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Greg is a technology journalist who has written for Venturebeat, Techcrunch, Fast Company, and other news services.","avatar":"https://secure.gravatar.com/avatar/36fb0b62cd32125bebf1806040529d3f?s=600&d=blank&r=g","twitter":null,"facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"futureofyou","roles":["author"]}],"headData":{"title":"Gregory Ferenstein | KQED","description":null,"ogImgSrc":"https://secure.gravatar.com/avatar/36fb0b62cd32125bebf1806040529d3f?s=600&d=blank&r=g","twImgSrc":"https://secure.gravatar.com/avatar/36fb0b62cd32125bebf1806040529d3f?s=600&d=blank&r=g"},"isLoading":false,"link":"/author/gferenstein"}},"breakingNewsReducer":{},"campaignFinanceReducer":{},"firebase":{"requesting":{},"requested":{},"timestamps":{},"data":{},"ordered":{},"auth":{"isLoaded":false,"isEmpty":true},"authError":null,"profile":{"isLoaded":false,"isEmpty":true},"listeners":{"byId":{},"allIds":[]},"isInitializing":false,"errors":[]},"navBarReducer":{"navBarId":"home","fullView":true,"showPlayer":false},"navMenuReducer":{"menus":[{"key":"menu1","items":[{"name":"News","link":"/","type":"title"},{"name":"Politics","link":"/politics"},{"name":"Science","link":"/science"},{"name":"Education","link":"/educationnews"},{"name":"Housing","link":"/housing"},{"name":"Immigration","link":"/immigration"},{"name":"Criminal Justice","link":"/criminaljustice"},{"name":"Silicon Valley","link":"/siliconvalley"},{"name":"Forum","link":"/forum"},{"name":"The California Report","link":"/californiareport"}]},{"key":"menu2","items":[{"name":"Arts & Culture","link":"/arts","type":"title"},{"name":"Critics’ Picks","link":"/thedolist"},{"name":"Cultural Commentary","link":"/artscommentary"},{"name":"Food & Drink","link":"/food"},{"name":"Bay Area Hip-Hop","link":"/bayareahiphop"},{"name":"Rebel Girls","link":"/rebelgirls"},{"name":"Arts Video","link":"/artsvideos"}]},{"key":"menu3","items":[{"name":"Podcasts","link":"/podcasts","type":"title"},{"name":"Bay Curious","link":"/podcasts/baycurious"},{"name":"Rightnowish","link":"/podcasts/rightnowish"},{"name":"The Bay","link":"/podcasts/thebay"},{"name":"On Our Watch","link":"/podcasts/onourwatch"},{"name":"Mindshift","link":"/podcasts/mindshift"},{"name":"Consider This","link":"/podcasts/considerthis"},{"name":"Political Breakdown","link":"/podcasts/politicalbreakdown"}]},{"key":"menu4","items":[{"name":"Live Radio","link":"/radio","type":"title"},{"name":"TV","link":"/tv","type":"title"},{"name":"Events","link":"/events","type":"title"},{"name":"For Educators","link":"/education","type":"title"},{"name":"Support KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"futureofyou_441994":{"type":"posts","id":"futureofyou_441994","meta":{"index":"posts_1591205157","site":"futureofyou","id":"441994","score":null,"sort":[1527181257000]},"guestAuthors":[],"slug":"digital-life-cutting-back-on-a-constant-smartphone-habit","title":"Digital Life: Cutting Back on a Constant Smartphone Habit","publishDate":1527181257,"format":"standard","headTitle":"KQED Future of You | KQED Science","labelTerm":{},"content":"\u003cp>Why are we checking Facebook, Instagram, Twitter, then Facebook again when we just wanted to check the weather?[contextly_sidebar id=\"KBASAVNdk6q8KVQQyG3VjHzCFQWbG3Xo\"]\u003c/p>\n\u003cp>Turns out, smartphone addiction is by design. Think of the constant stream of notifications, color schemes in apps and all the “likes,” followers and in-game trophies. Our phones and apps are designed to give us short-term, feel-good rewards, so we’ll use them longer — at the expense of reading, enjoying the moment or simply being bored.\u003c/p>\n\u003cp>Some companies are relenting in response to concerns from customers and experts. Google’s next operating system , for instance, will come with a “wind down” mode; the screen will automatically fade to grey at a designated time before bed. Another feature will automatically put your phone in “do not disturb” mode if you flip it face down on a table.\u003c/p>\n\u003cp>But most Android phones won’t get this system, Android P, until late this year or even next year, if at all. And it’s unclear if Apple plans similar features for the iPhone.\u003c/p>\n\u003cp>So, for now, here’s how you can outsmart the smartphone yourself:\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>LIMIT NOTIFICATIONS\u003c/strong>\u003c/p>\n\u003cp>Notice those red dots on iPhones and Samsung phones showing how many unread messages, news items or app updates you have left to read? Of course, you have.\u003c/p>\n\u003cp>“Red is a trigger color that instantly draws our attention,” notes The Center for Humane Technology , an organization that promotes a healthier, less dependent relationship to technology.\u003c/p>\n\u003cp>Other Android phones running the most recent version, Oreo, have smaller dots. There are no numbers, and colors are more subtle, but the concept is the same: to lure you into opening the app.\u003c/p>\n\u003cp>To foil that on iPhones and most recent Android phones, go to your phone’s settings and turn off the dots, known as badges, for all but the handful of apps you care most about. These might be messaging apps you use with friends, or news services you want breaking-news alerts from. But do you really need a red dot for the 2,346 unread emails you have?\u003c/p>\n\u003cp>You can also turn off push notifications, app by app.\u003c/p>\n\u003cp>With Facebook, you’ll need to go to the app’s own settings to turn off the dozens of notification categories, such as “updates on your friends since you last logged in.” Turning a category off will turn off dots for that category, too.\u003c/p>\n\u003cp>\u003cstrong>DETOX REGULARLY\u003c/strong>\u003c/p>\n\u003cp>It can be as simple as going to the bathroom without your phone or turning it off during meal times or even every Saturday. Leaving your phone behind helps your brain reset.\u003c/p>\n\u003cp>If you need a prompt on just why you should “detox,” try Moment, an app that automatically tracks how much you use your iPhone or iPad each day. It’s not perfect, as the timer runs anytime your screen is unlocked, even if you’ve stepped away. Still, the results will probably surprise you. For Android, there’s an app called QualityTime.\u003c/p>\n\u003cp>\u003cstrong>SET A SCHEDULE\u003c/strong>\u003c/p>\n\u003cp>Nir Eyal, author of “Hooked: How to Build Habit-Forming Products,” compares humans to lab mice in an experiment of random rewards. Mice, it turns out, respond “most voraciously to random rewards,” Eyal wrote in 2012 .\u003c/p>\n\u003cp>Social media apps have perfected the art of random rewards. You don’t know when you’ll get a friend request, or a like, or even when you’ll see a new post from a friend. Cue endless check-ins and scrolling.\u003c/p>\n\u003cp>Set aside a specific time each day to check Facebook — or email, or instant messages. Then resist the urge until the next scheduled time.\u003c/p>\n\u003cp>Along those lines, try deleting the Facebook app from your phone and check only from a computer. This could help reduce the temptation to check all day.\u003c/p>\n\u003cp>\u003cstrong>TURN OFF AUTOPLAY\u003c/strong>\u003c/p>\n\u003cp>Binge-watching might be fun sometimes, but it shouldn’t be standard behavior. Services like YouTube and Netflix often play the next video automatically. Turn that off in the settings. Otherwise, it’s easy to forget where time went in the middle of a “Stranger Things” binge.\u003c/p>\n\u003cp>\u003cstrong>GET AN ALARM CLOCK\u003c/strong>\u003c/p>\n\u003cp>There was a time not too long ago when we were able to wake up without our phones, using a magical device called an alarm clock. Get one.\u003c/p>\n\u003cp>The Center for Humane Technology suggests banishing phones from your bedside, if not the entire bedroom. This should make for better sleep, partly because the blue light emitted from your phone can delay your body’s release of melatonin, which helps your body go to sleep at night. But perking up after a bedtime Facebook “like” or getting anxious after reading a news story can also disrupt your ZZZs.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>So, put your phone a little further and who knows, you might even wake up and say good morning to your partner instead of checking your phone before you’re even out of bed.\u003c/p>\n\n","blocks":[],"excerpt":"Some companies have started relenting to mounting concerns over smartphone addiction but in the meantime here is a list of ways to cut back on smartphone use.","status":"publish","parent":0,"modified":1527116385,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":28,"wordCount":855},"headData":{"title":"Digital Life: Cutting Back on a Constant Smartphone Habit | KQED","description":"Some companies have started relenting to mounting concerns over smartphone addiction but in the meantime here is a list of ways to cut back on smartphone use.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Digital Life: Cutting Back on a Constant Smartphone Habit","datePublished":"2018-05-24T17:00:57.000Z","dateModified":"2018-05-23T22:59:45.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"441994 https://ww2.kqed.org/futureofyou/?p=441994","disqusUrl":"https://ww2.kqed.org/futureofyou/2018/05/24/digital-life-cutting-back-on-a-constant-smartphone-habit/","disqusTitle":"Digital Life: Cutting Back on a Constant Smartphone Habit","source":"Technology","nprByline":"Barbara Ortutay\u003cbr />The Associated Press","path":"/futureofyou/441994/digital-life-cutting-back-on-a-constant-smartphone-habit","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Why are we checking Facebook, Instagram, Twitter, then Facebook again when we just wanted to check the weather?\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>Turns out, smartphone addiction is by design. Think of the constant stream of notifications, color schemes in apps and all the “likes,” followers and in-game trophies. Our phones and apps are designed to give us short-term, feel-good rewards, so we’ll use them longer — at the expense of reading, enjoying the moment or simply being bored.\u003c/p>\n\u003cp>Some companies are relenting in response to concerns from customers and experts. Google’s next operating system , for instance, will come with a “wind down” mode; the screen will automatically fade to grey at a designated time before bed. Another feature will automatically put your phone in “do not disturb” mode if you flip it face down on a table.\u003c/p>\n\u003cp>But most Android phones won’t get this system, Android P, until late this year or even next year, if at all. And it’s unclear if Apple plans similar features for the iPhone.\u003c/p>\n\u003cp>So, for now, here’s how you can outsmart the smartphone yourself:\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>LIMIT NOTIFICATIONS\u003c/strong>\u003c/p>\n\u003cp>Notice those red dots on iPhones and Samsung phones showing how many unread messages, news items or app updates you have left to read? Of course, you have.\u003c/p>\n\u003cp>“Red is a trigger color that instantly draws our attention,” notes The Center for Humane Technology , an organization that promotes a healthier, less dependent relationship to technology.\u003c/p>\n\u003cp>Other Android phones running the most recent version, Oreo, have smaller dots. There are no numbers, and colors are more subtle, but the concept is the same: to lure you into opening the app.\u003c/p>\n\u003cp>To foil that on iPhones and most recent Android phones, go to your phone’s settings and turn off the dots, known as badges, for all but the handful of apps you care most about. These might be messaging apps you use with friends, or news services you want breaking-news alerts from. But do you really need a red dot for the 2,346 unread emails you have?\u003c/p>\n\u003cp>You can also turn off push notifications, app by app.\u003c/p>\n\u003cp>With Facebook, you’ll need to go to the app’s own settings to turn off the dozens of notification categories, such as “updates on your friends since you last logged in.” Turning a category off will turn off dots for that category, too.\u003c/p>\n\u003cp>\u003cstrong>DETOX REGULARLY\u003c/strong>\u003c/p>\n\u003cp>It can be as simple as going to the bathroom without your phone or turning it off during meal times or even every Saturday. Leaving your phone behind helps your brain reset.\u003c/p>\n\u003cp>If you need a prompt on just why you should “detox,” try Moment, an app that automatically tracks how much you use your iPhone or iPad each day. It’s not perfect, as the timer runs anytime your screen is unlocked, even if you’ve stepped away. Still, the results will probably surprise you. For Android, there’s an app called QualityTime.\u003c/p>\n\u003cp>\u003cstrong>SET A SCHEDULE\u003c/strong>\u003c/p>\n\u003cp>Nir Eyal, author of “Hooked: How to Build Habit-Forming Products,” compares humans to lab mice in an experiment of random rewards. Mice, it turns out, respond “most voraciously to random rewards,” Eyal wrote in 2012 .\u003c/p>\n\u003cp>Social media apps have perfected the art of random rewards. You don’t know when you’ll get a friend request, or a like, or even when you’ll see a new post from a friend. Cue endless check-ins and scrolling.\u003c/p>\n\u003cp>Set aside a specific time each day to check Facebook — or email, or instant messages. Then resist the urge until the next scheduled time.\u003c/p>\n\u003cp>Along those lines, try deleting the Facebook app from your phone and check only from a computer. This could help reduce the temptation to check all day.\u003c/p>\n\u003cp>\u003cstrong>TURN OFF AUTOPLAY\u003c/strong>\u003c/p>\n\u003cp>Binge-watching might be fun sometimes, but it shouldn’t be standard behavior. Services like YouTube and Netflix often play the next video automatically. Turn that off in the settings. Otherwise, it’s easy to forget where time went in the middle of a “Stranger Things” binge.\u003c/p>\n\u003cp>\u003cstrong>GET AN ALARM CLOCK\u003c/strong>\u003c/p>\n\u003cp>There was a time not too long ago when we were able to wake up without our phones, using a magical device called an alarm clock. Get one.\u003c/p>\n\u003cp>The Center for Humane Technology suggests banishing phones from your bedside, if not the entire bedroom. This should make for better sleep, partly because the blue light emitted from your phone can delay your body’s release of melatonin, which helps your body go to sleep at night. But perking up after a bedtime Facebook “like” or getting anxious after reading a news story can also disrupt your ZZZs.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>So, put your phone a little further and who knows, you might even wake up and say good morning to your partner instead of checking your phone before you’re even out of bed.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/441994/digital-life-cutting-back-on-a-constant-smartphone-habit","authors":["byline_futureofyou_441994"],"categories":["futureofyou_1060","futureofyou_1","futureofyou_73"],"tags":["futureofyou_828","futureofyou_1506","futureofyou_188","futureofyou_35"],"featImg":"futureofyou_254127","label":"source_futureofyou_441994"},"futureofyou_439443":{"type":"posts","id":"futureofyou_439443","meta":{"index":"posts_1591205157","site":"futureofyou","id":"439443","score":null,"sort":[1518462046000]},"guestAuthors":[],"slug":"those-smartphone-dings-are-turning-you-into-a-pavlov-dog","title":"Those Smartphone Dings Are Turning You Into a Pavlov Dog","publishDate":1518462046,"format":"standard","headTitle":"KQED Future of You | KQED Science","labelTerm":{"term":1096,"site":"futureofyou"},"content":"\u003cp>If the Russian psychologist Ivan Pavlov were alive today, what would he say about smartphones? He might not think of them as phones at all, but instead as remarkable tools for understanding how technology can manipulate our brains.\u003c/p>\n\u003cp>Pavlov's own findings — from \u003ca href=\"https://www.nobelprize.org/educational/medicine/pavlov/readmore.html\" target=\"_blank\" rel=\"noopener\">experiments\u003c/a> he did more than a century ago, involving food, buzzers and slobbering dogs — offer key insights, into why our phones have become almost an extension of our bodies, modern researchers say. The findings also provide clues to how we can break our dependence.\u003c/p>\n\u003cp>Pavlov originally set off to study canine digestion. But one day, he noticed something peculiar while feeding his dogs. If he played a sound — like a metronome or buzzer — before mealtimes, eventually the sound started to have a special meaning for the animals. It meant food was coming! The dogs actually started drooling when they heard the sound, even if no food was around.[contextly_sidebar id=\"WFvp0A8BvWC683stKdY7NtFgZFPpmCHR\"]\u003c/p>\n\u003cp>Hearing the buzzer had become pleasurable.\u003c/p>\n\u003cp>That's exactly what's happening with smartphones, says David Greenfield, a \u003ca href=\"http://virtual-addiction.com/about-us/\" target=\"_blank\" rel=\"noopener\">psychologist\u003c/a> and assistant clinical professor of psychiatry at the University of Connecticut.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>When we hear a ding or little ditty alerting us to a new text, email or Facebook post, cells in our brains likely release dopamine — one of the chemical transmitters in the brain's reward circuitry. That dopamine makes us feel pleasure, Greenfield says.\u003c/p>\n\u003cp>\"That ping is telling us there is some type of reward there, waiting for us,\" Greenfield says.\u003c/p>\n\u003cp>Over time, that ping can become more powerful than the reward itself. Research on animals suggests dopamine levels in the brain can be twice as high when you anticipate the reward as when you actually receive it.\u003c/p>\n\u003cp>In other words, just hearing the notification can be more pleasurable than the text, email or tweet. \"Smartphone notifications have turned us all into Pavlov's dogs,\" Greenfield says.\u003c/p>\n\u003cp>\u003cstrong>Signs you might need to cut back\u003c/strong>\u003c/p>\n\u003cp>The average adult checks their phone 50 to 300 times each day, Greenfield says. And smartphones use psychological tricks that encourage our continued high usage — some of the same tricks slot machines use to hook gamblers.[contextly_sidebar id=\"oJLVZ8oFYDN98pI8tihIPWKg11UGF8v0\"]\u003c/p>\n\u003cp>\"For example, every time you look at your phone, you don't know what you're going to find — how relevant or desirable a message is going to be,\" Greenfield says. \"So you keep checking it over and over again because every once in a while, there's something good there.\" (This is called a variable ratio schedule of reinforcement. Animal studies suggest it makes dopamine skyrocket in the brain's reward circuity and is possibly one reason people keep playing slot machines.)\u003c/p>\n\u003cp>A growing number of doctors and psychologists are concerned about our relationship with the phone. There's a debate about what to call the problem. Some say \"disorder\" or \"problematic behavior.\" Others think over-reliance on a smartphone can become a behavioral addiction, like gambling.\u003c/p>\n\u003cp>\"It's a spectrum disorder,\" says Dr. Anna Lembke, a \u003ca href=\"https://profiles.stanford.edu/anna-lembke\" target=\"_blank\" rel=\"noopener\">psychiatrist\u003c/a> at Stanford University, who studies addiction. \"There are mild, moderate and extreme forms.\" And for many people, there's no problem at all.\u003c/p>\n\u003cp>In this way, the phone is kind of like alcohol, Lembke says. Moderate alcohol consumption can be beneficial, for some people.\u003c/p>\n\u003cp>\"You can make an argument that a temperate amount of smartphone or screen use might be good for people,\" Lembke says. \"So I'm not saying, 'Everybody get rid of their smartphones because they're completely addictive,' But instead, let's be very thoughtful about how we're how we're using these devices, because we can use them in pathological ways.\"\u003c/p>\n\u003cp>Signs you might be experiencing problematic use, Lembke says, include these:\u003c/p>\n\u003cul>\n\u003cli>Interacting with the device keeps you up late or otherwise interferes with your sleep.\u003c/li>\n\u003cli>It reduces the time you have to be with friends or family.\u003c/li>\n\u003cli>It interferes with your ability to finish work or homework.\u003c/li>\n\u003cli>It causes you to be rude, even subconsciously. \"For instance,\" Lembke asks, \"are you in the middle of having a conversation with someone and just dropping down and scrolling through your phone?\" That's a bad sign.\u003c/li>\n\u003cli>It's squelching your creativity. \"I think that's really what people don't realize with their smartphone usage,\" Lembke says. \"It can really deprive you of a kind of seamless flow of creative thought that generates from your own brain.\"\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Consider a digital detox one day a week\u003c/strong>\u003c/p>\n\u003cp>\u003ca href=\"http://www.letitripple.org/about/tiffany-shlain/\" target=\"_blank\" rel=\"noopener\">Tiffany Shlain\u003c/a>, a San Francisco Bay Area filmmaker, noticed some of those warning signs in herself and loved ones, so she and her family now power down all their devices every Friday evening, for a 24-hour period.[contextly_sidebar id=\"oKMoZqJxDnKRySnPIdhx72Nu1HStqOIa\"]\u003c/p>\n\u003cp>\"It's something we look forward to each week,\" Shlain says. She and her husband \u003ca href=\"http://goldberg.berkeley.edu/\" target=\"_blank\" rel=\"noopener\">Ken Goldberg\u003c/a>, a professor in the field of robotics at the University of California, Berkeley, are very tech savvy. But they find they need a break.\u003c/p>\n\u003cp>\"During the week, [we're] like an emotional pinball machine responding to all the external forces,\" Shlain says. The buzzes, beeps, emails, alerts and notifications never end.\u003c/p>\n\u003cp>Shutting the smartphones off shuts out all those distractions.\u003c/p>\n\u003cp>\"You're making your time sacred again — reclaiming it,\" Shlain says. \"You stop all the noise.\"\u003c/p>\n\u003cp>When they started the digital break, which they call \"Tech Shabbat,\" Saturdays suddenly felt very different. The family's not religious, she says, but they love the Jewish Sabbath ritual of setting aside a day for rest or restoration.\u003c/p>\n\u003cp>\"The days felt much longer, and we generally feel much more relaxed,\" says Goldberg.\u003c/p>\n\u003cp>Their daughter, Odessa Shlain Goldberg, a ninth-grader, says the unplugging takes some of the pressure off.\u003c/p>\n\u003cp>\"There's no FOMO — fear of missing out — or seeing what my friends are doing,\" Odessa says. \"It's a family day.\"\u003c/p>\n\u003cp>The teen says the perspective she gains from the digital power-down carries over into the rest of the week. For instance, she thinks about using social media differently. She realizes the social-media feeds often make other people's lives appear more exciting or glamorous.\u003c/p>\n\u003cp>\"If you're sitting at home scrolling, you're not having that glamorous experience,\" she says. \"So it feels a little discouraging.\"\u003c/p>\n\u003cp>\u003cstrong>Smartphones can compound teen angst, but there's a sweet spot\u003c/strong>\u003c/p>\n\u003cp>Odessa is definitely not alone in those observations. Social media can amplify the anxieties that come along with adolescence.\u003c/p>\n\u003cp>A recent study of high school students, \u003ca href=\"http://psycnet.apa.org/record/2018-02758-001\" target=\"_blank\" rel=\"noopener\">published\u003c/a> in the journal \u003cem>Emotion\u003c/em>, found that too much time spent on digital devices is linked to lower self-esteem and a decrease in well-being. The survey asked teens how much time they spent — outside of schoolwork — on activities such as texting, gaming, searching the internet or using social media.\u003c/p>\n\u003cp>\"We found teens who spend five or more hours a day online are twice as likely to say they're unhappy,\" compared to those who spend less time plugged in, explains the study's author, \u003ca href=\"http://www.psychology.sdsu.edu/people/jean-twenge/\" target=\"_blank\" rel=\"noopener\">Jean Twenge\u003c/a>, a professor of psychology at San Diego State University.\u003c/p>\n\u003cp>Twenge's research suggests digital abstinence is not good either. Teens who have no access to screens or social media may feel shut out, she says.\u003c/p>\n\u003cp>But there may be a sweet spot. According to the survey data, \"the teens who spend a little time — an hour or two hours a day [on their devices] — those are actually the happiest teens,\" Twenge says.\u003c/p>\n\u003cp>At its best, technology connects us to new ideas and people. It makes the world smaller, and opens up possibilities.\u003c/p>\n\u003cp>\"The ability to connect with people across the world is one the great benefits,\" Odessa believes. She says she's made some of her friends \"purely online.\"\u003c/p>\n\u003cp>\"We need to wrestle with it more,\" her mother says.\u003c/p>\n\u003cp>Technology is not going away — our lives are becoming more wired all the time. But Shlain and Odessa say taking a weekly break helps their whole family find a happy medium in dealing with their phones.\u003c/p>\n\u003cp>Copyright 2018 NPR. To see more, visit \u003ca href=\"http://www.npr.org/\">http://www.npr.org/\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=A+Tiny+Pulse+Of+Electricity+Can+Help+The+Brain+Form+Lasting+Memories&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp> \u003c/p>\n\n","blocks":[],"excerpt":"A growing number of doctors concerned about our relationship with the smartphones.","status":"publish","parent":0,"modified":1518462004,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":42,"wordCount":1355},"headData":{"title":"Those Smartphone Dings Are Turning You Into a Pavlov Dog | KQED","description":"A growing number of doctors concerned about our relationship with the smartphones.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Those Smartphone Dings Are Turning You Into a Pavlov Dog","datePublished":"2018-02-12T19:00:46.000Z","dateModified":"2018-02-12T19:00:04.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"439443 https://ww2.kqed.org/futureofyou/?p=439443","disqusUrl":"https://ww2.kqed.org/futureofyou/2018/02/12/those-smartphone-dings-are-turning-you-into-a-pavlov-dog/","disqusTitle":"Those Smartphone Dings Are Turning You Into a Pavlov Dog","nprByline":"Michaeleen Doucleff and Allison Aubrey\u003cbr />NPR Shots","path":"/futureofyou/439443/those-smartphone-dings-are-turning-you-into-a-pavlov-dog","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>If the Russian psychologist Ivan Pavlov were alive today, what would he say about smartphones? He might not think of them as phones at all, but instead as remarkable tools for understanding how technology can manipulate our brains.\u003c/p>\n\u003cp>Pavlov's own findings — from \u003ca href=\"https://www.nobelprize.org/educational/medicine/pavlov/readmore.html\" target=\"_blank\" rel=\"noopener\">experiments\u003c/a> he did more than a century ago, involving food, buzzers and slobbering dogs — offer key insights, into why our phones have become almost an extension of our bodies, modern researchers say. The findings also provide clues to how we can break our dependence.\u003c/p>\n\u003cp>Pavlov originally set off to study canine digestion. But one day, he noticed something peculiar while feeding his dogs. If he played a sound — like a metronome or buzzer — before mealtimes, eventually the sound started to have a special meaning for the animals. It meant food was coming! The dogs actually started drooling when they heard the sound, even if no food was around.\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>Hearing the buzzer had become pleasurable.\u003c/p>\n\u003cp>That's exactly what's happening with smartphones, says David Greenfield, a \u003ca href=\"http://virtual-addiction.com/about-us/\" target=\"_blank\" rel=\"noopener\">psychologist\u003c/a> and assistant clinical professor of psychiatry at the University of Connecticut.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>When we hear a ding or little ditty alerting us to a new text, email or Facebook post, cells in our brains likely release dopamine — one of the chemical transmitters in the brain's reward circuitry. That dopamine makes us feel pleasure, Greenfield says.\u003c/p>\n\u003cp>\"That ping is telling us there is some type of reward there, waiting for us,\" Greenfield says.\u003c/p>\n\u003cp>Over time, that ping can become more powerful than the reward itself. Research on animals suggests dopamine levels in the brain can be twice as high when you anticipate the reward as when you actually receive it.\u003c/p>\n\u003cp>In other words, just hearing the notification can be more pleasurable than the text, email or tweet. \"Smartphone notifications have turned us all into Pavlov's dogs,\" Greenfield says.\u003c/p>\n\u003cp>\u003cstrong>Signs you might need to cut back\u003c/strong>\u003c/p>\n\u003cp>The average adult checks their phone 50 to 300 times each day, Greenfield says. And smartphones use psychological tricks that encourage our continued high usage — some of the same tricks slot machines use to hook gamblers.\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>\"For example, every time you look at your phone, you don't know what you're going to find — how relevant or desirable a message is going to be,\" Greenfield says. \"So you keep checking it over and over again because every once in a while, there's something good there.\" (This is called a variable ratio schedule of reinforcement. Animal studies suggest it makes dopamine skyrocket in the brain's reward circuity and is possibly one reason people keep playing slot machines.)\u003c/p>\n\u003cp>A growing number of doctors and psychologists are concerned about our relationship with the phone. There's a debate about what to call the problem. Some say \"disorder\" or \"problematic behavior.\" Others think over-reliance on a smartphone can become a behavioral addiction, like gambling.\u003c/p>\n\u003cp>\"It's a spectrum disorder,\" says Dr. Anna Lembke, a \u003ca href=\"https://profiles.stanford.edu/anna-lembke\" target=\"_blank\" rel=\"noopener\">psychiatrist\u003c/a> at Stanford University, who studies addiction. \"There are mild, moderate and extreme forms.\" And for many people, there's no problem at all.\u003c/p>\n\u003cp>In this way, the phone is kind of like alcohol, Lembke says. Moderate alcohol consumption can be beneficial, for some people.\u003c/p>\n\u003cp>\"You can make an argument that a temperate amount of smartphone or screen use might be good for people,\" Lembke says. \"So I'm not saying, 'Everybody get rid of their smartphones because they're completely addictive,' But instead, let's be very thoughtful about how we're how we're using these devices, because we can use them in pathological ways.\"\u003c/p>\n\u003cp>Signs you might be experiencing problematic use, Lembke says, include these:\u003c/p>\n\u003cul>\n\u003cli>Interacting with the device keeps you up late or otherwise interferes with your sleep.\u003c/li>\n\u003cli>It reduces the time you have to be with friends or family.\u003c/li>\n\u003cli>It interferes with your ability to finish work or homework.\u003c/li>\n\u003cli>It causes you to be rude, even subconsciously. \"For instance,\" Lembke asks, \"are you in the middle of having a conversation with someone and just dropping down and scrolling through your phone?\" That's a bad sign.\u003c/li>\n\u003cli>It's squelching your creativity. \"I think that's really what people don't realize with their smartphone usage,\" Lembke says. \"It can really deprive you of a kind of seamless flow of creative thought that generates from your own brain.\"\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Consider a digital detox one day a week\u003c/strong>\u003c/p>\n\u003cp>\u003ca href=\"http://www.letitripple.org/about/tiffany-shlain/\" target=\"_blank\" rel=\"noopener\">Tiffany Shlain\u003c/a>, a San Francisco Bay Area filmmaker, noticed some of those warning signs in herself and loved ones, so she and her family now power down all their devices every Friday evening, for a 24-hour period.\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>\"It's something we look forward to each week,\" Shlain says. She and her husband \u003ca href=\"http://goldberg.berkeley.edu/\" target=\"_blank\" rel=\"noopener\">Ken Goldberg\u003c/a>, a professor in the field of robotics at the University of California, Berkeley, are very tech savvy. But they find they need a break.\u003c/p>\n\u003cp>\"During the week, [we're] like an emotional pinball machine responding to all the external forces,\" Shlain says. The buzzes, beeps, emails, alerts and notifications never end.\u003c/p>\n\u003cp>Shutting the smartphones off shuts out all those distractions.\u003c/p>\n\u003cp>\"You're making your time sacred again — reclaiming it,\" Shlain says. \"You stop all the noise.\"\u003c/p>\n\u003cp>When they started the digital break, which they call \"Tech Shabbat,\" Saturdays suddenly felt very different. The family's not religious, she says, but they love the Jewish Sabbath ritual of setting aside a day for rest or restoration.\u003c/p>\n\u003cp>\"The days felt much longer, and we generally feel much more relaxed,\" says Goldberg.\u003c/p>\n\u003cp>Their daughter, Odessa Shlain Goldberg, a ninth-grader, says the unplugging takes some of the pressure off.\u003c/p>\n\u003cp>\"There's no FOMO — fear of missing out — or seeing what my friends are doing,\" Odessa says. \"It's a family day.\"\u003c/p>\n\u003cp>The teen says the perspective she gains from the digital power-down carries over into the rest of the week. For instance, she thinks about using social media differently. She realizes the social-media feeds often make other people's lives appear more exciting or glamorous.\u003c/p>\n\u003cp>\"If you're sitting at home scrolling, you're not having that glamorous experience,\" she says. \"So it feels a little discouraging.\"\u003c/p>\n\u003cp>\u003cstrong>Smartphones can compound teen angst, but there's a sweet spot\u003c/strong>\u003c/p>\n\u003cp>Odessa is definitely not alone in those observations. Social media can amplify the anxieties that come along with adolescence.\u003c/p>\n\u003cp>A recent study of high school students, \u003ca href=\"http://psycnet.apa.org/record/2018-02758-001\" target=\"_blank\" rel=\"noopener\">published\u003c/a> in the journal \u003cem>Emotion\u003c/em>, found that too much time spent on digital devices is linked to lower self-esteem and a decrease in well-being. The survey asked teens how much time they spent — outside of schoolwork — on activities such as texting, gaming, searching the internet or using social media.\u003c/p>\n\u003cp>\"We found teens who spend five or more hours a day online are twice as likely to say they're unhappy,\" compared to those who spend less time plugged in, explains the study's author, \u003ca href=\"http://www.psychology.sdsu.edu/people/jean-twenge/\" target=\"_blank\" rel=\"noopener\">Jean Twenge\u003c/a>, a professor of psychology at San Diego State University.\u003c/p>\n\u003cp>Twenge's research suggests digital abstinence is not good either. Teens who have no access to screens or social media may feel shut out, she says.\u003c/p>\n\u003cp>But there may be a sweet spot. According to the survey data, \"the teens who spend a little time — an hour or two hours a day [on their devices] — those are actually the happiest teens,\" Twenge says.\u003c/p>\n\u003cp>At its best, technology connects us to new ideas and people. It makes the world smaller, and opens up possibilities.\u003c/p>\n\u003cp>\"The ability to connect with people across the world is one the great benefits,\" Odessa believes. She says she's made some of her friends \"purely online.\"\u003c/p>\n\u003cp>\"We need to wrestle with it more,\" her mother says.\u003c/p>\n\u003cp>Technology is not going away — our lives are becoming more wired all the time. But Shlain and Odessa say taking a weekly break helps their whole family find a happy medium in dealing with their phones.\u003c/p>\n\u003cp>Copyright 2018 NPR. To see more, visit \u003ca href=\"http://www.npr.org/\">http://www.npr.org/\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=A+Tiny+Pulse+Of+Electricity+Can+Help+The+Brain+Form+Lasting+Memories&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/439443/those-smartphone-dings-are-turning-you-into-a-pavlov-dog","authors":["byline_futureofyou_439443"],"categories":["futureofyou_1060","futureofyou_1"],"tags":["futureofyou_61","futureofyou_271","futureofyou_188","futureofyou_35"],"collections":["futureofyou_1093","futureofyou_1096"],"featImg":"futureofyou_439445","label":"futureofyou_1096"},"futureofyou_439132":{"type":"posts","id":"futureofyou_439132","meta":{"index":"posts_1591205157","site":"futureofyou","id":"439132","score":null,"sort":[1517936665000]},"guestAuthors":[],"slug":"teen-happiness-plummeted-after-2012-one-possible-reason-why","title":"Teen Happiness Plummeted After 2012. Here's One Possible Reason Why ...","publishDate":1517936665,"format":"standard","headTitle":"KQED Future of You | KQED Science","labelTerm":{},"content":"\u003cp>We’d all like to be a little happier.\u003c/p>\n\u003cp>The problem is that \u003ca href=\"http://sonjalyubomirsky.com/wp-content/themes/sonjalyubomirsky/papers/LSS2005.pdf\">much of what determines happiness is outside of our control\u003c/a>. Some of us are genetically predisposed to see the world through rose-colored glasses, while others have a generally negative outlook. Bad things happen, to us and in the world. People can be unkind, and jobs can be tedious.\u003c/p>\n\u003caside class=\"pullquote alignright\">An analysis of 1 million teens showed those who spent more time on the internet, playing computer games, on social media, texting, using video chat or watching TV were less happy.\u003c/aside>\n\u003cp> But we do have some control over how we spend our leisure time. That’s one reason why it’s worth asking which leisure time activities are linked to happiness, and which aren’t.\u003c/p>\n\u003cp>In \u003ca href=\"http://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000403\">a new analysis of 1 million U.S. teens\u003c/a>, my co-authors and I looked at how teens were spending their free time and which activities correlated with happiness, and which didn’t.\u003c/p>\n\u003cp>We wanted to see if changes in the way teens spend their free time might partially explain a startling drop in teens’ happiness after 2012 – and perhaps the decline in adults’ happiness since 2000 as well.\u003c/p>\n\u003ch2>A possible culprit emerges\u003c/h2>\n\u003cp>In our study, \u003ca href=\"http://www.monitoringthefuture.org/\">we analyzed data\u003c/a> from a nationally representative survey of eighth-, 10th- and 12th-graders that’s been conducted annually since 1991.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Every year, teens are asked about their general happiness, in addition to how they spend their time. We found that teens who spent more time seeing their friends in person, exercising, playing sports, attending religious services, reading or even doing homework were happier. However, teens who spent more time on the internet, playing computer games, on social media, texting, using video chat or watching TV were less happy.\u003c/p>\n\u003cp>In other words, every activity that didn’t involve a screen was linked to more happiness, and every activity that involved a screen was linked to less happiness. The differences were considerable: Teens who spent more than five hours a day online were twice as likely to be unhappy as those who spent less than an hour a day.\u003c/p>\n\u003cp>Of course, it might be that unhappy people seek out screen activities. However, a growing number of studies show that most of the causation goes from screen use to unhappiness, not the other way around.\u003c/p>\n\u003cp>In \u003ca href=\"http://online.liebertpub.com/doi/abs/10.1089/cyber.2016.0259?journalCode=cyber\">one experiment\u003c/a>, people who were randomly assigned to give up Facebook for a week ended that time happier, less lonely and less depressed than those who continued to use Facebook. In another study, young adults required to give up Facebook for their jobs \u003ca href=\"https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2916158\">were happier than those who kept their accounts\u003c/a>. In addition, \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1755296616300862\">several\u003c/a> \u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069841\">longitudinal\u003c/a> \u003ca href=\"https://link.springer.com/article/10.1007/s11482-016-9458-7\">studies\u003c/a> show that screen time leads to unhappiness but \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/28093386\">unhappiness doesn’t lead to more screen time\u003c/a>.\u003c/p>\n\u003cp>If you wanted to give advice based on this research, it would be very simple: Put down your phone or tablet and go do something – just about anything – else.\u003c/p>\n\u003ch2>It’s not just teens\u003c/h2>\n\u003cp>These links between happiness and time use are worrying news, as the current generation of teens (whom I call “iGen” \u003ca href=\"http://www.simonandschuster.com/books/iGen/Jean-M-Twenge/9781501151989\">in my book of the same name\u003c/a>) spends more time with screens than any previous generation. Time spent online doubled between 2006 and 2016, and 82 percent of 12th-graders now use social\u003cbr>\nmedia every day (up from 51 percent in 2008).\u003c/p>\n\u003cp>Sure enough, teens’ happiness suddenly plummeted after 2012 (the year when the majority of Americans owned smartphones). So did teens’ self-esteem and their satisfaction with their lives, especially their satisfaction with their friends, the amount of fun they were having, and their lives as a whole. These declines in well-being mirror other studies finding sharp increases in mental health issues among iGen, including in \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1177/2167702617723376\">depressive symptoms\u003c/a>, \u003ca href=\"http://pediatrics.aappublications.org/content/early/2016/11/10/peds.2016-1878\">major depression\u003c/a>, \u003ca href=\"https://jamanetwork.com/journals/jama/article-abstract/2664031/\">self-harm\u003c/a> and \u003ca href=\"https://www.cdc.gov/mmwr/volumes/66/wr/mm6630a6.htm\">suicide\u003c/a>. Especially compared to the \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2008.02204.x\">optimistic and almost relentlessly positive millennials\u003c/a>, iGen is markedly less self-assured, and more are depressed.\u003c/p>\n\u003cp>A similar trend might be occurring for adults: My co-authors and I previously found that \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1177/1948550615602933?journalCode=sppa\">adults over age 30 were less happy than they were 15 years ago\u003c/a>, and that \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/28265779\">adults were having sex less frequently\u003c/a>. There may be many reasons for these trends, but \u003ca href=\"http://www.cnn.com/2016/06/30/health/americans-screen-time-nielsen/index.html\">adults are also spending more time with screens\u003c/a> than they used to. That might mean less face-to-face time with other people, including with their sexual partners. The result: \u003ca href=\"http://journals.sagepub.com/doi/full/10.1177/1948550615616462\">less sex and less happiness\u003c/a>.\u003c/p>\n\u003cp>Although both teen and adult happiness dropped during the years of high unemployment amid the Great Recession (2008-2010), happiness didn’t rebound in the years after 2012 \u003ca href=\"https://www.economicgreenfield.com/2016/01/08/u-3-and-u-6-unemployment-rate-long-term-reference-charts-as-of-january-8-2016/\">when the economy was doing progressively better\u003c/a>. Instead, happiness continued to decline as the economy improved, making it unlikely that economic cycles were to blame for lower happiness after 2012.\u003c/p>\n\u003cp>Growing income inequality could play a role, especially for adults. But if so, one would expect that happiness would have been dropping continuously since the 1980s, \u003ca href=\"https://www.cbsnews.com/news/dreaming-of-a-better-gini/\">when income inequality began to grow\u003c/a>. Instead, happiness began to decline around 2000 for adults and around 2012 for teens. Nevertheless, it’s possible that concerns about the job market and income inequality reached a tipping point in the early 2000s.\u003c/p>\n\u003cp>Somewhat surprisingly, we found that teens who didn’t use digital media at all were actually a little less happy than those who used digital media a little bit (less than an hour a day). Happiness was then steadily lower with more hours of use. Thus, the happiest teens were those who used digital media, \u003ca href=\"https://theconversation.com/does-apple-have-an-obligation-to-make-the-iphone-safer-for-kids-89822\">but for a limited amount of time\u003c/a>.\u003c/p>\n\u003cp>The answer, then, is not to give up technology entirely. Instead, the solution is a familiar adage: everything in moderation. Use your phone for all the cool things it’s good for. And then set it down and go do something else.\u003c/p>\n\u003cp>You might be happier for it.\u003c/p>\n\u003cp>\u003cem>\u003ca href=\"https://theconversation.com/profiles/jean-twenge-315939\">Jean Twenge \u003c/a>is a professor of psychology,\u003c/em> at \u003cem>\u003ca href=\"http://theconversation.com/institutions/san-diego-state-university-1241\">San Diego State University\u003c/a>\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article was originally published on \u003ca href=\"http://theconversation.com\">The Conversation\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"An analysis of 1 million U.S. teens looked at how they were spending their free time and which activities did and didn't correlate with happiness.","status":"publish","parent":0,"modified":1535389752,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":23,"wordCount":1011},"headData":{"title":"Teen Happiness Plummeted After 2012. Here's One Possible Reason Why ... | KQED","description":"An analysis of 1 million U.S. teens looked at how they were spending their free time and which activities did and didn't correlate with happiness.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Teen Happiness Plummeted After 2012. Here's One Possible Reason Why ...","datePublished":"2018-02-06T17:04:25.000Z","dateModified":"2018-08-27T17:09:12.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"439132 https://ww2.kqed.org/futureofyou/?p=439132","disqusUrl":"https://ww2.kqed.org/futureofyou/2018/02/06/teen-happiness-plummeted-after-2012-one-possible-reason-why/","disqusTitle":"Teen Happiness Plummeted After 2012. Here's One Possible Reason Why ...","source":"KQED Future of You","nprByline":"Jean Twenge\u003cbr />The Conversation","path":"/futureofyou/439132/teen-happiness-plummeted-after-2012-one-possible-reason-why","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>We’d all like to be a little happier.\u003c/p>\n\u003cp>The problem is that \u003ca href=\"http://sonjalyubomirsky.com/wp-content/themes/sonjalyubomirsky/papers/LSS2005.pdf\">much of what determines happiness is outside of our control\u003c/a>. Some of us are genetically predisposed to see the world through rose-colored glasses, while others have a generally negative outlook. Bad things happen, to us and in the world. People can be unkind, and jobs can be tedious.\u003c/p>\n\u003caside class=\"pullquote alignright\">An analysis of 1 million teens showed those who spent more time on the internet, playing computer games, on social media, texting, using video chat or watching TV were less happy.\u003c/aside>\n\u003cp> But we do have some control over how we spend our leisure time. That’s one reason why it’s worth asking which leisure time activities are linked to happiness, and which aren’t.\u003c/p>\n\u003cp>In \u003ca href=\"http://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000403\">a new analysis of 1 million U.S. teens\u003c/a>, my co-authors and I looked at how teens were spending their free time and which activities correlated with happiness, and which didn’t.\u003c/p>\n\u003cp>We wanted to see if changes in the way teens spend their free time might partially explain a startling drop in teens’ happiness after 2012 – and perhaps the decline in adults’ happiness since 2000 as well.\u003c/p>\n\u003ch2>A possible culprit emerges\u003c/h2>\n\u003cp>In our study, \u003ca href=\"http://www.monitoringthefuture.org/\">we analyzed data\u003c/a> from a nationally representative survey of eighth-, 10th- and 12th-graders that’s been conducted annually since 1991.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Every year, teens are asked about their general happiness, in addition to how they spend their time. We found that teens who spent more time seeing their friends in person, exercising, playing sports, attending religious services, reading or even doing homework were happier. However, teens who spent more time on the internet, playing computer games, on social media, texting, using video chat or watching TV were less happy.\u003c/p>\n\u003cp>In other words, every activity that didn’t involve a screen was linked to more happiness, and every activity that involved a screen was linked to less happiness. The differences were considerable: Teens who spent more than five hours a day online were twice as likely to be unhappy as those who spent less than an hour a day.\u003c/p>\n\u003cp>Of course, it might be that unhappy people seek out screen activities. However, a growing number of studies show that most of the causation goes from screen use to unhappiness, not the other way around.\u003c/p>\n\u003cp>In \u003ca href=\"http://online.liebertpub.com/doi/abs/10.1089/cyber.2016.0259?journalCode=cyber\">one experiment\u003c/a>, people who were randomly assigned to give up Facebook for a week ended that time happier, less lonely and less depressed than those who continued to use Facebook. In another study, young adults required to give up Facebook for their jobs \u003ca href=\"https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2916158\">were happier than those who kept their accounts\u003c/a>. In addition, \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1755296616300862\">several\u003c/a> \u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069841\">longitudinal\u003c/a> \u003ca href=\"https://link.springer.com/article/10.1007/s11482-016-9458-7\">studies\u003c/a> show that screen time leads to unhappiness but \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/28093386\">unhappiness doesn’t lead to more screen time\u003c/a>.\u003c/p>\n\u003cp>If you wanted to give advice based on this research, it would be very simple: Put down your phone or tablet and go do something – just about anything – else.\u003c/p>\n\u003ch2>It’s not just teens\u003c/h2>\n\u003cp>These links between happiness and time use are worrying news, as the current generation of teens (whom I call “iGen” \u003ca href=\"http://www.simonandschuster.com/books/iGen/Jean-M-Twenge/9781501151989\">in my book of the same name\u003c/a>) spends more time with screens than any previous generation. Time spent online doubled between 2006 and 2016, and 82 percent of 12th-graders now use social\u003cbr>\nmedia every day (up from 51 percent in 2008).\u003c/p>\n\u003cp>Sure enough, teens’ happiness suddenly plummeted after 2012 (the year when the majority of Americans owned smartphones). So did teens’ self-esteem and their satisfaction with their lives, especially their satisfaction with their friends, the amount of fun they were having, and their lives as a whole. These declines in well-being mirror other studies finding sharp increases in mental health issues among iGen, including in \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1177/2167702617723376\">depressive symptoms\u003c/a>, \u003ca href=\"http://pediatrics.aappublications.org/content/early/2016/11/10/peds.2016-1878\">major depression\u003c/a>, \u003ca href=\"https://jamanetwork.com/journals/jama/article-abstract/2664031/\">self-harm\u003c/a> and \u003ca href=\"https://www.cdc.gov/mmwr/volumes/66/wr/mm6630a6.htm\">suicide\u003c/a>. Especially compared to the \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2008.02204.x\">optimistic and almost relentlessly positive millennials\u003c/a>, iGen is markedly less self-assured, and more are depressed.\u003c/p>\n\u003cp>A similar trend might be occurring for adults: My co-authors and I previously found that \u003ca href=\"http://journals.sagepub.com/doi/abs/10.1177/1948550615602933?journalCode=sppa\">adults over age 30 were less happy than they were 15 years ago\u003c/a>, and that \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/28265779\">adults were having sex less frequently\u003c/a>. There may be many reasons for these trends, but \u003ca href=\"http://www.cnn.com/2016/06/30/health/americans-screen-time-nielsen/index.html\">adults are also spending more time with screens\u003c/a> than they used to. That might mean less face-to-face time with other people, including with their sexual partners. The result: \u003ca href=\"http://journals.sagepub.com/doi/full/10.1177/1948550615616462\">less sex and less happiness\u003c/a>.\u003c/p>\n\u003cp>Although both teen and adult happiness dropped during the years of high unemployment amid the Great Recession (2008-2010), happiness didn’t rebound in the years after 2012 \u003ca href=\"https://www.economicgreenfield.com/2016/01/08/u-3-and-u-6-unemployment-rate-long-term-reference-charts-as-of-january-8-2016/\">when the economy was doing progressively better\u003c/a>. Instead, happiness continued to decline as the economy improved, making it unlikely that economic cycles were to blame for lower happiness after 2012.\u003c/p>\n\u003cp>Growing income inequality could play a role, especially for adults. But if so, one would expect that happiness would have been dropping continuously since the 1980s, \u003ca href=\"https://www.cbsnews.com/news/dreaming-of-a-better-gini/\">when income inequality began to grow\u003c/a>. Instead, happiness began to decline around 2000 for adults and around 2012 for teens. Nevertheless, it’s possible that concerns about the job market and income inequality reached a tipping point in the early 2000s.\u003c/p>\n\u003cp>Somewhat surprisingly, we found that teens who didn’t use digital media at all were actually a little less happy than those who used digital media a little bit (less than an hour a day). Happiness was then steadily lower with more hours of use. Thus, the happiest teens were those who used digital media, \u003ca href=\"https://theconversation.com/does-apple-have-an-obligation-to-make-the-iphone-safer-for-kids-89822\">but for a limited amount of time\u003c/a>.\u003c/p>\n\u003cp>The answer, then, is not to give up technology entirely. Instead, the solution is a familiar adage: everything in moderation. Use your phone for all the cool things it’s good for. And then set it down and go do something else.\u003c/p>\n\u003cp>You might be happier for it.\u003c/p>\n\u003cp>\u003cem>\u003ca href=\"https://theconversation.com/profiles/jean-twenge-315939\">Jean Twenge \u003c/a>is a professor of psychology,\u003c/em> at \u003cem>\u003ca href=\"http://theconversation.com/institutions/san-diego-state-university-1241\">San Diego State University\u003c/a>\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article was originally published on \u003ca href=\"http://theconversation.com\">The Conversation\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/439132/teen-happiness-plummeted-after-2012-one-possible-reason-why","authors":["byline_futureofyou_439132"],"categories":["futureofyou_1","futureofyou_73","futureofyou_1061"],"tags":["futureofyou_1183","futureofyou_803","futureofyou_188"],"featImg":"futureofyou_439251","label":"source_futureofyou_439132"},"futureofyou_248064":{"type":"posts","id":"futureofyou_248064","meta":{"index":"posts_1591205157","site":"futureofyou","id":"248064","score":null,"sort":[1474300805000]},"guestAuthors":[],"slug":"some-rules-to-help-get-your-kids-and-you-off-the-phone","title":"Some Rules to Help Get Your Kids (and You) Off the Phone","publishDate":1474300805,"format":"standard","headTitle":"KQED Future of You | KQED Science","labelTerm":{"site":"futureofyou"},"content":"\u003cp>My mother swears I learned to read by watching \u003cem>The Electric Company\u003c/em> on TV, so maybe that's why I was initially a bit lax when it came to my daughter and screen time.\u003c/p>\n\u003cp>But after realizing she would be perfectly content to spend every free minute switching between the PBS Kids app and \u003ca href=\"http://www.npr.org/templates/transcript/transcript.php?storyId=348241139\">toy unboxing videos\u003c/a> on YouTube, my husband and I drew several lines in the sand and drastically limited her screen use by both time and content.\u003c/p>\n\u003cp>She's only 4, which means that we still face years of decisions surrounding smartphones, Minecraft, Snapchat and the yet-to-be developed apps, games and devices that will be competing for kids' attention in the years to come. And it's not only her I'm worried about; my own habits of constantly checking email after 6:30 p.m. and reading political Facebook posts at any hour make me anxious.\u003c/p>\n\u003cp>In short, like many parents, I'm confused.\u003c/p>\n\u003cp>Most families have accepted digital technology into their homes, but many of us are unclear on how to use it wisely. And we worry about the mental and physical effects that excess tech may be having on our kids and ourselves. \u003ca href=\"http://www.familiesmanagingmedia.com/club-unplug-for-moms/about-us/\">Melanie Hempe\u003c/a>, founder and executive director of the nonprofit Families Managing Media in Charlotte, N.C., says she is concerned that overuse of digital technology isolates, rather than brings together, parents and kids both emotionally and physically. It also takes them away from activities that are shown to benefit their bodies and brains, like playing outside with a friend or reading a book. Here are some guiding principles for parenting in the digital age from conversations with Hempe and other experts:\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Be aware that not all tech is the same. \u003c/strong>Rather than making rules based strictly on screen time, figure out what your kids are actually doing when they're on the computer or their phone, says \u003ca href=\"http://www.raisingdigitalnatives.com/about/\">Devorah Heitner\u003c/a>, who founded \u003ca href=\"http://www.raisingdigitalnatives.com/\">Raising Digital Natives\u003c/a> and is the author of \u003cem>Screenwise: Helping Kids Thrive (and Survive) in Their Digital World\u003c/em>. Ask them to show you exactly which sites they visit and how they spend their time. They might be doing homework, composing music or writing a novel. Or they might be playing a first-person shooter game or following the Kardashians' every move on Instagram. Your limits on their use are likely to vary accordingly.\u003c/p>\n\u003cp>If you're concerned about compulsive use, current research suggests that online games seem to be the technology most likely to \"potentially result in problems,\" says \u003ca href=\"http://www4.ntu.ac.uk/apps/staff_profiles/staff_directory/9925a18a-4fcb-4e32-aa68-b970f37b8f9d-0/26/profile.aspx?deptcode=SOC&deptTitle=School%20of%20Social%20Sciences&page=6\">Daria Kuss\u003c/a>, a psychologist and member of the International Gaming Research Unit at Nottingham Trent University in the U.K. \"They're highly interactive and can engage players to such an extent that they easily forget about the time and their environment.\" (\u003ca href=\"http://www.dsm5.org/Documents/Internet%20Gaming%20Disorder%20Fact%20Sheet.pdf\">Internet gaming disorder\u003c/a> is identified in the current \u003cem>Diagnostic and Statistical Manual,\u003c/em> the \u003cem>DSM-5,\u003c/em> as a condition that warrants further study.) That doesn't mean your kid can't game, but it does mean you might want to be more alert to the potential for problems if that's his main online activity.\u003c/p>\n\u003cp>\u003cstrong>Think about the role tech plays in your family life.\u003c/strong> \"You should be focused on your values and what you think is important,\" says Hempe. Does everyone sit around the living room watching their own shows on their own iPads? Maybe it's time to institute family game or movie night. Can your children name three things they like to do as much as or more than an online activity? If not, maybe it's time to help them broaden their horizons. Do you spend more time posting witty remarks on Twitter than saying them out loud to your spouse? Schedule a regular tech-free date night.\u003c/p>\n\u003cp>\u003cstrong>Model good behavior, online and off.\u003c/strong> \"We've fallen into this mental sinkhole where we get a communication and feel we have to respond to it,\" says \u003ca href=\"http://drlarryrosen.com/\">Larry Rosen\u003c/a>, a psychologist and professor emeritus at California State University, Dominguez Hills. That didn't happen overnight, but by now many people feel compelled to check social media constantly and to read and respond to emails and texts within minutes.\u003c/p>\n\u003cp>\"We act out of this creeping anxiety of not being current,\" says Rosen, who is co-author of \u003cem>The Distracted Mind: Ancient Brains in a High-Tech World\u003c/em>. And if your kids see you drop everything to respond to an email during dinner, they're going to get the idea that it's OK to drop everything and respond to a text during their homework.\u003c/p>\n\u003cp>Rosen suggests weaning yourself by taking increasingly long tech breaks during the day, starting at one minute and working up to 30 minutes. And help kids with their own connectivity anxiety by telling them they're not bad friends if they aren't immediately answering a late-night text, says Heitner. \"Model boundaries, and model being unplugged,\" she says.\u003c/p>\n\u003cp>Also, show your kids when and how to take your communications offline. \"Show you need to be able to go to someone face to face to resolve relationship difficulties,\" says Heitner. \"Show them how to move away from an Instagram comment to 'I'm sorry I hurt your feelings.' \"\u003c/p>\n\u003cp>\u003cstrong>Have tech-free zones and times.\u003c/strong> One way to help everyone curb overuse is to create tech-free zones, says Rosen. Those can be geographical, like banning technology at the kitchen table or bathroom. Removing smartphones and tablets from the bedroom is also helpful — at the very least, take out the devices a few hours before bedtime, since for a variety of reasons, they seem to contribute to poor sleep.\u003c/p>\n\u003cp>One \u003ca href=\"http://www.smrv-journal.com/article/S1087-0792(14)00081-1/abstract\">2014 review of research\u003c/a> found an association between more screen time and later bedtimes and shorter sleep lengths in kids and teens. And a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/26791323\">study published this year\u003c/a> found that young adults who reported greater social media use also had greater odds of a sleep disturbance.\u003c/p>\n\u003cp>You can also carve out time or situations where no tech is permitted. \u003ca href=\"http://www.steelcounseling.com/\">Ann Steel\u003c/a>, a licensed mental health counselor and former practicing physician in Seattle who sees a lot of patients with technology dependence, suggests one family tech-free day a week. Or require everyone to turn devices off during family dinners or car rides.\u003c/p>\n\u003cp>\u003cstrong>Let them learn for themselves.\u003c/strong> Heitner is a firm believer in allowing your kids to come to their own conclusions about tech when at all possible. That may mean allowing them to face the natural consequences of staying up late chatting online the night before a test. Or it could be letting them figure out for themselves the benefits of being unplugged during \u003ca href=\"http://www.npr.org/2016/08/11/489661961/summer-camps-struggle-to-enforce-bans-on-screen-time\">tech-free periods like sleepaway camp\u003c/a>. But on the other hand, you know your kids, and it's perfectly fine to step in and curb their technology adoption if you think they can't handle it. \"If you think your kid is too immature to get a phone, don't discount that,\" she says.\u003c/p>\n\u003cp>\u003cstrong>Keep an eye out for signs of serious trouble.\u003c/strong> \"There's a continuum of behavior,\" says Heitner. Just because you have a hard time tearing your child away from Minecraft doesn't mean he's \"addicted.\" But in some cases kids can have serious issues with technology — whether it's gaming, social media or something else — that require professional help. If your kid is using tech to the exclusion of things like sleeping, friends and school and can't change his or her ways, Steel says, it may be time to seek out therapy.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Katherine Hobson is a freelance health and science writer based in Brooklyn, N.Y. She's on Twitter:\u003c/em> \u003ca href=\"https://twitter.com/katherinehobson\">@katherinehobson\u003c/a>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Trying+To+Get+The+Kids+To+Put+Down+Those+Phones%3F+Here%27s+Help&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"You can nudge your kids' relationship with digital technology in a more healthful direction, but warning: It's going to require parents to change, too.","status":"publish","parent":0,"modified":1474300805,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":1286},"headData":{"title":"Some Rules to Help Get Your Kids (and You) Off the Phone | KQED","description":"You can nudge your kids' relationship with digital technology in a more healthful direction, but warning: It's going to require parents to change, too.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Some Rules to Help Get Your Kids (and You) Off the Phone","datePublished":"2016-09-19T16:00:05.000Z","dateModified":"2016-09-19T16:00:05.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"248064 http://ww2.kqed.org/futureofyou/?p=248064","disqusUrl":"https://ww2.kqed.org/futureofyou/2016/09/19/some-rules-to-help-get-your-kids-and-you-off-the-phone/","disqusTitle":"Some Rules to Help Get Your Kids (and You) Off the Phone","nprByline":"Katherine Hobson\u003cbr />NPR Shots","nprImageAgency":"Hero Images/Getty Images","nprStoryId":"493919532","nprApiLink":"http://api.npr.org/query?id=493919532&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/health-shots/2016/09/14/493919532/trying-to-get-the-kids-to-put-down-those-phones-heres-help?ft=nprml&f=493919532","nprRetrievedStory":"1","nprPubDate":"Wed, 14 Sep 2016 16:24:00 -0400","nprStoryDate":"Wed, 14 Sep 2016 15:07:00 -0400","nprLastModifiedDate":"Wed, 14 Sep 2016 16:24:20 -0400","path":"/futureofyou/248064/some-rules-to-help-get-your-kids-and-you-off-the-phone","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>My mother swears I learned to read by watching \u003cem>The Electric Company\u003c/em> on TV, so maybe that's why I was initially a bit lax when it came to my daughter and screen time.\u003c/p>\n\u003cp>But after realizing she would be perfectly content to spend every free minute switching between the PBS Kids app and \u003ca href=\"http://www.npr.org/templates/transcript/transcript.php?storyId=348241139\">toy unboxing videos\u003c/a> on YouTube, my husband and I drew several lines in the sand and drastically limited her screen use by both time and content.\u003c/p>\n\u003cp>She's only 4, which means that we still face years of decisions surrounding smartphones, Minecraft, Snapchat and the yet-to-be developed apps, games and devices that will be competing for kids' attention in the years to come. And it's not only her I'm worried about; my own habits of constantly checking email after 6:30 p.m. and reading political Facebook posts at any hour make me anxious.\u003c/p>\n\u003cp>In short, like many parents, I'm confused.\u003c/p>\n\u003cp>Most families have accepted digital technology into their homes, but many of us are unclear on how to use it wisely. And we worry about the mental and physical effects that excess tech may be having on our kids and ourselves. \u003ca href=\"http://www.familiesmanagingmedia.com/club-unplug-for-moms/about-us/\">Melanie Hempe\u003c/a>, founder and executive director of the nonprofit Families Managing Media in Charlotte, N.C., says she is concerned that overuse of digital technology isolates, rather than brings together, parents and kids both emotionally and physically. It also takes them away from activities that are shown to benefit their bodies and brains, like playing outside with a friend or reading a book. Here are some guiding principles for parenting in the digital age from conversations with Hempe and other experts:\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Be aware that not all tech is the same. \u003c/strong>Rather than making rules based strictly on screen time, figure out what your kids are actually doing when they're on the computer or their phone, says \u003ca href=\"http://www.raisingdigitalnatives.com/about/\">Devorah Heitner\u003c/a>, who founded \u003ca href=\"http://www.raisingdigitalnatives.com/\">Raising Digital Natives\u003c/a> and is the author of \u003cem>Screenwise: Helping Kids Thrive (and Survive) in Their Digital World\u003c/em>. Ask them to show you exactly which sites they visit and how they spend their time. They might be doing homework, composing music or writing a novel. Or they might be playing a first-person shooter game or following the Kardashians' every move on Instagram. Your limits on their use are likely to vary accordingly.\u003c/p>\n\u003cp>If you're concerned about compulsive use, current research suggests that online games seem to be the technology most likely to \"potentially result in problems,\" says \u003ca href=\"http://www4.ntu.ac.uk/apps/staff_profiles/staff_directory/9925a18a-4fcb-4e32-aa68-b970f37b8f9d-0/26/profile.aspx?deptcode=SOC&deptTitle=School%20of%20Social%20Sciences&page=6\">Daria Kuss\u003c/a>, a psychologist and member of the International Gaming Research Unit at Nottingham Trent University in the U.K. \"They're highly interactive and can engage players to such an extent that they easily forget about the time and their environment.\" (\u003ca href=\"http://www.dsm5.org/Documents/Internet%20Gaming%20Disorder%20Fact%20Sheet.pdf\">Internet gaming disorder\u003c/a> is identified in the current \u003cem>Diagnostic and Statistical Manual,\u003c/em> the \u003cem>DSM-5,\u003c/em> as a condition that warrants further study.) That doesn't mean your kid can't game, but it does mean you might want to be more alert to the potential for problems if that's his main online activity.\u003c/p>\n\u003cp>\u003cstrong>Think about the role tech plays in your family life.\u003c/strong> \"You should be focused on your values and what you think is important,\" says Hempe. Does everyone sit around the living room watching their own shows on their own iPads? Maybe it's time to institute family game or movie night. Can your children name three things they like to do as much as or more than an online activity? If not, maybe it's time to help them broaden their horizons. Do you spend more time posting witty remarks on Twitter than saying them out loud to your spouse? Schedule a regular tech-free date night.\u003c/p>\n\u003cp>\u003cstrong>Model good behavior, online and off.\u003c/strong> \"We've fallen into this mental sinkhole where we get a communication and feel we have to respond to it,\" says \u003ca href=\"http://drlarryrosen.com/\">Larry Rosen\u003c/a>, a psychologist and professor emeritus at California State University, Dominguez Hills. That didn't happen overnight, but by now many people feel compelled to check social media constantly and to read and respond to emails and texts within minutes.\u003c/p>\n\u003cp>\"We act out of this creeping anxiety of not being current,\" says Rosen, who is co-author of \u003cem>The Distracted Mind: Ancient Brains in a High-Tech World\u003c/em>. And if your kids see you drop everything to respond to an email during dinner, they're going to get the idea that it's OK to drop everything and respond to a text during their homework.\u003c/p>\n\u003cp>Rosen suggests weaning yourself by taking increasingly long tech breaks during the day, starting at one minute and working up to 30 minutes. And help kids with their own connectivity anxiety by telling them they're not bad friends if they aren't immediately answering a late-night text, says Heitner. \"Model boundaries, and model being unplugged,\" she says.\u003c/p>\n\u003cp>Also, show your kids when and how to take your communications offline. \"Show you need to be able to go to someone face to face to resolve relationship difficulties,\" says Heitner. \"Show them how to move away from an Instagram comment to 'I'm sorry I hurt your feelings.' \"\u003c/p>\n\u003cp>\u003cstrong>Have tech-free zones and times.\u003c/strong> One way to help everyone curb overuse is to create tech-free zones, says Rosen. Those can be geographical, like banning technology at the kitchen table or bathroom. Removing smartphones and tablets from the bedroom is also helpful — at the very least, take out the devices a few hours before bedtime, since for a variety of reasons, they seem to contribute to poor sleep.\u003c/p>\n\u003cp>One \u003ca href=\"http://www.smrv-journal.com/article/S1087-0792(14)00081-1/abstract\">2014 review of research\u003c/a> found an association between more screen time and later bedtimes and shorter sleep lengths in kids and teens. And a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/26791323\">study published this year\u003c/a> found that young adults who reported greater social media use also had greater odds of a sleep disturbance.\u003c/p>\n\u003cp>You can also carve out time or situations where no tech is permitted. \u003ca href=\"http://www.steelcounseling.com/\">Ann Steel\u003c/a>, a licensed mental health counselor and former practicing physician in Seattle who sees a lot of patients with technology dependence, suggests one family tech-free day a week. Or require everyone to turn devices off during family dinners or car rides.\u003c/p>\n\u003cp>\u003cstrong>Let them learn for themselves.\u003c/strong> Heitner is a firm believer in allowing your kids to come to their own conclusions about tech when at all possible. That may mean allowing them to face the natural consequences of staying up late chatting online the night before a test. Or it could be letting them figure out for themselves the benefits of being unplugged during \u003ca href=\"http://www.npr.org/2016/08/11/489661961/summer-camps-struggle-to-enforce-bans-on-screen-time\">tech-free periods like sleepaway camp\u003c/a>. But on the other hand, you know your kids, and it's perfectly fine to step in and curb their technology adoption if you think they can't handle it. \"If you think your kid is too immature to get a phone, don't discount that,\" she says.\u003c/p>\n\u003cp>\u003cstrong>Keep an eye out for signs of serious trouble.\u003c/strong> \"There's a continuum of behavior,\" says Heitner. Just because you have a hard time tearing your child away from Minecraft doesn't mean he's \"addicted.\" But in some cases kids can have serious issues with technology — whether it's gaming, social media or something else — that require professional help. If your kid is using tech to the exclusion of things like sleeping, friends and school and can't change his or her ways, Steel says, it may be time to seek out therapy.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>Katherine Hobson is a freelance health and science writer based in Brooklyn, N.Y. She's on Twitter:\u003c/em> \u003ca href=\"https://twitter.com/katherinehobson\">@katherinehobson\u003c/a>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Trying+To+Get+The+Kids+To+Put+Down+Those+Phones%3F+Here%27s+Help&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/248064/some-rules-to-help-get-your-kids-and-you-off-the-phone","authors":["byline_futureofyou_248064"],"categories":["futureofyou_452","futureofyou_1"],"tags":["futureofyou_803","futureofyou_188"],"featImg":"futureofyou_248065","label":"futureofyou"},"futureofyou_1654":{"type":"posts","id":"futureofyou_1654","meta":{"index":"posts_1591205157","site":"futureofyou","id":"1654","score":null,"sort":[1429203338000]},"guestAuthors":[],"slug":"sleep-hacks-3-ways-to-prevent-electronics-from-wrecking-a-good-nights-rest","title":"Sleep Hacks: 3 Ways to Prevent Electronics From Wrecking a Good Night’s Rest","publishDate":1429203338,"format":"standard","headTitle":"Contributor | KQED Future of You | KQED Science","labelTerm":{"term":172,"site":"futureofyou"},"content":"\u003cp id=\"26ab\" class=\"graf--p\">\u003cem>This story originally appeared on the FerensteinWire, a syndicated news service. Follow the author on Twitter at @ferenstein. \u003c/em>\u003c/p>\n\u003cp class=\"graf--p\">\u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.theverge.com/2015/3/24/8278221/screen-use-insomnia-sleep-disruption-sunglasses\" rel=\"nofollow\">Electronics are wreaking havoc on our sleep\u003c/a>; late night reading on smartphones and tablets bombards our eyes with artificial light, tricking our brains into being alert right before we attempt to fall asleep.\u003c/p>\n\u003cp id=\"7a5b\" class=\"graf--p\">A recent \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.theverge.com/2014/12/23/7439997/ebooks-tablets-disturb-sleep-patterns-circadian-rhythm\" rel=\"nofollow\">experimental study\u003c/a> from Harvard Medical School found that reading electronics before bed resulted in substantially worse Rapid Eye Movement, otherwise known as REM sleep, the stage of deep sleep associated with peak mental performance.\u003c/p>\n\u003cp>\u003cstrong>Why Does Light Interfere With Sleep?\u003c/strong>\u003c/p>\n\u003cp id=\"1f2b\" class=\"graf--p\">Our sleep problems have slowly been getting worse since the invention of the lightbulb. Artificial light contains the full spectrum of light, including the blue spectrum of a brightly lit sky. \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/\" rel=\"nofollow\">The full spectrum of light inhibits the production\u003c/a> of the “sleep hormone” melatonin, so that we can stay sprite during the work day. Under natural conditions, light keeps us awake during the day and darkness signals our body to rest after sundown.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp id=\"9172\" class=\"graf--p\">Indeed, a brand \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.sciencedaily.com/releases/2015/03/150318074513.htm\" rel=\"nofollow\">new study\u003c/a> on the relaxed life of rural Brazilians, finds that residents sleep cycle is neatly aligned with the setting and rising of the sun. These Brazilians are more likely to drift asleep shortly after sundown — 9:20 p.m. — and wake up with the sun, around 6:30 a.m.\u003c/p>\n\u003cp id=\"1916\" class=\"graf--p\">In contrast, city folk in London typically fall asleep around 11:15 p.m. and rise to a bright sky at 8:30 a.m.\u003c/p>\n\u003cp id=\"6698\" class=\"graf--p\">As a result of the pervasive use of electronics, our sleep is getting worse. The Center for Disease Control estimates that one-third of Americans experience and complain about poor sleep. And, since 2001, \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.cnn.com/2009/HEALTH/03/04/sleep.stress.economy/\" rel=\"nofollow\">The National Sleep foundation finds\u003c/a> that Americans report a 20 minute drop in sleep, on average (from 7 hours to 6.7 hours).\u003c/p>\n\u003cp id=\"8a12\" class=\"graf--p\">The closer electronics get to our eyes, from street lamps to smartphones — the worse the impact.\u003c/p>\n\u003cp id=\"ee19\" class=\"graf--p\">Fortunately, there are a few tricks to help reverse the course and get a good night’s sleep.\u003c/p>\n\u003cp class=\"graf--p\">\u003cstrong>My first and favorite trick are my blueblocker sunglasses.\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_1657\" class=\"wp-caption aligncenter\" style=\"max-width: 395px\">\u003cimg class=\" wp-image-1657\" src=\"http://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2015/04/blueblockers.jpg\" alt=\"Blueblockers are special sunglasses that filter out blue light \" width=\"395\" height=\"383\" srcset=\"https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers.jpg 1539w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-400x388.jpg 400w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-619x600.jpg 619w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-1180x1144.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-768x745.jpg 768w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-320x310.jpg 320w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-32x32.jpg 32w\" sizes=\"(max-width: 395px) 100vw, 395px\">\u003cfigcaption class=\"wp-caption-text\">Blueblockers are special sunglasses that filter out blue light \u003ccite>(Steve Lambert)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp id=\"cd31\" class=\"graf--p\">Blueblockers are special orange-tinted sunglasses that filter out the blue spectrum of light.\u003c/p>\n\u003cp class=\"graf--p\">These glasses have been used in medical studies to help adolescents who suffer from Attention Deficit Hyperactivity Disorders (ADHD) get a restful night’s sleep. They’re also super cheap; I put on my $15 pair about an hour before I want to go to sleep.\u003c/p>\n\u003cp id=\"9f48\" class=\"graf--p\">Sure, I look silly, but its worth it. Using a \u003ca href=\"http://www.mybasis.com/?gclid=CjwKEAjw0q2pBRC3jrb24JjE8VgSJAAyIzAdjY9O7GiKE-wSJKld2mbjtm34O_LpBsSrSRzOn5EbuhoCiEXw_wcB\">sleep tracking device from Basis\u003c/a>, I found that my REM sleep improved 5 percent during nights when I wear the blueblockers. REM sleep typically fluctuates between 20 to 30 percent as a percent of my night’s sleep, so 5 percent is a big deal.\u003c/p>\n\u003cp id=\"9e20\" class=\"graf--p\">\u003cstrong>Second, Install f.lux\u003c/strong>\u003c/p>\n\u003cp id=\"2de9\" class=\"graf--p\">\u003ca class=\"markup--anchor markup--p-anchor\" href=\"https://en.wikipedia.org/wiki/F.lux\" rel=\"nofollow\">f.lux\u003c/a> is a free computer program that automatically tints monitor color a brownish hue as the sun sets.\u003c/p>\n\u003cp class=\"graf--p\">This brown light mimics the light from a roaring fire, which was the major source of night-time light our ancestors experienced before the advent of the light bulb.\u003c/p>\n\u003cp id=\"118f\" class=\"graf--p\">\u003cstrong class=\"markup--strong markup--p-strong\">Third, Meditate\u003c/strong>\u003c/p>\n\u003cp id=\"4431\" class=\"graf--p\">One of the most pernicious effects of electronics is stress. Being constantly wired brings both good and bad stimulation all the time. We rarely relax.\u003c/p>\n\u003cp id=\"52c3\" class=\"graf--p\">In a \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://well.blogs.nytimes.com/2015/02/23/meditation-for-a-good-nights-sleep/?_r=0\" rel=\"nofollow\">recently study published\u003c/a> in JAMA Internal Medicine, older adults that were taught mindful meditation improved sleep better than participants who practiced good sleep hygiene alone (like going to bed at a regular time each night).\u003c/p>\n\u003cp id=\"d3f5\" class=\"graf--p\">Mindful meditation is simply the practice of nonjudgmental introspection in a relaxed state with controlled breathing. I like to meditate throughout the day, since daytime stress can impact sleep.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp id=\"c326\" class=\"graf--p\">That’s it; three simple hacks to wrestle back your sleep from electronics.\u003c/p>\n\n","blocks":[],"excerpt":"Do you read from a smartphone late at night, or charge it next to your bed? Here are three tricks to stop the artificial light onslaught. ","status":"publish","parent":0,"modified":1477282979,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":3,"wordCount":660},"headData":{"title":"Sleep Hacks: 3 Ways to Prevent Electronics From Wrecking a Good Night’s Rest | KQED","description":"Do you read from a smartphone late at night, or charge it next to your bed? Here are three tricks to stop the artificial light onslaught. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Sleep Hacks: 3 Ways to Prevent Electronics From Wrecking a Good Night’s Rest","datePublished":"2015-04-16T16:55:38.000Z","dateModified":"2016-10-24T04:22:59.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"1654 http://ww2.kqed.org/futureofyou/?p=1654","disqusUrl":"https://ww2.kqed.org/futureofyou/2015/04/16/sleep-hacks-3-ways-to-prevent-electronics-from-wrecking-a-good-nights-rest/","disqusTitle":"Sleep Hacks: 3 Ways to Prevent Electronics From Wrecking a Good Night’s Rest","path":"/futureofyou/1654/sleep-hacks-3-ways-to-prevent-electronics-from-wrecking-a-good-nights-rest","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp id=\"26ab\" class=\"graf--p\">\u003cem>This story originally appeared on the FerensteinWire, a syndicated news service. Follow the author on Twitter at @ferenstein. \u003c/em>\u003c/p>\n\u003cp class=\"graf--p\">\u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.theverge.com/2015/3/24/8278221/screen-use-insomnia-sleep-disruption-sunglasses\" rel=\"nofollow\">Electronics are wreaking havoc on our sleep\u003c/a>; late night reading on smartphones and tablets bombards our eyes with artificial light, tricking our brains into being alert right before we attempt to fall asleep.\u003c/p>\n\u003cp id=\"7a5b\" class=\"graf--p\">A recent \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.theverge.com/2014/12/23/7439997/ebooks-tablets-disturb-sleep-patterns-circadian-rhythm\" rel=\"nofollow\">experimental study\u003c/a> from Harvard Medical School found that reading electronics before bed resulted in substantially worse Rapid Eye Movement, otherwise known as REM sleep, the stage of deep sleep associated with peak mental performance.\u003c/p>\n\u003cp>\u003cstrong>Why Does Light Interfere With Sleep?\u003c/strong>\u003c/p>\n\u003cp id=\"1f2b\" class=\"graf--p\">Our sleep problems have slowly been getting worse since the invention of the lightbulb. Artificial light contains the full spectrum of light, including the blue spectrum of a brightly lit sky. \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/\" rel=\"nofollow\">The full spectrum of light inhibits the production\u003c/a> of the “sleep hormone” melatonin, so that we can stay sprite during the work day. Under natural conditions, light keeps us awake during the day and darkness signals our body to rest after sundown.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp id=\"9172\" class=\"graf--p\">Indeed, a brand \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.sciencedaily.com/releases/2015/03/150318074513.htm\" rel=\"nofollow\">new study\u003c/a> on the relaxed life of rural Brazilians, finds that residents sleep cycle is neatly aligned with the setting and rising of the sun. These Brazilians are more likely to drift asleep shortly after sundown — 9:20 p.m. — and wake up with the sun, around 6:30 a.m.\u003c/p>\n\u003cp id=\"1916\" class=\"graf--p\">In contrast, city folk in London typically fall asleep around 11:15 p.m. and rise to a bright sky at 8:30 a.m.\u003c/p>\n\u003cp id=\"6698\" class=\"graf--p\">As a result of the pervasive use of electronics, our sleep is getting worse. The Center for Disease Control estimates that one-third of Americans experience and complain about poor sleep. And, since 2001, \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://www.cnn.com/2009/HEALTH/03/04/sleep.stress.economy/\" rel=\"nofollow\">The National Sleep foundation finds\u003c/a> that Americans report a 20 minute drop in sleep, on average (from 7 hours to 6.7 hours).\u003c/p>\n\u003cp id=\"8a12\" class=\"graf--p\">The closer electronics get to our eyes, from street lamps to smartphones — the worse the impact.\u003c/p>\n\u003cp id=\"ee19\" class=\"graf--p\">Fortunately, there are a few tricks to help reverse the course and get a good night’s sleep.\u003c/p>\n\u003cp class=\"graf--p\">\u003cstrong>My first and favorite trick are my blueblocker sunglasses.\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_1657\" class=\"wp-caption aligncenter\" style=\"max-width: 395px\">\u003cimg class=\" wp-image-1657\" src=\"http://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2015/04/blueblockers.jpg\" alt=\"Blueblockers are special sunglasses that filter out blue light \" width=\"395\" height=\"383\" srcset=\"https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers.jpg 1539w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-400x388.jpg 400w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-619x600.jpg 619w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-1180x1144.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-768x745.jpg 768w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-320x310.jpg 320w, https://ww2.kqed.org/app/uploads/sites/13/2015/04/blueblockers-32x32.jpg 32w\" sizes=\"(max-width: 395px) 100vw, 395px\">\u003cfigcaption class=\"wp-caption-text\">Blueblockers are special sunglasses that filter out blue light \u003ccite>(Steve Lambert)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp id=\"cd31\" class=\"graf--p\">Blueblockers are special orange-tinted sunglasses that filter out the blue spectrum of light.\u003c/p>\n\u003cp class=\"graf--p\">These glasses have been used in medical studies to help adolescents who suffer from Attention Deficit Hyperactivity Disorders (ADHD) get a restful night’s sleep. They’re also super cheap; I put on my $15 pair about an hour before I want to go to sleep.\u003c/p>\n\u003cp id=\"9f48\" class=\"graf--p\">Sure, I look silly, but its worth it. Using a \u003ca href=\"http://www.mybasis.com/?gclid=CjwKEAjw0q2pBRC3jrb24JjE8VgSJAAyIzAdjY9O7GiKE-wSJKld2mbjtm34O_LpBsSrSRzOn5EbuhoCiEXw_wcB\">sleep tracking device from Basis\u003c/a>, I found that my REM sleep improved 5 percent during nights when I wear the blueblockers. REM sleep typically fluctuates between 20 to 30 percent as a percent of my night’s sleep, so 5 percent is a big deal.\u003c/p>\n\u003cp id=\"9e20\" class=\"graf--p\">\u003cstrong>Second, Install f.lux\u003c/strong>\u003c/p>\n\u003cp id=\"2de9\" class=\"graf--p\">\u003ca class=\"markup--anchor markup--p-anchor\" href=\"https://en.wikipedia.org/wiki/F.lux\" rel=\"nofollow\">f.lux\u003c/a> is a free computer program that automatically tints monitor color a brownish hue as the sun sets.\u003c/p>\n\u003cp class=\"graf--p\">This brown light mimics the light from a roaring fire, which was the major source of night-time light our ancestors experienced before the advent of the light bulb.\u003c/p>\n\u003cp id=\"118f\" class=\"graf--p\">\u003cstrong class=\"markup--strong markup--p-strong\">Third, Meditate\u003c/strong>\u003c/p>\n\u003cp id=\"4431\" class=\"graf--p\">One of the most pernicious effects of electronics is stress. Being constantly wired brings both good and bad stimulation all the time. We rarely relax.\u003c/p>\n\u003cp id=\"52c3\" class=\"graf--p\">In a \u003ca class=\"markup--anchor markup--p-anchor\" href=\"http://well.blogs.nytimes.com/2015/02/23/meditation-for-a-good-nights-sleep/?_r=0\" rel=\"nofollow\">recently study published\u003c/a> in JAMA Internal Medicine, older adults that were taught mindful meditation improved sleep better than participants who practiced good sleep hygiene alone (like going to bed at a regular time each night).\u003c/p>\n\u003cp id=\"d3f5\" class=\"graf--p\">Mindful meditation is simply the practice of nonjudgmental introspection in a relaxed state with controlled breathing. I like to meditate throughout the day, since daytime stress can impact sleep.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp id=\"c326\" class=\"graf--p\">That’s it; three simple hacks to wrestle back your sleep from electronics.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/1654/sleep-hacks-3-ways-to-prevent-electronics-from-wrecking-a-good-nights-rest","authors":["6621"],"series":["futureofyou_172"],"categories":["futureofyou_1060"],"tags":["futureofyou_184","futureofyou_183","futureofyou_187","futureofyou_181","futureofyou_182","futureofyou_185","futureofyou_186","futureofyou_34","futureofyou_138","futureofyou_80","futureofyou_180","futureofyou_188","futureofyou_35"],"featImg":"futureofyou_1656","label":"futureofyou_172"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. 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Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/All-Things-Considered-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. But is this once sleepy suburb ready for them?","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/American-Suburb-Podcast-Tile-703x703-1.jpg","officialWebsiteLink":"/news/series/american-suburb-podcast","meta":{"site":"news","source":"kqed","order":"13"},"link":"/news/series/american-suburb-podcast/","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=1287748328","tuneIn":"https://tunein.com/radio/American-Suburb-p1086805/","rss":"https://ww2.kqed.org/news/series/american-suburb-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkMzMDExODgxNjA5"}},"baycurious":{"id":"baycurious","title":"Bay Curious","tagline":"Exploring the Bay Area, one question at a time","info":"KQED’s new podcast, Bay Curious, gets to the bottom of the mysteries — both profound and peculiar — that give the Bay Area its unique identity. And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. 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You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED MindShift: How We Will Learn","officialWebsiteLink":"/mindshift/","meta":{"site":"news","source":"kqed","order":"2"},"link":"/podcasts/mindshift","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5","npr":"https://www.npr.org/podcasts/464615685/mind-shift-podcast","stitcher":"https://www.stitcher.com/podcast/kqed/stories-teachers-share","spotify":"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx"}},"morning-edition":{"id":"morning-edition","title":"Morning Edition","info":"\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. 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On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. 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