of money is a limited resource

And in any particular moment,

you can only have that much of it.

We live in an age of constant distractions

nine to five is out, 24/7 is in.

With my smartphone in hand I bring my work

with me everywhere but our devices make us less attentive.

Having spent 10 years doing research in neurobiology,

I wondered what technology does to our brains.

I set out to understand the science of distractions

and learn how to be more focused

and boost our productivity.

By some measures we're bombarded

by more than 63 notifications a day.

We receive over 90 emails and write about 40 of them.

On average we switch tasks every three minutes.

When we face distractions two areas of the brain,

the parietal cortex and the frontal cortex are

in a sort of tug of war with each other.

Some research suggests that the parietal cortex responds

to distractions, the frontal cortex which is involved

in cognitively demanding tasks helps us maintain focus.

So we get distracted if the activity

of the parietal cortex gets through to the frontal cortex.

If the frontal cortex can keep the parietal in check,

you stay focused.

The brain is deciding what's important and what's not

and that takes effort.

Even when you're cleaning your mailbox

and you're not actually doing hard cognitive work,

you kinda actually are, because there's all

these essentially micro decisions.

Looking at this email, do I need this,

and so each of those decision

requires a little bit more of cognitive effort

and so but when you add 2,000 of those,

you end up with no, no power

to make any other important decisions

after that, if you deplete it.

- Tell me a little bit about the study

that you did focused on email.

What we found was that checking email more frequently

throughout the day was associated

with feeling more stressed and overwhelmed.

In the study, one group of people were asked

to check their email whenever they wanted throughout the day

while the other group had to do it in batches.

We found that people who batched their emails three

to five times a day felt less stressed and less overwhelmed.

Why are these tasks that seem really menial,

why are they so stressful and anxiety inducing?

You're basically doing something that other people need.

Let's imagine that attention is this calm lake

or you know the reflecting pool

and then each notification is a little drop in that lake.

We can think of the reflectiveness as you know the ability

to actually focus on what's going on around us

but when we have all these drops all the time,

now you get a reflecting pool disturbed and frazzled.

- [Daniela] If email is like rain, notifications seem

like a storm to our productivity and our ability to focus.

The higher the cognitive load the more susceptible we are

to new distractions.

Notifications on our phones draw our attention away

from the task at hand so completing

it may ultimately require more effort.

Every time you get distracted

by a notification you have to switch your attention

and switch it back, the switching in and of

itself actually requires cognitive effort

and so you end up more depleted at the end of the day.

- So what do we do as cellphone users to mitigate that?

- Some things that I do

is I do have scheduled do not disturb times

which you can set on your phone

when you know basically no notifications come in.

In general, I do keep my phone on silent.

I actually am like most people a little addicted

to my email and a little addicted

to social media and messages,

so I do actually open those apps frequently enough

that I don't need to be reminded I need

to open it every, every minute.

- [Daniela] So to take new technologies we may first need

to reconsider how and when we rely on them.

We did a study not in an organization

but on campus where we asked students

to find a building either with their phones

or without the help of their phones.

And yes the students who relied

on their phones got to the building faster

but these same students actually felt less connected

to their community and so it's not a question

of you know should we just do away

with these devices but what is the price

of this convenient device.

These social bonds that hold society together I think

are getting more and more chipped away from us.

Our devices and apps aren't the only way

to crush it at the office.

Casual conversations at work make us feel more connected,

happier, and productive that's what science is telling us.

(upbeat instrumental music)