Adam Alter is a Professor of Marketing at NYU’s Stern School of Business and the Robert Stansky Teaching Excellence Faculty Fellow. Adam is the New York Times bestselling author of Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked, and Drunk Tank Pink, which investigates how hidden forces in the world around us shape our thoughts, feelings, and behaviors. He has written for the New York Times, New Yorker, The Atlantic, Washington Post, and a host of TV, radio, and publications. His next book Anatomy of a Breakthrough will be published in 2023.
"So there are analog solutions to the digital problem. I think the single biggest solution, for most people, at least in terms of low-hanging fruit, the most obvious place to begin is to just say, I'm going to carve out time every day, create habits where I will not be near my devices at certain times of the day. It might be dinner time, maybe no matter where I am, whom I'm with, or what I'm doing, I will not during dinnertime use a device. Or it might be the first hour of the day. A lot of people do that, spend the first hour of the day tech-free. Have a cup of coffee, if that's what you like to do, read a physical newspaper, or just read a book - whatever you want to do. Or be with your kids or loved ones, depends what your situation is. And then the same before bed. So between 60 and 90 minutes before bed, don't use a phone. And even those small changes, no phone at dinner time, no phone first hour of the day, no phone an hour before bed. That will change your life.

It gives you back about two and a half hours of your day, which people when they start doing it, say, I can't believe I've lost that much time. So I think that there are many things we can do. We just have to make the decision to do them."

https://adamalterauthor.com
www.penguin.co.uk/books/431386/irresistible-by-adam-alter/9781784701659
www.simonandschuster.com/books/Anatomy-of-a-Breakthrough/Adam-Alter/9781982182960
www.stern.nyu.edu/faculty/bio/adam-alter

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