Hooked: How to Build Habit-Forming Products by Nir Eyal

This book explains how different apps have been designed to be addictive. The more time we use them, the more personal information we give to be used for commercial purposes or to influence our political choices.

“The tech industry needs a new ethical bar. Google’s motto, “Don’t be evil,” is too vague. The Golden Rule, “Do unto others as you would have them do unto you,” leaves too much room for rationalization.

I’d argue that what we ought to be saying is, “Don’t do unto others what they would not want done to them.” But how can we know what users do and don’t want?

I humbly propose the “regret test.”

…If users would regret taking the action, the technique fails the regret test and shouldn’t be built into the product, because it manipulated people into doing something they didn’t want to do. Getting people to do something they didn’t want to do is no longer persuasion — it’s coercion.

So how do we tell if people regret using a product? Simple! We ask them.”

March 16th is World Sleep Day

World Sleep Day is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organized by the World Sleep Day Committee of World Sleep Society

10 COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS

  1. Fix a bedtime and an awakening time.
  2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
  3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
  6. Exercise regularly, but not right before bed.
  7. Use comfortable bedding.
  8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
  9. Block out all distracting noise and eliminate as much light as possible.
  10. Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.

10 COMMANDMENTS OF SLEEP HYGIENCE FOR CHILDREN [AGES BIRTH TO 12 YEARS]

  1. Go to bed at the same time every night, preferably before 9:00PM.
  2. Have an age-appropriate nap schedule.
  3. 3. Establish a consistent bedtime routine.
  4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
  5. Encourage your child to fall asleep independently.
  6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
  7. Avoid heavy meals and vigorous exercise close to bedtime.
  8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
  9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
  10. Keep a regular daily schedule, including consistent mealtimes.

High on dopamine

Companies who most profit from this smartphone addiction such as Apple, Google, Facebook  will never mention internet addiction as a real social issue and nether will typical News or tech publications. Why do you think that is?

  • The Attention economy is big business.
  • Whether you are Apple or Netflix, your entire business model is dependent on people being addicted to your services and you as the leading platform.

Our brains can only process so much information at a time, about 60 bits per second. If we are immersed in an app, or watching a show on Netflix or Disney’s streaming service, it’s game over for most other activities. Multi-tasking while we do it, is not the best.