All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
MOBILE MASTERY Becoming a 'master' of your device and ensuring it's not the other way around
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 INTRODUCTION
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE BOOK
Webs of Influence: The Psychology of Online Persuasion (Pearson, 2012) UK / USA / Korea / China / Japan
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
WEB PSYCHOLOGY
The empirical study of how online environments influence our attitudes and behaviours
“ ” @THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
WEB PSYCHOLOGY
HCI
neuro- aesthetics
user experience
social psychology
cognitive psychology
neuroscience
cross-cultural psychology
behavioural economics
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
IT’S ABOUT CONTEXT
PSYCHOLOGY INDIVIDUAL CULTURAL
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
2 AN EXPERIMENT
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
3 HOW LONG CAN YOU GO BEFORE YOU FEEL ANXIOUS AND HAVE TO CHECK YOUR PHONE?
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
3 HOW LONG CAN YOU GO BEFORE YOU FEEL ANXIOUS AND HAVE TO CHECK YOUR PHONE?
4 IF YOU ACCIDENTALLY LEAVE YOUR PHONE AT HOME, DO YOU PANIC?
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE PROBLEM
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
TECH ANXIETY
Being disconnected from technology is surprisingly stressful. There's often a feeling
of missing out, as we worry about what's going on… without our knowledge.
“ ” @THEWEBPSYCH Source: Leon Edwards, Managing Director, Versapack (2013)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
TRENDS
62% of smartphone users aged 18-44 reach for their smartphones
immediately on waking up [ @THEWEBPSYCH
] Source: IDC report sponsored by Facebook (2013)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
Source: Versapack (2013) @THEWEBPSYCH
28 35 37
41
51
Stressed Not bothered Lack of control Not being included amongst friends
Extreme tech anxiety
Being separated from your device
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
@THEWEBPSYCH
70
56 48 51
44
Within an hour of getting up
Within an hour of going to sleep
Over the weekend Continuously during vacation
A great deal of anxiety' if you lost
your phone and couldn't replace it for
a week
How often do you check your phone?
Source: Harvard Business School (2013)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
TECH HAPPY
Whatever people were doing, whether it was having sex or reading or
shopping, they tended to be happier if they focused on the activity instead of thinking
about something else “ ” @THEWEBPSYCH Source: John Tierney, New York Times (2010)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
4 BANISH PHONES AT MEALTIMES
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
4 BANISH PHONES AT MEALTIMES
5 USE AN ALARM CLOCK, PUT YOUR PHONE IN THE
NEXT ROOM
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
3 ADDICTION?
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
DEFINITION OF ADDICTION
@THEWEBPSYCH
A repetitive habit pattern that increases the risk of disease and/or
associated personal and social problems, often experienced subjectively as
‘‘loss of control’’ “ ” Source: Annual Review of Psychology (1998)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
VARIABLE RATIO REINFORCEMENT
We never know when we'll get a satisfying email, so we keep checking, over
and over again, like slot machines – we keep seeking that pleasurable hit
“ ” @THEWEBPSYCH Source: Susan Davis, Web MD (2013)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
JUST BAD HABITS?
People aren't addicted to smartphones themselves as much as they are addicted
to "checking habits" that develop with phone use [ ]
@THEWEBPSYCH Source: Personal and Ubiquitous Computing (2012)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
TRIGGERS
Certain environmental triggers like being bored or listening to a lecture
can trigger the habits [ ] @THEWEBPSYCH Source: Personal and Ubiquitous Computing (2012)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
ADDICTIVE BY DESIGN?
It's an environment of almost constant interruptions and distractions… Human
beings have a deep, primitive desire to know everything that's going on around them
@THEWEBPSYCH “ ” Source: Nicholas Carr (2012)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
4 NEUROCHEMICAL
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
• CRITICAL FOR MOOD, ATTENTION, MOTIVATION, THINKING, MOVING, SLEEPING, SEEKING AND REWARD
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
• CRITICAL FOR MOOD, ATTENTION, MOTIVATION, THINKING, MOVING, SLEEPING, SEEKING AND REWARD
• CAUSES PLEASURE-SEEKING BEHAVIOUR (THE OPIOID SYSTEM MAKES US FEEL PLEASURE)
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE PROBLEM THE 5 TRIGGERS OF DOPAMINE LOOPS
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 WANTING VS LIKING
DOPAMINE “WANTING”
TAKE
ACTION
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 WANTING VS LIKING
DOPAMINE “WANTING”
OPIOID “LIKING”
TAKE
ACTION
FEEL
SATISFIED
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 WANTING VS LIKING
DOPAMINE “WANTING”
OPIOID “LIKING”
FEEL
SATISFIED
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
BUT
The dopamine system is stronger than the opioid system - you tend to
seek more than you are satisfied [ ] @THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
1 WANTING VS LIKING
OPIOID “LIKING”
FEEL
SATISFIED
@THEWEBPSYCH
DOPAMINE “WANTING”
TAKE
ACTION
INSTANT REWARD
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
2 ANTICIPATION
The brain shows more activity when you’re anticipating a reward
than when you’re getting one [ ] @THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
3 UNPREDICTABLE
Activated when you experience an unpredictable reward – such as a
great email, tweet, ‘like’ or text [ ] @THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
4 CUES
[ ] @THEWEBPSYCH
Activated by cues that tell us there’s a reward coming, such as the
specific beep of push notifications or text
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
5 SMALL IS UNSATISFYING
[
] @THEWEBPSYCH
Stimulated most strongly when the reward is so small that it doesn't fully
satisfy – e.g. 140 characters
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOOK (STREAMS)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOO (STREAMS)
3 UNINSTALL YOUR EMAIL
(Settings > Mail, Contacts, Calendars > Gmail > delete)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOOK (STREAMS)
3 UNINSTALL YOUR EMAIL
(Settings > Mail, Contacts, Calendars > Gmail > delete)
4 DISABLE SAFARI / GOOGLE CHROME
(Settings > General > Restrictions > Set up passcode)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
5 KEY TAKEAWAYS
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
2 CHOOSE: You’re in control. Turn your notifications off and decide if you want to check your phone.
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
2 CHOOSE: You’re in control. Turn your notifications off and decide if you want to check your phone.
3 SET SOME RULES: List times / situations in which you won’t use your device (e.g. mealtimes, in bed, during play time).
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
MAKE HEALTHY CHOICES
I don’t use the metaphor of addiction. We’re not going to give it up. We shouldn’t
give it up. It’s more like food, and being on a digital diet. The questions we should ask are,
‘What are the healthy choices?’ “ ” @THEWEBPSYCH Source: NY Times, Sherry Turkle (2012)
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
RESOURCES & REFERENCES
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
RESOURCES
1 THE VIRTUAL REVOLUTION bit.ly/virtualrevolution
2 10 ONLINE TOOLS FOR BETTER ATTENTION & FOCUS bit.ly/10focusapps
3 NICHOLAS CARR (BOOK) The Shallows: How the Internet is Changing the Way We Think, Read and Remember
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
REFERENCES 1 A. Oulasvirta, T. Rattenbury, L. Ma, E. Raita (2012). Habits make smartphone use more pervasive. Personal and Ubiquitous Computing, 16(1), pp. 105-114.
2 Nicholas Carr (2011). The Shallows: How the Internet is Changing the Way We Think, Read and Remember (Atlantic Books).
3 K.C. Berridge and T.E. Robinson (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28, pp.309–369.
4 G. A. Marlatt, J. S. Baer. D. M. Donovan and D. R. Kivlahan (1988). Addictive behaviors: etiology and treatment. Annual Review of Psychology. 39(1), pp. 223-252.
5 Susan Davis, Web MD (2013). Addicted to your smartphone? Here's what to do. http://www.webmd.com/balance/guide/addicted-your-smartphone-what-to-do
6 An IDC Research Report, Sponsored By Facebook (2013). Always connected: how smartphones and social keep us engaged. http://www.nu.nl/files/IDC-Facebook%20Always%20Connected%20(1).pdf
7 The Drum (2013). Over half of brits suffer 'extreme tech anxiety' when separated from smartphones. http://www.thedrum.com/news/2013/07/11/over-half-brits-suffer-extreme-tech-anxiety-when-separated-smartphones
8 Leslie Perlow, PhD, the Konosuke Matsushita professor of leadership at the Harvard Business School (2013). In: http://www.webmd.com/balance/guide/addicted-your-smartphone-what-to-do
9 John Tierny, New York Times (2010) When the mind wanders, happiness also strays. http://www.nytimes.com/2010/11/16/science/16tier.html?_r=1&src=me&ref=homepage
10 Tanya Mohn, New York Times (2012). Silencing the smartphone. http://www.nytimes.com/2013/01/01/business/some-companies-seek-to-wean-employees-from-their-smartphones.html?pagewanted=all&_r=0
@THEWEBPSYCH
All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
THANK YOU!
@TheWebPsych