Distinguished Speaker Paul Mohapel shares some facts about how digital distractions can decrease our productivity, and some tips to make changes.
DID YOU KNOW…?
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We are distracted 54% of the time
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During a procedure: 56% use a cell phone
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49% send text messages
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The longer the disruption, the longer it takes recover focus: a 1 minute interruption= 12 minute recovery
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Disruptions result in about 40% efficiency loss
THE STRESS OF MULTI-TASKING
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Multitasking overwhelms the prefrontal cortex
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2 to 7 hours of continual playing of video games causes prolonged depression of the frontal lobes for days afterwards
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Digital multitasking is like gaming: Gaming can be so intense that the brain can no longer function
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Multitasking shrinks the brain
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Prolonged stress can be harmful to the Prefrontal cortex, which regulates learning and attention, and Hippocampus, which regulates memory and learning
PHYSICIAN BURNOUT
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42% burnout for physicians: a 20% rise over the past
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45-plus in age; jumps to 50% burnout
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Burnout is more common in women
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Physicians spend about 21% of the working time multitasking: Correlated significantly with stress
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Physicians lacked awareness of how their own multitasking impacts their performance and overestimated the number of patients they are seeing
THE E-MAIL TRAP
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The worst thing you can do is check it throughout the day: Do not check it first thing in the morning or right before sleeping
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The average person checks their phone 100 times a day: about every 5-7 minutes
DIGITAL ADDICTION
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Being online is addictive
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Dopamine is released when we receive a notification from our phone
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We are using our phones as a form of escape throughout the day
WHY WE KEEP CHECKING OUR PHONES
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We are trying to stimulate our brains
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We are developing tolerance for how we are about to be stimulated
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We need more to be engaged. Things are becoming boring more quickly for us.
HOW CAN WE CHANGE? STRATEGIES
How do we limit / contain our exposure to technologies?
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Set boundaries and limits around digital devices: no more than 4 times a day. More starts to increase to addictive patterns: The more you do it, the more you want to do it.
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Check emails for half an hour only
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Don’t start day with e-mails
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Focus on one task at a time: mono-tasking
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Take technology breaks: Use a 47-minute rule, abstain for at least 4 hours a day
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Before going to bed, have zero screen time!
SUSTAINMENT
Strategies that nurture positive long term brain benefits:
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Regular off time
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Have a substitute for night quality stimulation
AND MORE….
People are most productive working 25 hours /week
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Working 3 days is as productive as working for 5 days
-
Stress goes down and engagement goes up
We are distracted 54% of the time
During a procedure: 56% use a cell phone
49% send text messages
The longer the disruption, the longer it takes recover focus: a 1 minute interruption= 12 minute recovery
Disruptions result in about 40% efficiency loss
Multitasking overwhelms the prefrontal cortex
2 to 7 hours of continual playing of video games causes prolonged depression of the frontal lobes for days afterwards
Digital multitasking is like gaming: Gaming can be so intense that the brain can no longer function
Multitasking shrinks the brain
Prolonged stress can be harmful to the Prefrontal cortex, which regulates learning and attention, and Hippocampus, which regulates memory and learning
42% burnout for physicians: a 20% rise over the past
45-plus in age; jumps to 50% burnout
Burnout is more common in women
Physicians spend about 21% of the working time multitasking: Correlated significantly with stress
Physicians lacked awareness of how their own multitasking impacts their performance and overestimated the number of patients they are seeing
The worst thing you can do is check it throughout the day: Do not check it first thing in the morning or right before sleeping
The average person checks their phone 100 times a day: about every 5-7 minutes
Being online is addictive
Dopamine is released when we receive a notification from our phone
We are using our phones as a form of escape throughout the day
We are trying to stimulate our brains
We are developing tolerance for how we are about to be stimulated
We need more to be engaged. Things are becoming boring more quickly for us.
HOW CAN WE CHANGE? STRATEGIES
Set boundaries and limits around digital devices: no more than 4 times a day. More starts to increase to addictive patterns: The more you do it, the more you want to do it.
Check emails for half an hour only
Don’t start day with e-mails
Focus on one task at a time: mono-tasking
Take technology breaks: Use a 47-minute rule, abstain for at least 4 hours a day
Before going to bed, have zero screen time!
Regular off time
Have a substitute for night quality stimulation
Working 3 days is as productive as working for 5 days
Stress goes down and engagement goes up