to do the largest study of how people are listening these study of how people are listening these study of how people are listening these days essentially. So you can actually days essentially. So you can actually days essentially. So you can actually join the study on your phone if you want join the study on your phone if you want join the study on your phone if you want to and it's not going to come as any to and it's not going to come as any to and it's not going to come as any surprise to you that we are listening surprise to you that we are listening surprise to you that we are listening longer and more loudly essentially and longer and more loudly essentially and longer and more loudly essentially and it seems like in a different way where it seems like in a different way where it seems like in a different way where we have this thing in our ear in a way we have this thing in our ear in a way we have this thing in our ear in a way that we might not have before. that we might not have before. that we might not have before. >> Interestingly they didn't find any >> Interestingly they didn't find any >> Interestingly they didn't find any difference between AirPods or earbuds difference between AirPods or earbuds difference between AirPods or earbuds and headphones. There hasn't been any of and headphones. There hasn't been any of and headphones. There hasn't been any of that. But I know people who wear them that. But I know people who wear them that. But I know people who wear them all day long. So, there are some people all day long. So, there are some people all day long. So, there are some people who are wearing them because they're who are wearing them because they're who are wearing them because they're blocking out the world because they need blocking out the world because they need blocking out the world because they need to concentrate or, you know, how many to concentrate or, you know, how many to concentrate or, you know, how many people do I see walking the dog and people do I see walking the dog and people do I see walking the dog and we're all listening to something or we're all listening to something or we're all listening to something or going to the grocery store. It's this going to the grocery store. It's this going to the grocery store. It's this sort of ambient music, podcast, news, sort of ambient music, podcast, news, sort of ambient music, podcast, news, phone calls, Zooms, all the rest of it. phone calls, Zooms, all the rest of it. phone calls, Zooms, all the rest of it. We take sound with us wherever we go, We take sound with us wherever we go, We take sound with us wherever we go, which is cool a lot of the time. which is cool a lot of the time. which is cool a lot of the time. However, However, However, couple problems here. One is that when couple problems here. One is that when couple problems here. One is that when we're outside, we raise the volume we're outside, we raise the volume we're outside, we raise the volume because there's construction or a loud because there's construction or a loud because there's construction or a loud car or whatever else and we're listening car or whatever else and we're listening car or whatever else and we're listening at volumes that are much too loud for at volumes that are much too loud for at volumes that are much too loud for us. Whereas when I was in my 20s, you us. Whereas when I was in my 20s, you us. Whereas when I was in my 20s, you know, you'd leave a club and you know, you'd leave a club and you know, you'd leave a club and you couldn't hear for a couple hours. People couldn't hear for a couple hours. People couldn't hear for a couple hours. People are having more of that like all the are having more of that like all the are having more of that like all the time and they're not even noticing. And time and they're not even noticing. And time and they're not even noticing. And there's good news and there's bad news there's good news and there's bad news there's good news and there's bad news when it comes to your ears. The good when it comes to your ears. The good when it comes to your ears. The good news is if you take a break and give news is if you take a break and give news is if you take a break and give yourself breaks from sound, your ears yourself breaks from sound, your ears yourself breaks from sound, your ears will recover. You have little psyia, will recover. You have little psyia, will recover. You have little psyia, those little hairs in your ears. They those little hairs in your ears. They those little hairs in your ears. They get flattened essentially. If you have get flattened essentially. If you have get flattened essentially. If you have some quiet time, they will come back to some quiet time, they will come back to some quiet time, they will come back to life. However, if they're constantly life. However, if they're constantly life. However, if they're constantly assaulted, they will die and they will assaulted, they will die and they will assaulted, they will die and they will never grow back ever. You don't get more never grow back ever. You don't get more never grow back ever. You don't get more celia. So, there is a concern, you know, celia. So, there is a concern, you know, celia. So, there is a concern, you know, will there be rising rates of hearing will there be rising rates of hearing will there be rising rates of hearing disorders essentially? And what we know disorders essentially? And what we know disorders essentially? And what we know is that when you have trouble hearing, is that when you have trouble hearing, is that when you have trouble hearing, that makes you more susceptible to that makes you more susceptible to that makes you more susceptible to dementia, to falling. You're also just dementia, to falling. You're also just dementia, to falling. You're also just missing out on conversation in life, on missing out on conversation in life, on missing out on conversation in life, on hearing the birds, all those other hearing the birds, all those other hearing the birds, all those other things. So once again, it comes back to things. So once again, it comes back to things. So once again, it comes back to giving your body breaks. giving your body breaks. giving your body breaks. And so those are our sensory systems, And so those are our sensory systems, And so those are our sensory systems, but beyond our sensory systems, we also but beyond our sensory systems, we also but beyond our sensory systems, we also need to address what technology is doing need to address what technology is doing need to address what technology is doing to our posture, which you've argued has to our posture, which you've argued has to our posture, which you've argued has two big physiological effects. One is on two big physiological effects. One is on two big physiological effects. One is on our spine and the other is on our lungs. our spine and the other is on our lungs. our spine and the other is on our lungs. So let's start with our spine. How is So let's start with our spine. How is So let's start with our spine. How is our technology hurting what our spine our technology hurting what our spine our technology hurting what our spine needs to feel healthy? There's some needs to feel healthy? There's some needs to feel healthy? There's some really interesting new work being done really interesting new work being done really interesting new work being done to understand the connection between how to understand the connection between how to understand the connection between how we hold ourselves and various organs. So we hold ourselves and various organs. So we hold ourselves and various organs. So this is Peter Strick at the University this is Peter Strick at the University this is Peter Strick at the University of Pittsburgh who has found that of Pittsburgh who has found that of Pittsburgh who has found that actually our adrenal glands, those are actually our adrenal glands, those are actually our adrenal glands, those are sitting right on our sides of our sitting right on our sides of our sitting right on our sides of our stomach, right? And these are the glands stomach, right? And these are the glands stomach, right? And these are the glands that squeeze out cortisol. Like when that squeeze out cortisol. Like when that squeeze out cortisol. Like when we're nervous, when we're excited, we're we're nervous, when we're excited, we're we're nervous, when we're excited, we're like, anxiety, right? Squish, squish, like, anxiety, right? Squish, squish, like, anxiety, right? Squish, squish, squish. It turns out that there is a squish. It turns out that there is a squish. It turns out that there is a system that is linked between your system that is linked between your system that is linked between your abdominal muscles, the adrenal glands, abdominal muscles, the adrenal glands, abdominal muscles, the adrenal glands, and a section in your brain. So and a section in your brain. So and a section in your brain. So essentially, we're talking about, you essentially, we're talking about, you essentially, we're talking about, you know, why do people feel more relaxed know, why do people feel more relaxed know, why do people feel more relaxed after they do Pilates or yoga? This is after they do Pilates or yoga? This is after they do Pilates or yoga? This is the science as to why there is this the science as to why there is this the science as to why there is this connection between our organs, our connection between our organs, our connection between our organs, our muscles, and our brain. They are all muscles, and our brain. They are all muscles, and our brain. They are all hardwired and talking to each other in hardwired and talking to each other in hardwired and talking to each other in ways that we are just starting to learn, ways that we are just starting to learn, ways that we are just starting to learn, which is fascinating to me. So, his which is fascinating to me. So, his which is fascinating to me. So, his whole thing is if you don't use your whole thing is if you don't use your whole thing is if you don't use your core, and what do you do when you're core, and what do you do when you're core, and what do you do when you're slumped in front of a screen? You're not slumped in front of a screen? You're not slumped in front of a screen? You're not using your core. Your spine is you're using your core. Your spine is you're using your core. Your spine is you're almost in this cashew shape, kind of almost in this cashew shape, kind of almost in this cashew shape, kind of slumped over. Yeah, slumped over. Yeah, slumped over. Yeah, >> exactly. You're compressed in some way. >> exactly. You're compressed in some way. >> exactly. You're compressed in some way. Then there's also the fact that when Then there's also the fact that when Then there's also the fact that when you're seated like this, you compress you're seated like this, you compress you're seated like this, you compress your diaphragm. That's where you want to your diaphragm. That's where you want to your diaphragm. That's where you want to fill it up with lots of air so you can fill it up with lots of air so you can fill it up with lots of air so you can oxygenate your brain. When you don't oxygenate your brain. When you don't oxygenate your brain. When you don't take in enough oxygen, you don't feed take in enough oxygen, you don't feed take in enough oxygen, you don't feed your brain. And there starts to actually your brain. And there starts to actually your brain. And there starts to actually be a buildup of CO2, which is when you be a buildup of CO2, which is when you be a buildup of CO2, which is when you start to lose focus. You get tired. You start to lose focus. You get tired. You start to lose focus. You get tired. You get foggy. Can't concentrate. Feel get foggy. Can't concentrate. Feel get foggy. Can't concentrate. Feel exhausted, anxious. Any of that sound exhausted, anxious. Any of that sound exhausted, anxious. Any of that sound familiar after a couple hours on a familiar after a couple hours on a familiar after a couple hours on a screen? So familiar. And one of the screen? So familiar. And one of the screen? So familiar. And one of the things I was so struck by in your work things I was so struck by in your work things I was so struck by in your work is just this connection between like is just this connection between like is just this connection between like what we're doing with our spines and our what we're doing with our spines and our what we're doing with our spines and our breath and our mental health. You know, breath and our mental health. You know, breath and our mental health. You know, we talk so much on this podcast and I we talk so much on this podcast and I we talk so much on this podcast and I talk so much with my students about talk so much with my students about talk so much with my students about increasing anxiety in young people and increasing anxiety in young people and increasing anxiety in young people and we often think that again that's because we often think that again that's because we often think that again that's because of the content of what we're seeing on of the content of what we're seeing on of the content of what we're seeing on our screens. We're seeing all this our screens. We're seeing all this our screens. We're seeing all this anxietyprovoking stuff, but it might anxietyprovoking stuff, but it might anxietyprovoking stuff, but it might just be the way that we're sitting when just be the way that we're sitting when just be the way that we're sitting when we are looking at our phones where we're we are looking at our phones where we're we are looking at our phones where we're hunched over that's kind of not allowing hunched over that's kind of not allowing hunched over that's kind of not allowing us to activate our core muscles that's us to activate our core muscles that's us to activate our core muscles that's literally causing us to secrete stress literally causing us to secrete stress literally causing us to secrete stress hormones, literally causing our brains hormones, literally causing our brains hormones, literally causing our brains to reinterpret how we're breathing as to reinterpret how we're breathing as to reinterpret how we're breathing as anxiety. It almost made me think like I anxiety. It almost made me think like I anxiety. It almost made me think like I wonder how much of the anxiety crisis we wonder how much of the anxiety crisis we wonder how much of the anxiety crisis we are seeing in young people we could are seeing in young people we could are seeing in young people we could alleviate if we just got them to sit alleviate if we just got them to sit alleviate if we just got them to sit upright and activate their core muscles. upright and activate their core muscles. upright and activate their core muscles. >> 100%. I mean, that to me is what is so >> 100%. I mean, that to me is what is so >> 100%. I mean, that to me is what is so frustrating and exciting about what frustrating and exciting about what frustrating and exciting about what you're talking about. If that is one you're talking about. If that is one you're talking about. If that is one simple thing that we can do at a time simple thing that we can do at a time simple thing that we can do at a time when we feel so overloaded, you know, when we feel so overloaded, you know, when we feel so overloaded, you know, between the headlines and the economics between the headlines and the economics between the headlines and the economics and AI, there's a lot to be stressed out and AI, there's a lot to be stressed out and AI, there's a lot to be stressed out about. But if we can feel just the about. But if we can feel just the about. But if we can feel just the tiniest bit better, and really all it is tiniest bit better, and really all it is tiniest bit better, and really all it is is getting up for five minutes and is getting up for five minutes and is getting up for five minutes and moving around and giving your ears a moving around and giving your ears a moving around and giving your ears a break from sound and giving your eyes a break from sound and giving your eyes a break from sound and giving your eyes a break from looking at a screen and break from looking at a screen and break from looking at a screen and really taking some full breaths and really taking some full breaths and really taking some full breaths and making sure we're moving our limbs a making sure we're moving our limbs a making sure we're moving our limbs a little bit more. And if that can give us little bit more. And if that can give us little bit more. And if that can give us a reset to get on with our day and maybe a reset to get on with our day and maybe a reset to get on with our day and maybe feel a little more in ourselves, feel a little more in ourselves, feel a little more in ourselves, happier, joyful, like we can happier, joyful, like we can happier, joyful, like we can concentrate, like we can make better concentrate, like we can make better concentrate, like we can make better decisions. To me, I like to call that decisions. To me, I like to call that decisions. To me, I like to call that the mind, body, tech connection. And you the mind, body, tech connection. And you the mind, body, tech connection. And you know, we hear mind, body, spirit, and we know, we hear mind, body, spirit, and we know, we hear mind, body, spirit, and we accept that this is a holistic thing, accept that this is a holistic thing, accept that this is a holistic thing, but technology is as much a part of our but technology is as much a part of our but technology is as much a part of our lives as anything else. It is our lives, lives as anything else. It is our lives, lives as anything else. It is our lives, right? So how do we manage that sort of right? So how do we manage that sort of right? So how do we manage that sort of cycle that we put ourselves through? We cycle that we put ourselves through? We cycle that we put ourselves through? We have to be more intentional. It's that have to be more intentional. It's that have to be more intentional. It's that simple and that hard. But it also means simple and that hard. But it also means simple and that hard. But it also means that we can also be agentive, right? And that we can also be agentive, right? And that we can also be agentive, right? And I think this is the thing we forget. I I think this is the thing we forget. I I think this is the thing we forget. I think sometimes when we think about our think sometimes when we think about our think sometimes when we think about our body's relationship with technology, body's relationship with technology, body's relationship with technology, it's like, well, I got to get rid of my it's like, well, I got to get rid of my it's like, well, I got to get rid of my phone. But this work is really phone. But this work is really phone. But this work is really suggesting there are forms of stress suggesting there are forms of stress suggesting there are forms of stress management that just take five minutes management that just take five minutes management that just take five minutes every, you know, hour or so. One of the every, you know, hour or so. One of the every, you know, hour or so. One of the things you talk about in your book is things you talk about in your book is things you talk about in your book is this idea of we can think about posture this idea of we can think about posture this idea of we can think about posture as stress management. that like if as stress management. that like if as stress management. that like if you're feeling stressed out, just have you're feeling stressed out, just have you're feeling stressed out, just have this moment of like, h, let me get up this moment of like, h, let me get up this moment of like, h, let me get up and walk around when I sit back down. and walk around when I sit back down. and walk around when I sit back down. Let me make sure I'm not hunched over Let me make sure I'm not hunched over Let me make sure I'm not hunched over like a cashew the whole time. This is like a cashew the whole time. This is like a cashew the whole time. This is powerful stuff because it's giving us a powerful stuff because it's giving us a powerful stuff because it's giving us a way to fight back that we can actually way to fight back that we can actually way to fight back that we can actually control. You know, I can't control control. You know, I can't control control. You know, I can't control what's happening in the international what's happening in the international what's happening in the international news. I can't control the spread of AI. news. I can't control the spread of AI. news. I can't control the spread of AI. I can't control the bad things happening I can't control the bad things happening I can't control the bad things happening in the world, but I can definitely in the world, but I can definitely in the world, but I can definitely control whether I'm hunched over. I can control whether I'm hunched over. I can control whether I'm hunched over. I can definitely control whether I hop up from definitely control whether I hop up from definitely control whether I hop up from the desk 5 minutes every half hour to the desk 5 minutes every half hour to the desk 5 minutes every half hour to kind of get a little movement in. These kind of get a little movement in. These kind of get a little movement in. These are things that are within our control are things that are within our control are things that are within our control to stop the stress cycle. to stop the stress cycle. to stop the stress cycle. >> I am smiling right now because how nice >> I am smiling right now because how nice >> I am smiling right now because how nice is it to think that there is something is it to think that there is something is it to think that there is something that you can do because I think what that you can do because I think what that you can do because I think what you've just talked about is this sort of you've just talked about is this sort of you've just talked about is this sort of prevailing sense right now is that like prevailing sense right now is that like prevailing sense right now is that like what am I supposed to do? How am I what am I supposed to do? How am I what am I supposed to do? How am I supposed to be a person in the world supposed to be a person in the world supposed to be a person in the world functioning and I want to be careful functioning and I want to be careful functioning and I want to be careful though that we don't say you know this though that we don't say you know this though that we don't say you know this is on you individual cuz it feels like is on you individual cuz it feels like is on you individual cuz it feels like much of the responsibility is much of the responsibility is much of the responsibility is >> we want our structural changes. Exactly. >> we want our structural changes. Exactly. >> we want our structural changes. Exactly. >> But just knowing that I can do something >> But just knowing that I can do something >> But just knowing that I can do something to make a difference in my own body or to make a difference in my own body or to make a difference in my own body or just knowing that I'm not making it just knowing that I'm not making it just knowing that I'm not making it worse inadvertently through my choices worse inadvertently through my choices worse inadvertently through my choices that I'm not paying attention to. Just that I'm not paying attention to. Just that I'm not paying attention to. Just remembering that I can have interceptive remembering that I can have interceptive remembering that I can have interceptive awareness. That feels really powerful to awareness. That feels really powerful to awareness. That feels really powerful to me. me. me. >> Yeah. I found it so interesting. So that >> Yeah. I found it so interesting. So that >> Yeah. I found it so interesting. So that neuroscientist Dr. Sahib Kalsa has been neuroscientist Dr. Sahib Kalsa has been neuroscientist Dr. Sahib Kalsa has been studying the effect of floats. Those are studying the effect of floats. Those are studying the effect of floats. Those are those like saline baths where you, you those like saline baths where you, you those like saline baths where you, you know, pay 45 bucks and then you lie know, pay 45 bucks and then you lie know, pay 45 bucks and then you lie there naked. And the idea is like no there naked. And the idea is like no there naked. And the idea is like no sensory input whatsoever to sort of sensory input whatsoever to sort of sensory input whatsoever to sort of reset your nervous system. And he's reset your nervous system. And he's reset your nervous system. And he's like, "You can do this at home. Like go like, "You can do this at home. Like go like, "You can do this at home. Like go into your bedroom, put down the shades, into your bedroom, put down the shades, into your bedroom, put down the shades, put your phone out of the room, don't put your phone out of the room, don't put your phone out of the room, don't listen to anything. Don't try to listen to anything. Don't try to listen to anything. Don't try to meditate. Just try to literally take meditate. Just try to literally take meditate. Just try to literally take everything away and just let your everything away and just let your everything away and just let your muscles relax and breathe and let muscles relax and breathe and let muscles relax and breathe and let everything just sort of be." I was like, everything just sort of be." I was like, everything just sort of be." I was like, "What for 5 minutes?" He was like, "What for 5 minutes?" He was like, "What for 5 minutes?" He was like, "Actually, no. Try to go for 45 minutes "Actually, no. Try to go for 45 minutes "Actually, no. Try to go for 45 minutes once a week." He said, "That's a nice once a week." He said, "That's a nice once a week." He said, "That's a nice goal for you." I was [laughter] like, goal for you." I was [laughter] like, goal for you." I was [laughter] like, "Okay, thanks." But he was like, "We are "Okay, thanks." But he was like, "We are "Okay, thanks." But he was like, "We are going and taking in so much all the going and taking in so much all the going and taking in so much all the time. What if you just don't do anything time. What if you just don't do anything time. What if you just don't do anything like for 45 minutes a week?" I was like, like for 45 minutes a week?" I was like, like for 45 minutes a week?" I was like, "That sounds really nice." [laughter] "That sounds really nice." [laughter] "That sounds really nice." [laughter] So that's not doing anything for 45 So that's not doing anything for 45 So that's not doing anything for 45 minutes. But of course, we all have this minutes. But of course, we all have this minutes. But of course, we all have this time in the day where we are giving our time in the day where we are giving our time in the day where we are giving our body the natural reset of not doing body the natural reset of not doing body the natural reset of not doing anything, which is the domain of sleep. anything, which is the domain of sleep. anything, which is the domain of sleep. We've all kind of heard that blue light We've all kind of heard that blue light We've all kind of heard that blue light is really bad. But you've argued that is really bad. But you've argued that is really bad. But you've argued that the culprit might be something else. the culprit might be something else. the culprit might be something else. What do you mean? What do you mean? What do you mean? >> Yeah. So, I sort of got deep into the >> Yeah. So, I sort of got deep into the >> Yeah. So, I sort of got deep into the data to try to understand. I thought data to try to understand. I thought data to try to understand. I thought that blue light was the problem, too. I that blue light was the problem, too. I that blue light was the problem, too. I was like, okay, so what is it about blue was like, okay, so what is it about blue was like, okay, so what is it about blue light that does this to us? And light that does this to us? And light that does this to us? And actually, the thinking has changed a lot actually, the thinking has changed a lot actually, the thinking has changed a lot in the sleep research world. So this in the sleep research world. So this in the sleep research world. So this idea of blue light being like you know idea of blue light being like you know idea of blue light being like you know espresso for your body before you go to espresso for your body before you go to espresso for your body before you go to sleep came from one particular small sleep came from one particular small sleep came from one particular small Harvard study where it was a group of Harvard study where it was a group of Harvard study where it was a group of undergrads who were looking at iPads at undergrads who were looking at iPads at undergrads who were looking at iPads at the highest brightest setting for hours the highest brightest setting for hours the highest brightest setting for hours before they went to sleep in the sleep before they went to sleep in the sleep before they went to sleep in the sleep lab. And even they didn't actually miss lab. And even they didn't actually miss lab. And even they didn't actually miss out on that much sleep. it disrupted out on that much sleep. it disrupted out on that much sleep. it disrupted some of their sleep, but also like I some of their sleep, but also like I some of their sleep, but also like I don't know if I was looking at an iPad don't know if I was looking at an iPad don't know if I was looking at an iPad for 3 hours at the brightest setting. for 3 hours at the brightest setting. for 3 hours at the brightest setting. Like that would definitely be a problem. Like that would definitely be a problem. Like that would definitely be a problem. Generally, what they're starting to find Generally, what they're starting to find Generally, what they're starting to find is it's not the blue light, it's the is it's not the blue light, it's the is it's not the blue light, it's the habits that these screens put us into. habits that these screens put us into. habits that these screens put us into. So, oh my god, we were watching Madmen So, oh my god, we were watching Madmen So, oh my god, we were watching Madmen again last night and how much did we again last night and how much did we again last night and how much did we want to like just keep watching the next want to like just keep watching the next want to like just keep watching the next episode? That's what Netflix wants us to episode? That's what Netflix wants us to episode? That's what Netflix wants us to do. And so, what do we do? Let's just do. And so, what do we do? Let's just do. And so, what do we do? Let's just watch half of the next episode. Oh, watch half of the next episode. Oh, watch half of the next episode. Oh, wait. and then we watch the whole wait. and then we watch the whole wait. and then we watch the whole episode and there we are going to bed 45 episode and there we are going to bed 45 episode and there we are going to bed 45 minutes later. Oh, we shouldn't have minutes later. Oh, we shouldn't have minutes later. Oh, we shouldn't have looked at a screen before bed. No, you looked at a screen before bed. No, you looked at a screen before bed. No, you shouldn't have stayed up and watched shouldn't have stayed up and watched shouldn't have stayed up and watched another episode. Like, let's be real. another episode. Like, let's be real. another episode. Like, let's be real. So, really like what they're saying is So, really like what they're saying is So, really like what they're saying is it's not really the blue light. And it's not really the blue light. And it's not really the blue light. And frankly, that light is not that strong. frankly, that light is not that strong. frankly, that light is not that strong. This does not apply to kids. Kids This does not apply to kids. Kids This does not apply to kids. Kids definitely their eyes are in a different definitely their eyes are in a different definitely their eyes are in a different way. They are changing. They are way. They are changing. They are way. They are changing. They are forming. The light needs to be low at forming. The light needs to be low at forming. The light needs to be low at night. And there are some people who are night. And there are some people who are night. And there are some people who are very sensitive to light in which case very sensitive to light in which case very sensitive to light in which case you know dimming the lights following you know dimming the lights following you know dimming the lights following the sun is really useful sort of the sun is really useful sort of the sun is really useful sort of bringing your body down. But at the end bringing your body down. But at the end bringing your body down. But at the end of the day we have to take a hard look of the day we have to take a hard look of the day we have to take a hard look at ourselves and our own habits and not at ourselves and our own habits and not at ourselves and our own habits and not blame the blue light as much as the blame the blue light as much as the blame the blue light as much as the sirens call of what is going on on those sirens call of what is going on on those sirens call of what is going on on those screens. And also a lot of us are using screens. And also a lot of us are using screens. And also a lot of us are using our technology to self soothe before we our technology to self soothe before we our technology to self soothe before we go to bed. Right? It is harder to maybe go to bed. Right? It is harder to maybe go to bed. Right? It is harder to maybe try and do a muscle relaxation or read a try and do a muscle relaxation or read a try and do a muscle relaxation or read a really boring book with a cup of really boring book with a cup of really boring book with a cup of chamomile tea. That just doesn't sound chamomile tea. That just doesn't sound chamomile tea. That just doesn't sound as interesting as scrolling on Instagram as interesting as scrolling on Instagram as interesting as scrolling on Instagram and, you know, mindlessly sort of trying and, you know, mindlessly sort of trying and, you know, mindlessly sort of trying to zone out. The problem is also that we to zone out. The problem is also that we to zone out. The problem is also that we use our phones to self soo when we wake use our phones to self soo when we wake use our phones to self soo when we wake up in the middle of the night. I know I up in the middle of the night. I know I up in the middle of the night. I know I am guilty of this. I wake up in the am guilty of this. I wake up in the am guilty of this. I wake up in the middle of the night and I'm feeling middle of the night and I'm feeling middle of the night and I'm feeling anxious and I'm like, "Oh, let me look anxious and I'm like, "Oh, let me look anxious and I'm like, "Oh, let me look at my phone." And now I'm looking at my at my phone." And now I'm looking at my at my phone." And now I'm looking at my phone and that's going to keep me up. phone and that's going to keep me up. phone and that's going to keep me up. So, for the chronic insomniac like me So, for the chronic insomniac like me So, for the chronic insomniac like me who feels like when they wake up in the who feels like when they wake up in the who feels like when they wake up in the middle of the night, they need their middle of the night, they need their middle of the night, they need their phone to self soothe. Their phone is phone to self soothe. Their phone is phone to self soothe. Their phone is their only friend at 3:00 in the morning their only friend at 3:00 in the morning their only friend at 3:00 in the morning when no one's talking to them. when no one's talking to them. when no one's talking to them. >> Yeah. >> Yeah. >> Yeah. >> What's the first step to breaking that >> What's the first step to breaking that >> What's the first step to breaking that feedback loop? feedback loop? feedback loop? >> Well, you've heard it before, right? >> Well, you've heard it before, right? >> Well, you've heard it before, right? Don't keep your phone in your bedroom. Don't keep your phone in your bedroom. Don't keep your phone in your bedroom. Blah blah blah. Okay. I don't ascribe to Blah blah blah. Okay. I don't ascribe to Blah blah blah. Okay. I don't ascribe to that. I have elderly parents and I have that. I have elderly parents and I have that. I have elderly parents and I have a kid away at college. I keep my phone a kid away at college. I keep my phone a kid away at college. I keep my phone next to my bed for emergencies, but I do next to my bed for emergencies, but I do next to my bed for emergencies, but I do have it set so that only their calls can have it set so that only their calls can have it set so that only their calls can come through. So I will not, you know, come through. So I will not, you know, come through. So I will not, you know, be woken up by spam. Okay. So I'm going be woken up by spam. Okay. So I'm going be woken up by spam. Okay. So I'm going to let you in on my secret technique to let you in on my secret technique to let you in on my secret technique which [laughter] which [laughter] which [laughter] say also would say like pretend you're say also would say like pretend you're say also would say like pretend you're in a float right while you're lying in a float right while you're lying in a float right while you're lying there and you're awake. I pretend that there and you're awake. I pretend that there and you're awake. I pretend that I'm on a first class airline flight and I'm on a first class airline flight and I'm on a first class airline flight and there's no Wi-Fi on the flight and all I there's no Wi-Fi on the flight and all I there's no Wi-Fi on the flight and all I can hear is the rush of the engines and can hear is the rush of the engines and can hear is the rush of the engines and there's nothing I can do. And isn't it there's nothing I can do. And isn't it there's nothing I can do. And isn't it great that I upgraded to this bed that great that I upgraded to this bed that great that I upgraded to this bed that lies out flat? I am so lucky. I'm just lies out flat? I am so lucky. I'm just lies out flat? I am so lucky. I'm just gonna lie here and just like bask in the gonna lie here and just like bask in the gonna lie here and just like bask in the luxuriousness and wait for my luxuriousness and wait for my luxuriousness and wait for my destination. destination. destination. That is my own sort of personal hack. That is my own sort of personal hack. That is my own sort of personal hack. [laughter] [laughter] [laughter] >> Mine when I'm doing the right kind of >> Mine when I'm doing the right kind of >> Mine when I'm doing the right kind of thing is a hack where I imagine that I'm thing is a hack where I imagine that I'm thing is a hack where I imagine that I'm in this one hotel room I stayed at where in this one hotel room I stayed at where in this one hotel room I stayed at where I could hear the ocean outside. It was I could hear the ocean outside. It was I could hear the ocean outside. It was this gorgeous hotel room on Puerto Rico this gorgeous hotel room on Puerto Rico this gorgeous hotel room on Puerto Rico where you could hear the waves outside where you could hear the waves outside where you could hear the waves outside and I'm just imagining what the waves and I'm just imagining what the waves and I'm just imagining what the waves sound like. that when I'm doing it right sound like. that when I'm doing it right sound like. that when I'm doing it right and not waking up in the middle of the and not waking up in the middle of the and not waking up in the middle of the night to look at Reddit works pretty night to look at Reddit works pretty night to look at Reddit works pretty well for me, too. well for me, too. well for me, too. >> Oh, that's nice. That's really nice. >> Oh, that's nice. That's really nice. >> Oh, that's nice. That's really nice. [music] [music] [music] So, we definitely need more sensory So, we definitely need more sensory So, we definitely need more sensory resets to support our physical and resets to support our physical and resets to support our physical and mental health. But Minute says it's not mental health. But Minute says it's not mental health. But Minute says it's not just about 5inut [music] breaks or even just about 5inut [music] breaks or even just about 5inut [music] breaks or even a full night of sleep. We also need a full night of sleep. We also need a full night of sleep. We also need longer stretches of downtime, time to longer stretches of downtime, time to longer stretches of downtime, time to reconnect with ourselves and make better reconnect with ourselves and make better reconnect with ourselves and make better decisions. In her book, [music] she decisions. In her book, [music] she decisions. In her book, [music] she calls this kind of time the neutral calls this kind of time the neutral calls this kind of time the neutral zone. I will say that phrase is not from zone. I will say that phrase is not from zone. I will say that phrase is not from me. It is from a consultant actually a me. It is from a consultant actually a me. It is from a consultant actually a couple decades ago. He's no longer with couple decades ago. He's no longer with couple decades ago. He's no longer with us who studied how corporations, how did us who studied how corporations, how did us who studied how corporations, how did they make it through big transitions. they make it through big transitions. they make it through big transitions. And what he found was that the companies And what he found was that the companies And what he found was that the companies that survived big upheaval actually that survived big upheaval actually that survived big upheaval actually didn't rush from like, okay, there's didn't rush from like, okay, there's didn't rush from like, okay, there's layoffs. We're reorginging. This is what layoffs. We're reorginging. This is what layoffs. We're reorginging. This is what we're doing next. They actually went we're doing next. They actually went we're doing next. They actually went through this space of sort of absorbing through this space of sort of absorbing through this space of sort of absorbing the shock of change, sitting with it the shock of change, sitting with it the shock of change, sitting with it before deciding what to do next. Sort of before deciding what to do next. Sort of before deciding what to do next. Sort of taking the time. And in my personal taking the time. And in my personal taking the time. And in my personal life, I try to think of it that way too. life, I try to think of it that way too. life, I try to think of it that way too. Like there might be times in your life Like there might be times in your life Like there might be times in your life when you feel like you are spinning your when you feel like you are spinning your when you feel like you are spinning your wheels a little bit. And actually this wheels a little bit. And actually this wheels a little bit. And actually this really important time because we need to really important time because we need to really important time because we need to give ourselves space to think through give ourselves space to think through give ourselves space to think through what just happened. Process it. Start to what just happened. Process it. Start to what just happened. Process it. Start to imagine what could be next. Maybe it's imagine what could be next. Maybe it's imagine what could be next. Maybe it's something that doesn't occur to us something that doesn't occur to us something that doesn't occur to us straight away. Maybe you need some long, straight away. Maybe you need some long, straight away. Maybe you need some long, boring walks. Maybe you need a couple boring walks. Maybe you need a couple boring walks. Maybe you need a couple months of, you know, just not trying to months of, you know, just not trying to months of, you know, just not trying to strategize your way out of a situation. strategize your way out of a situation. strategize your way out of a situation. Just sort of allowing your brain to make Just sort of allowing your brain to make Just sort of allowing your brain to make sense of the world you're in, the place sense of the world you're in, the place sense of the world you're in, the place you're going. We think we can process as you're going. We think we can process as you're going. We think we can process as quickly as our technology can, and we quickly as our technology can, and we quickly as our technology can, and we cannot. and you know Claude and Chat GPT cannot. and you know Claude and Chat GPT cannot. and you know Claude and Chat GPT they might try to talk you into doing they might try to talk you into doing they might try to talk you into doing something and they might sound really something and they might sound really something and they might sound really convincing but at the end of the day convincing but at the end of the day convincing but at the end of the day that gut feeling there's a reason why that gut feeling there's a reason why that gut feeling there's a reason why it's called the gut feeling the gut and it's called the gut feeling the gut and it's called the gut feeling the gut and the brain are connected there is a the brain are connected there is a the brain are connected there is a wholeness a whole body sense that we wholeness a whole body sense that we wholeness a whole body sense that we need to tap into in order to make sense need to tap into in order to make sense need to tap into in order to make sense of our lives and figure out how we go of our lives and figure out how we go of our lives and figure out how we go forward forward forward technology [music] isn't just affecting technology [music] isn't just affecting technology [music] isn't just affecting our minds it's also shaping our bodies our minds it's also shaping our bodies our minds it's also shaping our bodies the way we sit sit, scroll, stare, and the way we sit sit, scroll, stare, and the way we sit sit, scroll, stare, and listen can significantly impact how we listen can significantly impact how we listen can significantly impact how we feel. But [music] as we learned from feel. But [music] as we learned from feel. But [music] as we learned from minut today, small changes like a boring minut today, small changes like a boring minut today, small changes like a boring walk or a quick sensory break can make walk or a quick sensory break can make walk or a quick sensory break can make [music] a meaningful difference in our [music] a meaningful difference in our [music] a meaningful difference in our physical health and our well-being. physical health and our well-being. physical health and our well-being. If you'd [music] like to learn more If you'd [music] like to learn more If you'd [music] like to learn more about how to improve your body's about how to improve your body's about how to improve your body's relationship with technology, be sure to relationship with technology, be sure to relationship with technology, be sure to check out Minutiae's new book, Body check out Minutiae's new book, Body check out Minutiae's new book, Body [music] Electric: The Hidden Health [music] Electric: The Hidden Health [music] Electric: The Hidden Health Costs of the Digital Age and New Science Costs of the Digital Age and New Science Costs of the Digital Age and New Science to Reclaim Your Well-being, [music] to Reclaim Your Well-being, [music] to Reclaim Your Well-being, [music] which is out on May 5th. which is out on May 5th. which is out on May 5th. If you have thoughts about today's If you have thoughts about today's If you have thoughts about today's episode, we'd love to hear them. You can episode, we'd love to hear them. You can episode, we'd love to hear them. You can email us at happinesslab pushkin.fm email us at happinesslab pushkin.fm email us at happinesslab pushkin.fm or leave us a review to tell us what or leave us a review to tell us what or leave us a review to tell us what resonated. [music] You can also sign up resonated. [music] You can also sign up resonated. [music] You can also sign up to learn more about the science of to learn more about the science of to learn more about the science of happiness and join my free newsletter on happiness and join my free newsletter on happiness and join my free newsletter on my website, drlissantos.com. my website, drlissantos.com. my website, drlissantos.com. [music] [music] [music] That's dr ru i s os.com. That's dr ru i s os.com. That's dr ru i s os.com. Next week, we'll continue our season on Next week, we'll continue our season on Next week, we'll continue our season on how to spring clean your well-being with how to spring clean your well-being with how to spring clean your well-being with one of my favorite episodes from our one of my favorite episodes from our one of my favorite episodes from our happiness lab archives. This time, we'll happiness lab archives. This time, we'll happiness lab archives. This time, we'll look at what happens when life gets too look at what happens when life gets too look at what happens when life gets too [music] crowded. We'll share some [music] crowded. We'll share some [music] crowded. We'll share some evidence-based ideas for clearing out evidence-based ideas for clearing out evidence-based ideas for clearing out your busy schedule and making room for your busy schedule and making room for your busy schedule and making room for what matters most. I just taught two what matters most. I just taught two what matters most. I just taught two classes and had 2 hours [music] of classes and had 2 hours [music] of classes and had 2 hours [music] of office hours. All I'm thinking about is office hours. All I'm thinking about is office hours. All I'm thinking about is when am I going to drink water? When is when am I going to drink water? When is when am I going to drink water? When is my [music] next nap? You're just my [music] next nap? You're just my [music] next nap? You're just literally, it feels like survival. literally, it feels like survival. literally, it feels like survival. That's all next time on the happiness That's all next time on the happiness That's all next time on the happiness lab with me, Dr. Lauri Santos.