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Sun, 21 Apr 2019
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Social media is making Americans unhappy, but can they ditch it?

Sad face
© NurPhoto via Getty Images / Jaap Arriens 3041
The digital age has coincided with decreasing happiness and well-being. Study after study shows this to be true, but the latest sign that we might all benefit from a digital detox comes from the World Happiness Report.

It's bad news for the United States, which dropped in the ranking to 19th position, the unhappiest the US has been since the study began. This could be due to what the researchers called an "epidemic of addictions" - everything from drug and alcohol abuse, to gambling - and yes, obsession with digital media, which is hardly an American phenomenon alone. Hands up if you're a recovering Twitter addict, like me?

These days, most of the criticism I fire off at sites like Facebook and Twitter has to do with their many privacy-related failings or their political biases and fondness for censorship - but what if it was something else that really started pushing us away? Something that the social media gods of Silicon Valley have less control over: How spending time on these platforms actually makes us feel.

It seems like every other day I'm hearing about a new study linking social media and unhappiness - and when you look into it, the statistics are fairly shocking. Happiness and life satisfaction in US adolescents increased between 1991 and 2011 - but suddenly declined after 2012. Similar trends were seen across the same period in the United Kingdom.

Comment: See also: How to unwind your busy monkey mind


Candle

Keeping the candlelight illuminated: Thich Nhat Hanh's final mindfulness lesson - how to die peacefully

death
© PVCEB
Thich Nhat Hanh, 92, reads a book in January 2019 at the Tu Hieu temple. “For him to return to Vietnam is to point out that we are a stream,” says his senior disciple Brother Phap Dung.
"Letting go is also the practice of letting in, letting your teacher be alive in you," says a senior disciple of the celebrity Buddhist monk and author.

Thich Nhat Hanh has done more than perhaps any Buddhist alive today to articulate and disseminate the core Buddhist teachings of mindfulness, kindness, and compassion to a broad global audience. The Vietnamese monk, who has written more than 100 books, is second only to the Dalai Lama in fame and influence.

Nhat Hanh made his name doing human rights and reconciliation work during the Vietnam War, which led Martin Luther King Jr. to nominate him for a Nobel Prize.

Brain

How science fixed my wandering mind

Caroline Williams transcranial magnetic stimulation
© CAROLINE WILLIAMS
Researcher Mike Esterman applies transcranial magnetic stimulation to Caroline Williams’s brain at the Boston Attention and Learning Lab at the VA Medical Center.
Could a stint in a Boston lab change my brain? I was willing to find out.

My space-cadet tendencies earned me the nickname "butterfly brain" when I was about 8 years old. Even as an adult, working from home, I can spend the day flitting from one thing to the next, doing nothing of any use at all. When that happens, I'll feel stressed and frustrated - and I'll have even more to do the next day.

Lack of focus and a susceptibility to procrastination are both hallmarks of a brain that is not under the proper control of its owner. I'm not the only one who struggles with this problem. In one recent survey, 80 percent of students and 20 to 25 percent of adults admitted to being chronic procrastinators. The evidence suggests that this behavior actually leads to stress, illness, and relationship problems.

Letting the mind wander off doesn't seem to make us any happier. In another study, researchers interrupted people during the day to ask what they were doing and to score their level of happiness. They found that when people were daydreaming about something pleasant, it only made them about as happy as they were when they were on task. The rest of the time, mind-wandering actually made them less happy than they had been when getting on with their work.

Comment: While few readers will have access to the type of experimental equipment discussed in this article, many report that neurofeedback therapies are showing the same types of results. Retraining the brain, without changing its structure, seems to be possible with these technologies, offering hope for all who find their attention, mood or other cognitive skills lacking.

See:


Alarm Clock

There's a hidden cost to reminders

man behind wall
© Raj Eiamworakul/Unsplash
This morning my alarm sounded at 7:30. Shortly after, my Headspace app sent a notification reminding me to meditate for 10 minutes. When I sit down at work, my calendar pops up to remind me of a grant meeting. Before lunch, I shoot my colleague an email to remind her that we planned to meet. In the afternoon, I am greeted at my desk by several more email reminders about the seminar this afternoon, the planned IT works this weekend, and the meeting I need to set with my teaching assistants for next week. I add a couple of items to my paper to-do list, so I won't forget them. Then my phone beeps to let me know that I haven't completed my daily Danish lesson and that I signed up for a gym class tonight. All told, in a typical day, 20-30 digital reminders vie for my attention.

We are surrounded by reminders - some we schedule ourselves, and many we receive from others. Reminders range from the trivial (apps that coax us to drink water or sit up straight) to the consequential (annual notices to file your taxes or update your health care and retirement plans for the year).

Generally, setting up reminders makes sense. By delegating a task to a list or a device, we can reduce our cognitive load and free up brain capacity for other things.

There is also plenty of evidence showing that we will not act if we are not reminded to do so. Studies show that reminders can increase savings, adherence to medical treatments, charitable donations, and just about anything that isn't permanently at the top of our mind.

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Galaxy

Atheism is inconsistent with the scientific method, prize-winning physicist says

Marcelo Gleiser
© Eli Burakian Dartmouth College
Theoretical physicist Marcelo Gleiser, recipient of the 2019 Templeton Prize.
Marcelo Gleiser, a 60-year-old Brazil-born theoretical physicist at Dartmouth College and prolific science popularizer, has won this year's Templeton Prize. Valued at just under $1.5 million, the award from the John Templeton Foundation annually recognizes an individual "who has made an exceptional contribution to affirming life's spiritual dimension." Its past recipients include scientific luminaries such as Sir Martin Rees and Freeman Dyson, as well as religious or political leaders such as Mother Teresa, Desmond Tutu and the Dalai Lama.

Across his 35-year scientific career, Gleiser's research has covered a wide breadth of topics, ranging from the properties of the early universe to the behavior of fundamental particles and the origins of life. But in awarding him its most prestigious honor, the Templeton Foundation chiefly cited his status as a leading public intellectual revealing "the historical, philosophical and cultural links between science, the humanities and spirituality." He is also the first Latin American to receive the prize.

Scientific American spoke with Gleiser about the award, how he plans to advance his message of consilience, the need for humility in science, why humans are special, and the fundamental source of his curiosity as a physicist.

[An edited transcript of the interview follows.]

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Frog

Study: Short-acting psychedelic found in toad venom helps relieve depression, anxiety

Colorado River toad
© Mirko Rosenau
The Colorado River toad - Incilius Bufo alvarius
Forget meditation or standard medicine. A new study finds that a psychedelic found in toad venom may help people struggling with depression or anxiety.

Research conducted at the Johns Hopkins University School of Medicine shows the fast-acting psychedelic, 5-MeO-DMT (it currently lacks a marketable household name), helped relieve symptoms in about 80 percent of the 362 study participants who tried it in a group setting. The authors believe the short duration of psychedelic effects make it a more favorable therapy for patients.

"Research has shown that psychedelics given alongside psychotherapy help people with depression and anxiety. However, psychedelic sessions usually require 7 - 8 hours per session because psychedelics typically have a long duration of action," says co-author Alan K. Davis, a postdoctoral research fellow with the university's Behavioral Research Unit, in a release. "Because 5-MeO-DMT is short-acting and lasts approximately 30-90 minutes, it could be much easier to use as an adjunct to therapy because current therapies usually involve a 60 - 90 minute session."

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Info

Brain perceives objects better with attention

Perception in Brain
© UCF - CS Department
La Jolla -- It's easy to miss something you're not looking for. In a famous example, people were asked to closely observe two groups of people--one group clad in black, the other in white--pass a ball among themselves. Viewers were asked to count the number of times the ball passed from black to white. Remarkably, most observers did not notice a man in a gorilla suit, walking among the players. This ability of the brain to ignore extraneous visual information is critical to how we work and function, but the processes governing perception and attention are not fully understood. Scientists have long theorized that attention to a particular object can alter perception by amplifying certain neuronal activity and suppressing the activity of other neurons (brain "noise").

Now, Salk scientists have confirmed this theory by showing how too much background noise from neurons can interrupt focused attention and cause the brain to struggle to perceive objects. The findings, which appeared in eLife on February 22, 2019, could help improve designs for visual prosthetics.

"This study informs us about how information is encoded in the electrical circuits in the brain," says Salk Professor John Reynolds, senior author of the paper. "When a stimulus appears before us, this activates a population of neurons that are selective for that stimulus. Layered on top of that stimulus-evoked response are large, low-frequency fluctuations in neural activity.

Attention

New study: Trigger warnings are effectively useless

trigger warning
Trigger warnings-notes of caution that inform students they are about to consume potentially traumatic course material-have "trivial effects" on mental health, according to a new study that casts significant doubt on whether the controversial classroom tool should be used.

The study, which recently appeared in Clinical Psychological Science, pushes back against the findings of Harvard University researchers, who suggested that trigger warnings might actually be a net negative-they could make some people less resilient to trauma. Trigger warnings don't really leave anyone worse off, according to the newer research conducted by a team of researchers from the University of Waikoto and the City University of New York. But they don't help matters, either: Study participants who received a trigger warning were just as bothered by traumatic words and images as participants who saw the words and images without any forewarning.

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Flashlight

How to actually, truly focus on what you're doing

memory hole graphic
© Rose Wong

Tired: Shallow work. Wired: Deep work.


Here's what my browser generally looks like: work email in the left-most tab, always open. TweetDeck in the next one, always open. A few Google Docs tabs with projects I'm working on, followed by my calendar, Facebook, YouTube, this publication's website and about 10 stories I want to read - along with whatever random shiny thing comes across my desktop. (Not to mention my iPhone constantly nagging me, though I've mostly fixed that problem.)

This is no way to work! It's awful, and my attention is divided across a dozen different things. My situation is far from unique, and most people who do most of their work on a computer know it all too well.

Enter "deep work," a concept coined by one of my favorite thinkers in this space, Cal Newport. He published a book in 2016 by that name, and in it he details his philosophy and strategy for actually focusing on the things we can do and accomplish.

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Brain

How to daydream your way to better learning and concentration

daydreaming
© Kniel Synnatzschke/plainpicture

Daydreaming need not be the enemy of focus. Learn to do it right and you could reap the benefits from more successful revision to more motivation


Your exams start in less than a month. Or there's that make-or-break meeting next week that you need to prepare for. But no matter how hard you try to focus, you just can't. The clock is ticking, but the sun is shining and, oh, is that a barbecue you can smell?

If losing concentration sometimes feels inevitable, that's because it is - your brain is hardwired to give in to distractions and take you away with the fairies. To make matters worse, science has long backed up the idea that a wandering mind is the enemy of productivity. Failing to focus has been linked to lack of success, unhappiness, stress and poor relationships. It's enough to make you give up and head for the beach you were just daydreaming about.

But don't. Recently, psychologists have been having a rethink. If we spend so much time in a state of reverie, they reason, it's probably not some psychological mistake. It turns out that there are several kinds of mind-wandering, and they don't all make you unhappy or unproductive. A wandering mind could even be a key weapon in your cognitive arsenal - if you know how to use it.

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