by Nir Eyal;
Page 48 “Labeling yourself as having poor self-control . . .” Steve Matthews, Robyn Dwyer, and Anke Snoek, “Stigma and Self-Stigma in Addiction,” Journal of Bioethical Inquiry 14, no. 2 (2017): 275–86, https://doi.org/10.1007/s11673-017-9784-y.
Page 48 “A 2015 review of seventy-nine studies looking at the responses . . .” Ulli Zessin, Oliver Dickhäuser, and Sven Garbade, “The Relationship Between Self-Compassion and Well-Being: A Meta-analysis,” Applied Psychology, Health and Well-Being 7, no. 3 (November 2015): 340–64, https://doi.org/10.1111/aphw.12051.
Page 48 “Another study found that people’s tendency to self-blame . . .” Denise Winterman, “Rumination: The Danger of Dwelling,” BBC News, October 17, 2013, www.bbc.com/news/magazine-24444431.
CHAPTER 9: TURN YOUR VALUES INTO TIME
Page 53 “If I know how you spend your time . . .” Johann Wolfgang von Goethe, Maxims and Reflections, ed. Peter Hutchinson, trans. Elisabeth Stopp (New York: Penguin, 1999).
Page 53 “People are frugal in guarding their personal property . . .” Lucius Annaeus Seneca, On the Shortness of Life, trans. C. D. N. Costa (New York: Penguin, 2005).
Page 54 “A study by Promotional Products Association International found . . .” Saritha Kuruvilla, A Study of Calendar Usage in the Workplace, Promotional Products Association International, 2011, retrieved January 31, 2018, http://static.ppai.org/documents/business%20study%20final%20report%20version%204.pdf.
Page 54 “Our most precious asset—our time—is unguarded . . .” Nod to Zig Ziglar, who phrased it slightly differently, writing, “If you don’t plan your time, someone else will help you waste it.” Zig Ziglar and Tom Ziglar, Born to Win: Find Your Success Code (Seattle: Made for Success Publishing, 2012), 52.
Page 54 “Values are how we want to be, what we want to stand for, and how . . .” Russ Harris and Steven Hayes, The Happiness Trap: How to Stop Struggling and Start Living (Boston: Trumpeter Books, 2008), 167.
Page 55 “The Stoic philosopher Hierocles demonstrated the interconnected nature . . .” Massimo Pigliucci, “When I Help You, I Also Help Myself: On Being a Cosmopolitan,” Aeon, November 17, 2017, https://aeon.co/ideas/when-i-help-you-i-also-help-myself-on-being-a-cosmopolitan.
Page 56 “I know many of us bristle at the idea of keeping a schedule . . .” Scott Barry Kaufman, “Does Creativity Require Constraints?” Psychology Today, August 30, 2011, www.psychologytoday.com/blog/beautiful-minds/201108/does-creativity-require-constraints.
Page 56 “Timeboxing uses a well-researched technique psychologists call . . .” P. M. Gollwitzer, “Implementation Intentions: Strong Effects of Simple Plans,” American Psychologist 54, no. 7 (July 1999): 493–503, https://dx.doi.org/10.1037/0003-066X.54.7.493.
CHAPTER 10: CONTROL THE INPUTS, NOT THE OUTCOMES
Page 62 “Over the years I’d read many articles about the importance of rest . . .” Lynne Lamberg, “Adults Need 7 or More Hours of Sleep Every Night,” Psychiatric News, September 17, 2015, https://psychnews.psychiatryonline.org/doi/10.1176/appi.pn.2015.9b12.
Page 63 “Ironically, I wasn’t falling back asleep because I was worried . . .” “What Causes Insomnia?” National Sleep Foundation, accessed September 11, 2018, https://sleepfoundation.org/insomnia/content/what-causes-insomnia.
CHAPTER 11: SCHEDULE IMPORTANT RELATIONSHIPS
Page 67 “Several studies show that among heterosexual couples . . .” David S. Pedulla and Sarah Thébaud, “Can We Finish the Revolution? Gender, Work-Family Ideals, and Institutional Constraint,” American Sociological Review 80, no. 1 (February 1, 2015): 116–39, https://doi.org/10.1177/0003122414564008.
Page 67 “Darcy Lockman, a psychologist in New York City, wrote...” Lockman, Darcy. “Analysis: Where Do Kids Learn to Undervalue Women? From Their Parents.” Washington Post, November 10, 2017, sec. Outlook https://www.washingtonpost.com/outlook/where-do-kids-learn-to-undervalue-women-from-their-parents/2017/11/10/724518b2-c439-11e7-afe9-4f60b5a6c4a0_story.html.
Page 68 “Perhaps the most compelling evidence that friendships affect longevity . . .” George E. Vaillant, Xing-jia Cui, and Stephen Soldz, “The Study of Adult Development,” Harvard Department of Psychiatry, accessed November 9, 2017, www.adultdevelopmentstudy.org.
Page 69 “Socially disconnected people are . . . ‘less happy . . .’” Robert Waldinger, “The Good Life,” TEDx talk at TEDxBeaconStreet, November 30, 2015, 15:03, www.youtube.com/watch?v=q-7zAkwAOYg.
Page 69 “William Rawlins, a professor of interpersonal communications at Ohio University . . .” Julie Beck, “How Friendships Change in Adulthood,” Atlantic, October 22, 2015, www.theatlantic.com/health/archive/2015/10/how-friendships-change-over-time-in-adulthood/411466/.
CHAPTER 12: SYNC WITH STAKEHOLDERS AT WORK
Page 74 “A recent survey found 83 percent of working professionals . . .” “Neverfail Mobile Messaging Trends Study Finds 83 Percent of Users Admit to Using a Smartphone to Check Work Email After Hours,” Neverfail via PRNewswire, November 22, 2011, www.prnewswire.com/news-releases/neverfail-mobile-messaging-trends-study-finds-83-percent-of-users-admit-to-using-a-smartphone-to-check-work-email-after-hours-134314168.html.
Page 75 “In fact, studies have found that workers who spend more than fifty-five hours . . .” Marianna Virtanen et al., “Long Working Hours and Cognitive Function: The Whitehall II Study,” American Journal of Epidemiology 169, no. 5 (March 2009): 596–605, http://dx.doi.org/10.1093/aje/kwn382.
CHAPTER 13: ASK THE CRITICAL QUESTION
Page 81 “This is going to be great!” Wendy in interviews with the author, January 2018.
Page 82 “In tech speak, ‘to hack’ means ‘to gain unauthorized access . . .’” Oxford Dictionaries, s.v. “hack,” accessed September 11, 2018, https://en.oxforddictionaries.com/definition/hack.
Page 82 “Facebook’s first president, Sean Parker, admitted as much . . .” Mike Allen, “Sean Parker Unloads on Facebook: ‘God Only Knows What It’s Doing to Our Children’s Brains,’” Axios, November 9, 2017, www.axios.com/sean-parker-unloads-on-facebook-2508036343.html.
Page 83 “Motivation is ‘the energy for action’ . . .” Edward L. Deci and Richard M. Ryan, “Self-Determination Theory: A Macrotheory of Human Motivation, Development, and Health,” Canadian Psychology/Psychologie Canadienne 49, no. 3 (2008): 182–85, https://doi.org/10.1037/a0012801.
Page 83 “When BlackBerry launched push email in 2003, users rejoiced . . .” David Pierce, “Turn Off Your Push Notifications. All of Them,” Wired, July 23, 2017, www.wired.com/story/turn-off-your-push-notifications/.
Page 84 “Researchers have found that when people are interrupted during a task . . .” Gloria Mark, Daniela Gudith, and Ulrich Klocke, “The Cost of Interrupted Work: More Speed and Stress,” UC Donald Bren School of Information & Computer Sciences, accessed February 20, 2018, www.ics.uci.edu/~gmark/chi08-mark.pdf.
Page 84 “A study published in the Journal of Experimental Psychology: Human Perception and Performance found . . .” C. Stothart, A. Mitchum, and C. Yehnert, “The Attentional Cost of Receiving a Cell Phone Notification,” Journal of Experimental Psychology: Human Perception and Performance 41, no. 4 (August 2015): 893–97, http://dx.doi.org/10.1037/xhp0000100.
Page 84 “For example, short text messages providing words of encouragement . . .” Lori A. J. Scott-Sheldon et al., “Text Messaging-Based Interventions for Smoking Cessation: A Systematic Review and Meta-analysis,” JMIR mHealth and uHealth 4, no. 2 (May 20, 2016): e49, https://doi.org/10.2196/mhealth.5436.
Page 84 “A metastudy of interventions from ten countries found . . .” “Study Reveals Success of Text Messaging in Helping Smokers Quit: Text Messaging Interventions to Help Smokers Quit Should Be a Public Health Priority, Study Says,” ScienceDaily, accessed November 27, 2017, www.sciencedaily.com/releases/2016/05/160523141214.htm.
CHAPTER 14: HACK BACK WORK INTERRUPTIONS
Page 87 “In addition to the devastating human toll, these preventable errors . . .” Institute of Medicine,
Preventing Medication Errors: Consensus Study Report, ed. Philip Aspden et al. (Washington, DC: National Academies Press, 2007), https://doi.org/10.17226/11623.
Page 87 “If medical error was a disease, it would rank . . .” Maggie Fox and Lauren Dunn, “Could Medical Errors Be the No. 3 Cause of Death?” NBC News, May 4, 2016, www.nbcnews.com/health/health-care/could-medical-errors-be-no-3-cause-death-america-n568031.
Page 87 “In fact, studies found nurses experienced . . .” Victoria Colliver, “Prescription for Success: Don’t Bother Nurses,” SFGate, October 28, 2009, www.sfgate.com/health/article/Prescription-for-success-Don-t-bother-nurses-3282968.php.
Page 88 “They felt it was demeaning . . .” Debra Wood, “Decreasing Disruptions Reduces Medication Errors,” RN.com, accessed December 8, 2017, www.rn.com/Pages/ResourceDetails.aspx?id=3369.
Page 88 “Some hospitals even devised their own unique solutions . . .” Innovation Consultancy, “Sanctifying Medication Administration,” KP MedRite, accessed October 10, 2018, https://xnet.kp.org/innovationconsultancy/kpmedrite.html.
Page 88 “A multihospital study coordinated by the University of California, San Francisco, found . . .” Colliver, “Prescription for Success.”
Page 89 “The regulation specifically calls out ‘engaging in nonessential conversations’ . . .” “Code of Federal Regulations: Part 121 Operating Requirements: Domestic, Flag, and Supplemental Operations,” Federal Aviation Administration, accessed December 8, 2017, http://rgl.faa.gov/Regulatory_and_Guidance_Library/rgFAR.nsf/0/7027DA4135C34E2086257CBA004BF853?OpenDocument&Highlight=121.542.
Page 89 “Suzi Kim, a nurse at Kaiser Permanente West Los Angeles Medical Center, said . . .” Debra Wood, “Decreasing Disruptions Reduces Medication Errors,” rn.com, 2009, https://www.rn.com/Pages/ResourceDetails.aspx?id=3369.
Page 89 “Seventy percent of American offices . . .” Nick Fountain and Stacy Vanek Smith, “Episode 704: Open Office,” in Planet Money, August 8, 2018, www.npr.org/sections/money/2018/08/08/636668862/episode-704-open-office.
Page 89 “Unfortunately, according to a 2016 metastudy of over three hundred papers . . .” Yousef Alhorr et al., “Occupant Productivity and Office Indoor Environment Quality: A Review of the Literature,” Building and Environment 105 (August 15, 2016): 369–89, https://doi.org/10.1016/j.buildenv.2016.06.001.
Page 89 “Not surprisingly, these interruptions have also been shown . . .” Jeffrey Joseph, “Do Open/Collaborative Work Environments Increase, Decrease or Tend to Keep Employee Satisfaction Neutral?” Cornell University ILR School Digital Commons (Spring 2016), https://digitalcommons.ilr.cornell.edu/cgi/viewcontent.cgi?referer =https://www.google.ca/&httpsredir=1&article=1098&context=student.
CHAPTER 15: HACK BACK EMAIL
Page 93 “The average office-dwelling professional receives a hundred messages . . .” Sara Radicati ed., Email Statistics Report 2014–2018 (Palo Alto: Radicati Group, 2014), www.radicati.com/wp/wp-content/uploads/2014/01/Email-Statistics-Report-2014-2018-Executive-Summary.pdf.
Page 93 “In fact, a study published in the International Journal of Information Management found . . .” Thomas Jackson, Ray Dawson, and Darren Wilson, “Reducing the Effect of Email Interruptions on Employees,” International Journal of Information Management 23, no. 1 (February 2003): 55–65, https://doi.org/10.1016/S0268-4012(02)00068-3.
Page 93 “25 percent of that time is consumed reading emails . . .” Michael Mankins, “Why the French Email Law Won’t Restore Work-Life Balance,” Harvard Business Review, January 6, 2017, https://hbr.org/2017/01/why-the-french-email-law-wont-restore-work-life-balance.
Page 94 “Similarly, email’s uncertainty keeps us checking and pecking.” Sam McLeod, “Skinner—Operant Conditioning,” Simply Psychology, January 21, 2018, www.simplypsychology.org/operant-conditioning.html.
Page 96 “Instead of banging out a reply . . .” “Delay or Schedule Sending Email Messages,” Microsoft Office Support, https://support.office.com/en-us/article/delay-or-schedule-sending-email-messages-026af69f-c287-490a-a72f-6c65793744ba.
Page 96 “. . . and tools like Mixmax . . .” https://mixmax.com/.
Page 97 “I use SaneBox, a simple program that runs in the background . . .” www.sanebox.com/.
Page 98 “There’s mounting evidence that processing your email in batches . . .” Kostadin Kushlev and Elizabeth W. Dunn, “Checking Email Less Frequently Reduces Stress,” Computers in Human Behavior 43 (February 1, 2015): 220–28, https://doi.org/10.1016/j.chb.2014.11.005.
CHAPTER 16: HACK BACK GROUP CHAT
Page 101 “Jason Fried says group chat is ‘like being in an all-day meeting . . .’” Jason Fried, “Is Group Chat Making You Sweat?” Signal v. Noise, March 7, 2016, https://m.signalvnoise.com/is-group-chat-making-you-sweat.
Page 101 “Even though the real-time nature of group chat is exactly what makes it unique . . .” Jason Fried, “Is Group Chat Making You Sweat,” Signal v. Noise, March 16, 2016, https://m.signalvnoise.com/is-group-chat-making-you-sweat.
CHAPTER 17: HACK BACK MEETINGS
Page 105 “Meetings today are full of people barely paying attention . . .” The Year Without Pants: Wordpress.com and the Future of Work (San Francisco: Jossey-Bass, 2013), 42.
Page 106 “Attendees check email or fiddle around on their phones during meetings . . .” Catherine D. Middlebrooks, Tyson Kerr, and Alan D. Castel, “Selectively Distracted: Divided Attention and Memory for Important Information,” Psychological Science 28, no. 8 (August 2017): 1103–15, https://doi.org/10.1177/0956797617702502; Larry Rosen and Alexandra Samuel, “Conquering Digital Distraction,” Harvard Business Review, June 1, 2015, https://hbr.org/2015/06/conquering-digital-distraction.
CHAPTER 18: HACK BACK YOUR SMARTPHONE
Page 109 “The good news is, being dependent is not the same thing as being addicted.” “Principles of Drug Addiction Treatment: A Research-Based Guide (Third Edition),” National Institute on Drug Abuse, January 17, 2018, https://www.drugabuse.gov/publications/principles-drug-addiction-treatment-research-based-guide-third-edition.
Page 112 “Stubblebine recommends sorting your apps into three categories . . .” Tony Stubblebine, “How to Configure Your Cell Phone for Productivity and Focus,” Better Humans, August 24, 2017, https://betterhumans.coach.me/how-to-configure-your-cell-phone-for-productivity-and-focus-1e8bd8fc9e8d.
Page 113 “In 2013 Apple announced that its servers had sent 7.4 trillion push notifications.” David Pierce, “Turn Off Your Push Notifications. All of Them,” Wired, July 23, 2017, www.wired.com/story/turn-off-your-push-notifications/.
Page 113 “According to Adam Marchick, CEO of mobile marketing company Kahuna . . .” Adam Marchick in conversation with author, January 2016.
Page 114 “However, when someone calls twice within three minutes . . .” “How to Use Do Not Disturb While Driving,” Apple Support, accessed December 5, 2017, https://support.apple.com/en-us/HT208090.
CHAPTER 19: HACK BACK YOUR DESKTOP
Page 118 “A study by researchers at Princeton University found . . .” Stephanie McMains and Sabine Kastner, “Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex,” Journal of Neuroscience 31, no. 2 (January 12, 2011): 587–97, https://doi.org/10.1523/JNEUROSCI.3766-10.2011.
Page 118 “The same effect applies to digital environments, according to a study . . .” Marketta Niemelä and Pertti Saariluoma, “Layout Attributes and Recall,” Behaviour & Information Technology 22, no. 5 (September 1, 2003): 353–63, https://doi.org/10.1080/0144929031000156924.
Page 118 “According to Sophie Leroy at the University of Minnesota, moving from one thing . . .” Sophie Leroy, “Why Is It So Hard to Do My Work? The Challenge of Attention Residue When Switching Between Work Tasks,” Organizational Behavior and Human Decision Processes 109, no. 2 (July 1, 2009): 168–81, https://doi.org/10.1016/j.obhdp.2009.04.002.
CHAPTER 20: HACK BACK ONLINE ARTICLES
Page 124 “I started by installing an app called Pocket on my phone .
. .” https://getpocket.com/.
Page 125 “Generally speaking, we commit more errors when juggling many tasks . . .” Claudia Wallis, “GenM: The Multitasking Generation,” Time, March 27, 2006, http://content.time.com/time/magazine/article/0,9171,1174696,00.html.
Page 125 “Scientists call this ‘cross-modal attention,’ and it allows . . .” B. Rapp and S. K. Hendel, “Principles of Cross-Modal Competition: Evidence from Deficits of Attention,” Psychonomic Bulletin & Review 10, no. 1 (2003): 210–19.
Page 126 “A recent study found walking, even if done slowly . . .” May Wong, “Stanford Study Finds Walking Improves Creativity,” Stanford News, April 24, 2014, https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/.
Page 126 “In her study, Milkman gave participants an iPod . . .” Katherine L. Milkman, Julia A. Minson, and Kevin G. M. Volpp, “Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling,” Management Science 60, no. 2 (February 2014): 283–99, https://doi.org/10.1287/mnsc.2013.1784.
Page 126 “Participants who had access to the audiobooks only at the gym . . .” Brett Tomlinson, “Behave!,” Princeton Alumni Weekly, October 26, 2016, https://paw.princeton.edu/article/behave-katherine-milkman-04-studies-why-we-do-what-we-do-and-how-change-it.
CHAPTER 21: HACK BACK FEEDS
Page 129 “A free web browser extension called News Feed Eradicator for Facebook . . .” T. C. Sottek, “Kill the Facebook News Feed,” The Verge, May 23, 2014, www.theverge.com/2014/5/23/5744518/kill-the-facebook-news-feed.
Page 129 “Instead of scrolling the feed, we see tasks that we planned to do . . .” Freia Lobo, “This Chrome Extension Makes Your Facebook Addiction Productive,” Mashable, January 10, 2017, http://mashable.com/2017/01/10/todobook-chrome-extension/.
Page 131 “While I could install a browser extension called Newsfeed Burner . . .” https://chrome.google.com/webstore/detail/newsfeed-burner/gdjcjcbjnaelafcijbnceapahcgkpjkl.
Page 131 “Here’s how it works: during my scheduled social media time . . .” https://chrome.google.com/webstore/detail/open-multiple-websites/chebdlgebkhbmkeanhkgfojjaofeihgm.