Vivek Wadhwa is a Distinguished Fellow at Harvard Law School’s Labor and Worklife Program, a professor at Carnegie Mellon University’s College of Engineering, has written several books and been a columnist for Fortune, the Washington Post and other noted publications.
Alex Salkever is an author and technology executive who formerly served as technology editor at BusinessWeek and as a visiting researcher at Duke University. He advises technology companies on product, strategy and marketing and is a regular columnist for Fortune.
The two paired up to write the book The Driver in the Driverless Car: How Our Technology Choices Can Change the Future.
Now they've teamed up again to write a new book: Your Happiness Was Hacked: Why Tech Is Winning the Battle to Control Your Brain--and How to Fight Back.
In it, they examine the question of how technology influences our thoughts and behaviors. They focus on the four key areas of Love, Work, Self, and Society and document problems caused by technology—and then suggest strategies to take back control of technology.
I was eager to hear from Alex and Vivek about happiness, habits, and productivity.
Gretchen: What’s a simple habit or activity that consistently makes you happier, healthier, more productive, or more creative?
Alex: This may sound strange, but doing the dishes! It’s a structured activity and I have a specific way of doing it that gives me some comfort. Every dish type has its place. And I have a routine around washing dishes—the small spoons go in the same basket, the desert bowls fit into the upper rack on right. More conventionally, I love going walking or jogging in the redwood forest near my house. If I am close to an ocean, I try to go surfing to clear my head. It’s my passion. I sometimes get my best ideas out there. And I can honestly say I have never gotten out of the water less happy than when I got into the water. In general, it's a question I ask—do I feel happier and more fulfilled after I do something? If the answer is consistently “No” then I try to curtail that activity. If the answer is “Yes!” I try to do more of that activity.
Vivek: For me, going for a hike and getting off the grid is really crucial in keeping me healthy and productive. I also meditate daily to slow down my brain, which naturally runs at a really high speed. I make sure to spend some time every week disconnected and on a trail. And there is the question of happiness: spending as much time as possible with family is the best route for me.
Gretchen: What’s something you know now about building healthy habits or happiness that you didn’t know when you were 18 years old?
Alex: Don’t beat up on yourself if you don’t succeed in building healthy habits. Establishing and maintaining healthy habits is very hard, really a lifelong process that never stops. But make sure the habits you prioritize the highest and work the hardest to fulfill are the ones that make you happiest. When I was living in Hawaii as a recent college graduate, I made it a priority to get in the water and go surfing at least five days per week. I was often busy building a writing career which eventually took me to BusinessWeek and into books. But come 4 p.m., I was in the water and to this day some of my happiest memories are with me. That lesson—prioritize what is the most important—is something I wish I had known when I was very young. I would have worried a lot less and probably had more fun.
Vivek: You should follow your heart. It is easy to follow your mind or your hunger, but that little voice inside guides you on practically everything if you listen to it. This comes into play the most in happiness, when you are having to make decisions about what is right and wrong. There are choices we have to make every day that need to be based on our values.
Gretchen: Do you have any habits that continually get in the way of your happiness?
Alex: Oh, definitely. Compulsively checking texts. In the book, I write about how I almost killed a group of cyclists while texting and driving on this dangerous coastal highway north of San Francisco. It was the stupidest thing. How could I risk so much just to read a text? But I’m not that different than tens of millions of people. (I’ve since set a new habit of putting my phone away when I get behind the wheel). I get distracted by shiny objects on the internet and have to work hard to stay focused. I struggle to not check email and read random news on the internet (usually on Hacker News). And I have to work hard to put down the smartphone and leave it alone, or in a drawer. I can honestly say my technology addiction is my worst bad habit—it pushes me towards doing the “urgent” or tackling the “noisy” task rather than working on what’s really important. I never met anyone who said they wish they had spent more time answering emails or looking at pictures on Facebook. And I personally find the less time I spend with technology, the more happy I am (to a certain point—I need technology to earn a living, of course).
Vivek: I’m like Alex. I had a heart attack a few years ago driven in part by my technology-induced stress levels (I write about that in the book). So I have to work hard to disconnect and not feel like I need to respond to things quickly. I’ve gotten much better at it, though, and have built some systems around it. Like I don’t even bother to check voice mails a lot of the time and I post to social media but I don’t read that much on social media; it’s not the best use of time. Technology really is an addiction, that you have to manage—and overcome!
Gretchen: Which habits are most important to you?
Alex: Spending time with my children. I try to do it every day, for at least a few hours. Usually playing sports or talking. Reading is next. I think that reading is the best habit for lifelong learning and it helps with other skills like concentration and meditation.
Vivek: Meditation and mindfulness.
Gretchen: Have you ever managed to gain a challenging healthy habit—or to break an unhealthy habit? If so, how did you do it?
Alex: A healthy habit I started a year ago that has stuck is running in the morning when I wake up. It was a hard one to get going. I like running but am not really a morning person. I also have a bad habit of staying up late to read and sometimes I get creative inspiration at night. I’m not a night owl but I’m not a lark, either. I did a few things. First, I started laying out my running clothes—socks, shorts, shoes, t-shirt—every evening before I went to bed. That removed a mental barrier which may seem insignificant but actually was a key obstacle. I am a time counter so if it took me five minutes to gather my clothes, in my mind I would subtract five minutes from my running time and sometimes that took me below the threshold of where it was worthwhile to run. Second, I would write down a mini activity diary for the next day and would list in the “Exercise” section the run I planned. This was both an affirmation and a commitment. Third, I switched my running routine to places where I love to run. There are a few trails near my house that go through forests of oak, laurel and redwoods and one stunning trail down to the Pacific Ocean past hills of wildflowers. It takes a few minutes extra to drive to those trailheads. I don’t have enough time to get to them by running and get to work. But running in those beautiful places makes it so much more pleasurable that it feels like a real reward. Lastly, after my run I would stop at my favorite coffee shop and buy an Americano, my favorite coffee drink. By putting these pieces together—planning and reward—it helped me turn a resolution into a pretty robust habit that’s stuck for a year.
Vivek: I try to switch off all technology by 9 p.m. and get to bed by 10 p.m. And then I wake as early as I can. It is easy to watch late shows and stay connected, but early to bed and early to rise is the best habit of all.
Gretchen: Would you describe yourself as an Upholder, a Questioner, a Rebel, or an Obliger?
Vivek: According to the quiz, I am a Questioner. I won’t dispute this!
Alex: The quiz results describe me as a Questioner and parts of that definitely make sense. I crave perfect information and am a perfectionist in many realms. I also think I have parts of Rebel and Obliger in me. I really don’t like getting bossed around and told what to do. I definitely resist external expectations and relish the role of non-traditionalist. I have trouble working for people I don’t respect. But I am an Obliger too in that sometimes I struggle to advocate for myself and I may coddle my children and my employees too much. I respect and prioritize my duties to others over what might make me happier and saner. But at least with family, I think that’s the only way to live—family comes first.
Gretchen: Does anything tend to interfere with your ability to keep your healthy habits or to stay happy?
Alex: I would say lack of sleep is the biggest problem. Everything else breaks down when I get less than six hours and less than seven is not great either. You can ask my wife. I am more likely to get angry, to get depressed, to say silly things. I am less patient. I have trouble eating healthy and sticking to exercise regimes. Sleep is the linchpin. I only realized this, ironically, after I left a heavy-duty job as a vice president at Mozilla, where I was expected to be always on. That meant never enough sleep. Once I left and took some time off, for the first time since college I made it a point to get enough sleep. It was like a light went on. I could actually feel the difference between six and seven hours, and see how negatively it affected my day.
Vivek: It is always sleep that is the problem!
Gretchen: Have you ever been hit by a lightning bolt, where you made a major change very suddenly, as a consequence of reading a book, a conversation with a friend, a milestone birthday, a health scare?
Vivek: I’ll take this one. I was on a family vacation, a cruise in Mexico. I was a startup CEO and constantly checking in on work via email. On the cruise I couldn’t get any internet access and it was killing me! Literally, I found out. I started to get some chest pains. At first I ignored them. As I climbed the pyramid of Chichén Itzá, in the Mayan ruins on Mexico’s Yucatán Peninsula, the pains became increasingly severe, and I began to feel nauseous. The views were stupendous. People dreamed for their whole lives of visiting this location and walking up these steps. Yet, amid the majesty of one of the greatest civilizations ever, my mind was on….when I can check my email? On the flight home, the chest pains and nausea turned into a shooting electric current in my left arm. My wife Tavinder insisted we go straight to the doctor. I said, no, I needed to go home and check email. Fortunately, my wife prevailed. We landed and drove straight to the hospital. I literally blacked out as we entered the emergency room, and sat propped up in a wheelchair while they registered me. My next memory was of waking up after lifesaving surgery for a massive heart attack. Had I waited another hour or two, my doctors said, I would have been dead. None of my emails would have mattered. That day woke me up and I decided to leave the world of startups and become an academic and teacher—to teach and assist others rather than try to make money as my primary goal. It was the best decision I have ever made.
Alex: My story pales next to Vivek’s. For me, it was reading a website that tallied up how many times you will see your parents before they die. The number was a lot less than I had imagined it would be—my parents live on the East Coast. And I started doing the math on how many times I would see all my dear friends. It was very sobering. I vowed from that day to prioritize relationships and spending time with people over anything else in my life. I bailed on corporate America (I may go back, but only on my terms) and created a life where I spend time every day with my children and my wife, and see my parents and friends more. I’ve been much happier since I made these changes.
Gretchen: Is there a particular motto or saying that you’ve found very helpful? (e.g., I remind myself to “Be Gretchen.”) Or a quotation that has struck you as particularly insightful? Or a particular book that has stayed with you?
Alex: “Put yourself in their shoes.” It helps me focus on empathy and stop thinking about myself.
Vivek: Always give more than you take.
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