It’s not you. Phones are designed to be addicting.


but I’m not alone. Over 2.5 billion people have smartphones now,
and a lot of them are having a hard time putting them down. There’s a new app that aims to curb phone
addiction. Addiction is money. Are we a nation of smartphone addicts?The
problem is, our devices are designed to keep us engaged. They’re intentionally addicting. But if you understand the tricks that grab
your attention, you can learn to have a healthier relationship with your phone. I think we’re living inside of two billion
Truman Shows. Where, you know, Truman Show, you wake up
and everything is sort of coordinated just for you. And you really don’t even realize it, but
it’s coordinating just to entertain you, or just to engage you. That’s Tristan Harris, he worked as Google’s
design ethicist, and now he runs a nonprofit initiative called Time Well Spent, advocating
for awareness of how tech companies profit off of users’ attention. It’s not designed to help us, it’s just designed
to keep us hooked. So I handed him my phone and asked him how
he’d fix it. It starts with turning off all notifications,
except for when a real human is trying to reach you. When you get a call, a text, or a message,
it’s usually because another person wants to communicate with you, but a lot of today’s
apps simulate the feeling of that kind of social interaction, to get you to spend more
time on their platform. If Facebook sends you a push notification
that a friend is interested in an event near you, they’re essentially acting like a puppet
master, leveraging your desire for social connections so that you use the app more. But notifications didn’t always work like
this. When push notifications were first introduced
for email on Blackberries in 2003, they were actually seen as a way for you to check your
phone less. You could easily see emails as they came in,
so you didn’t have to repeatedly open your phone to refresh an inbox. But today you can get notifications from any
app on your phone. So, every time you check it, you get this
grab bag of notifications that can make you feel a broad variety of emotions. If it wasn’t for random, if it was predictably
bad or predictably good, then you would not get addicted. The predictability would take out the addictiveness. And, it’s effective. Slot machines make more money in the US than
baseball, movies, and theme parks combined and they become addicting about 3-4 times
faster than other kinds of gambling. Some apps even replicate the process of pulling
a slot machine lever with the “pull to refresh” feature. That’s a conscious design choice. Those apps are usually capable of continuously
updating content, but the pull action provides an addicting illusion of control over that
process. In the future, we might see healthier ways
of delivering notifications. Research shows that bundling notifications,
where phones deliver a batch of updates at set times, reduces user stress. Then, you have to grayscale your screen. The easiest way to attract your eye’s attention
on a screen is through color. Human eyes are sensitive to warm colors. In eye-tracking tests like this one, they
gravitate particularly to bright red. That’s why so many apps have redesigned their
icons to be brighter, bolder, and warmer over the years. It’s also why notification bubbles are red. A little icon like this, or this, doesn’t
have the same impact on your attention as this. But you can neutralize that distracting effect
by selecting a greyscale color filter in your phone’s accessibility settings. When you make everything black and white,
your brain isn’t tricked into thinking that this is any more important to you than this. I mean, there’s a reason why slot machines
are bright and color and flashing lights and ding ding ding ding ding. They have the sensory input too, right. And so, just noticing that if I take out the
color, it changes some of the addictiveness. Finally, restrict your home screen to everyday
tools. Make sure that your home screen, when you
unlock it, doesn’t have anything except for the in-the-moment tools that help you live
your life. I have Lyft, to get somewhere when I need
to get somewhere, Maps, Calendar. None of these are apps that I can fall into
and then get sucked down some bottomless vortex of stuff. If you’re not sure what counts as a bottomless
vortex of stuff, it helps to filter out apps that use infinite scrolling. Unlike pagination, where users have to click
to load new content on another page, infinite scrolling continuously loads new material
so there’s no built-in endpoint. Video autoplay works in a similar way. These interfaces create a frictionless experience,
but they also create a user’s sense of control and make it harder to stop. Research shows that people rely on visual
cues more than internal cues to stop consuming something. In a 2005 study, individuals who ate soup
out of a self-refilling bowl, ate 73% more than those who ate out of a normal bowl filled
up by servers. But those who ate from the self-refilling
bowl, didn’t feel any more satisfied. So, a visual cue, like an endpoint, is better
at telling you the right time to stop than your own sense of satisfaction. And because so many apps don’t have an endpoint,
you have to build your home screen around the eventuality of distraction. We check our phones a lot. Most of us drastically underestimate how often
we do so. But technology might not always look this
way. There are ideas for alternative interfaces
that give you functional choices and are more transparent about how much time you’ll lose
with one action, versus another. But it’s a really deep philosophical question:
what is genuinely worth your attention? On an interruptive basis? Do people even know how to answer that question? It’s a really hard question, it’s not something
we think about. But, for now, it’s a question that everybody
needs to start asking. Thank you so much for watching, this has been
episode 1 of By Design, this is gonna be a new series looking at different topics in
design, in technology, looking at how human decisions on one end of creating something
affect people on the other end.

100 thoughts on “It’s not you. Phones are designed to be addicting.

  1. I deleted all of the social media apps excluding YouTube, telegram and WhatsApp a year ago and now I literally don't waste time as much as I used to 🙂

  2. Buy a old Nokia phone for calling and stuff and buy an iPad for social media internet and stuff so that you won’t use your phone all the time but you must not take your iPad to work of course or outside

  3. Our phones are entertainment devices that we are able to tailor the content of, to give us the information that we want to consume, which is why they are so addictive. Just turn it off when you need to fully focus on something.

  4. slot machines make more than baseball,movies and themeparks combined?!!!! wow thats huge

  5. There’s a time and a place for phones, you gotta be present to remember your past 💗

  6. Vox: Phones are meant to be addicting.

    Also Vox: uploads a 6 minute video for a bunch of high schoolers to watch before they go to sleep when they have school tomorrow

  7. I think the irony here is that Vox subscribers got a notification for this video.

  8. Followed your instructions and found out I got about 138 notifications daily. For the messenger app alone..

  9. I appreciate how Instagram now has this feature of "You've done! You've scrolled the new contents of today" or something like that so I can actually see what I've been missing on without spending too much time scrolling on three days old posts. Also, Twitter is really addictive with the infinite scrolling feature. It's fortunate that I've realized this before I watch this video

  10. Attention:
    God
    Reality
    existence
    Solutions to Problems
    a new way of living
    and many more

  11. greyscale is good, when turn iphone in graysacle, all notifications don’t bother me anymore..

  12. I have avg 12minute screen time per day on my phone…

    cause im on my laptop 15h a day

  13. I don’t have and have never had this problem I simply don’t use social media other than YouTube. Or something that I can either use to communicate with people I know or learn something. I have absolutely no time to care about your Panini sandwich.

  14. as a UI/UX designer this video has most of the question I got from product owners

  15. Loved it. Keep it coming guys! Awesome. Less phone. Smarter brains. 😉

  16. Guys, I always was a phone addicted: Instagram, Facebook, Snapchat were my main problems. So I decided to move away from those addictive behaviors and I found a subreddit called /r/nosurf. For those who are desperately trying to get a new grip on life, I highly recommend to read some articles from there.
    I'm away from social-media-distractiosn such as Instagram for more than one week and I've only seen major improvements. Among those are:
    – Social anxiety dissipation.
    – More willingness.
    – More mental strength.
    – More focus.
    – More reading sessions (at least 1h30 per day).
    Mobile phones are devices that were made to make you encapsulated. You decide if you want to be there.

  17. I can control my time using my phone but this video made me more anxious and curious bout the traps…

  18. It’s funny how this video is posted on a platform with infinite scrolling

  19. Am I even human? I never loaded any apps on my phone. Most of the time I don't even take it with me when I leave the house. I only use it to call and text and not even much of those.

  20. Hey thank you just gonna turn off my notifications hey wait just got your notification of this video.

  21. No wonder YouTube's logo doesn't have a gradient anymore. It's pure, bright, eye catching red. It's likely so you look at it quicker and think, hmm maybe I should go on YouTube.

  22. Just turned off notifications, and grey scaled it. Hope it'll help me get some work done.

  23. phones are supposed to be entertaining, not just boring. like i know that its better for you, but if people really dont want to be hooked to their phone, they can stop

  24. People are so trapped into their phones.
    Honestly, there is nothing on your phone.
    We just look at it, in a very programmable way.

  25. YouTube is the next most addicting thing. Followed by social media. Then the P four letter word.

  26. Thank you i am not addicted to my phone i can give up if im forced to not use it im not mad about it and i like the peace when im not on my phone constantly 🙂 this helps

  27. I deleted all social media but I've found myself still reaching to pick up my phone , even though it didnt go off.
    I'm highly considering doing a challenge where I switch back to a basic phone for 6 months. The screen is a brain melter and turning it off doesn't do much when you can just turn it back on.

  28. I spend a lot of time "on" my phone
    (Around 3-5 hours) that's because
    I like drawing while listening to music/ listen to youtube- does this make me a phone addict?

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