go reboot yourself: get a grip on your tech

Beth  Kanter  and    Aliza  Sherman    Co-­‐  Authors,  The  Happy  Healthy  Nonprofit:  Impact  without  Burnout  

   Photo  Source:  Eric  Pickersgill  

SXSW  2016  Workshop  

Go  Reboot  Yourself:  Get  a  Grip  on  Your  Tech  

Aliza  Story:  Insert  Slide  

Aliza  

The time I started dropping things…

Beth  

Beth  Kanter:    Trainer,  Author,  Speaker  and  Nonprofit  Thought  Leader  

@kanter  www.bethkanter.org  

Aliza  Sherman:  Web  Pioneer,  Author,  Speaker,  Tech  Wellness  Advocate  

Think,  Write,  Share  

•  What  is  your  burning  quesEon  about  technology  wellness?  

•  What  do  you  want  to  learn  today?  

• Greater  awareness  of  tech  wellness  

•  IdenEfy  one  technology  wellness  habit  to  build  and  pracEce  aIer  SXSW  

Topics   OUTCOMES  

• InteracEve  • Try  out  techniques  • Sacred  Space  

FRAMING  

 Why  Get  A  Grip  on  Your  Tech    Assessment:  Is  your  tech  use  healthy  or  toxic?    Your  Tech  Wellness  Roadmap    ReflecEon,  Q/A,  Raffle  

Agenda  

Resource  Materials:      hTp://bethkanter.wikispaces.com/SXSW-­‐2016                  

Sacred  Space  

You  Can  Draw!    

.  

You  Can  Draw!    

Think  and  Draw  

Think  about  a  Eme  when  your  technology  use  made  you  feel  stressed  or  overwhelmed  or  distracted  or  even  sick?    What  was  the  situaEon?  What  does  it  look  like?        Draw  It!  

The  Bigger  Picture:    The  Problem  

And  it  has  changed  our  brains.  

Our  technology  has  changed  our  informaEon  consumpEon  habits  

We  have  no  downEme.    

52%  of  smartphone  owners  check  their  phones  a  few  Emes  an  hour  or  more.  

We  are  losing  our  ability  to  focus  and  remember.    

“Google  Effect  on  Memory”  -­‐-­‐  Daniel  Wegner,  a  professor  of  psychology  at  Harvard  University  

What  is  the  average  human  aTenEon  span  

online?        

AMenNon  Spans  Online  …  

Source:  NaEonal  Center  for  Biotechnology  InformaEon,  US  NaEonal  Library  of  Medicine  Flickr  photo:  Josullivan59  

AMenNon  Span  StaNsNcs   Data  

The  average  human  aTenEon  span  in  2000.   12  seconds  

The  average  human  aTenEon  span  in  2013.   8  seconds  

9  seconds  

We  are  drowning  in  a  sea  of  messaging.    And  some  of  us  have  SMAD.*      *Social  Media  Anxiety  Disorder  -­‐-­‐  Neil  Mehta,  MD    

•  Always  at  your  fingerEps.  •  Always  scrolling  news  feed.  •  Always  manipulated  by  filters.  •  The  adrenaline  rush  of  “Like.”  

           Syndrome  

Mindless  ConsumpEon  

*Brandon  T.  McDaniel,  doctoral  candidate  in    human  development  and  family  studies  at  Penn  State

“Technoference*”

Email  Apnea  

Are  you  holding  your  breath  when  you  check  email?      You  may  have  “Email  Apnea*.”  

*coined  by  writer  Linda  Stone

Body  effects  

Text Neck*, Eye Strain**, Disturbed Sleep*** "

*Kenneth  K.  Hansraj,  chief  of  spine  surgery  at  New  York  Spine  Surgery  &  RehabilitaEon  Medicine  **American Optometric Association: Computer Vision Syndrome or Digital Eye Strain

***Studies out of Harvard and University of Toronto

Distracted  Walking  

The  Perils  of  DistracNon  in  the  Workplace  

“Technoference”

We  are  not  saying  ditch  your  mobile  phone  or  never  use  the  Internet  again      We  are  saying  Tech  Wellness  skills  are  essenEal  21st  century  survival  skills!  

Tech  Wellness  Assessment  QuesEons  

Is  Your  Technology  Use  Healthy?  

Information Overload

What’s  Your  Tech  Wellness  Score?  1.  Is  the  only  Eme  you  take  a  break  from  your  tech  when  you’re  sleeping?  2.  Do  you  check  your  phone  before  you  go  to  bed  or  right  when  you  wake  up?  3.  Do  you  have  problems  recalling  informaEon  and  resort  to  searching  on  

Google?  4.  Do  you  feel  that  you  oIen  have  a  hard  Eme  paying  aTenEon  or  focusing  on  

a  single  task?  5.  Do  you  experience  frustraEon  at  the  amount  of  online  informaEon  you  

need  to  process  every  day?  6.  Do  you  frequently  or  constantly  check  your  email,  TwiTer,  Facebook  or  

other  online  services?  7.  Do  you  someEmes  check  your  mobile  phone  for  messages  while  in  the  

bathroom?  8.  Do  you  find  yourself  reaching  for  your  phone  even  when  you’re  with  

others?  9.  Do  you  sit  at  your  computer  at  work  or  home  for  longer  than  30  minutes  at  

a  Eme  without  gesng  up  to  take  a  break?  10. Do  you  ever  check  your  mobile  phone  while  walking  outside?    Add  up  all  the  quesEons  you  answered  “YES”  to  for  your  score  

0…1…2…3…4…5…6…7…8…9…10  Source:  LulumonathleEca  

Healthy…………………………………………………………………………Unhealthy    

What’s  Your  Technology  Wellness  Score?  

The  Road  to  Technology  Wellness:    A  Few  Tips  

Tech  Compulsive  

Energy  Depleted  

AMenNon  Defi

cit  

Mindless"

Mindful"

Being Mindful means pausing, paying attention, being aware."

“  

”  

Exercise:  Experience  Mindfulness  

Mindful  Tech  

Monitoring  Tech  

How  To  Be  Mindful  At  Home  

Set  up  a  charging  staEon.  

Movement  and  Stretching  

“Boga”  

Turn  Off  the  Damn  Computer  and  Go  for  A  Walk  

Beverly  Trayner-­‐Wenger  

List  of  Standing  Desk  Resources  hTp://bethkanter.wikispaces.com/walk  

 Stand  Up  At  Work:  Standing  Desk  Hack  

Manage  Your  Energy  

Manage  Your  AMenNon:  18  Minutes  A  Day  

CreaNve  AcNviNes  

Another  Way  To  Improve  AMenNon:  Coloring  

hTp://www.bethkanter.org/adult-­‐coloring-­‐books/  

Zentangle:  Yoga  for  Your  Brain  

Zentangle:  Show  You  

Zentangle:  Show  You  

Zentangle:  Show  You  

Zentangle:  Show  You  

Your  Turn  

Your  Technology  Wellness  Road  Map  

Takeaways:  Share  Pairs    • What’s  one  Np  or  technique  that  you  can  put  into  pracNce  to  improve  your  tech  wellness?  

• Put  on  index  card  with  your  name/email  for  raffle  for  a  prize  

Slide  Title  Thank  you!  

AlizaSherman.com  @alizasherman  

BethKanter.org  @kanter  HappyHealthyNonprofit.org