this distraction by resolving to check e-mail only at night, but I quickly discovered that this would not do. Other people expected me to do as they do—check e-mail constantly and rely on it as a sole means of communication. As a result of not checking my e-mail regularly, I ended up going to meetings that had been canceled, or arriving at the wrong time or place. So I gave in, and now I check e-mail way too often, and as I do I constantly sort the messages into categories: spam and unimportant e-mail that I delete right away; messages I might care about or need to respond to at some point in the future; messages I need to respond to immediately; and so on.
In bygone days the mail cart came around the office once or twice a day with a few letters and memos—not so with e-mail, which never takes a break. For me, the day goes like this: I start working on something and get deeply into it. Eventually I get stuck on some difficult point, and decide to take a quick break—obviously, to check e-mail. Twenty minutes later I get back to the task, with little recollection of where I was and what I was thinking. By the time I’m back on track, I’ve lost both time and some of my focus, and this outcome assuredly does not help me solve whatever problem caused me to take five in the first place.
Sadly, this is not where the story ends. Enter smart phones—an even greater time sink. A while ago I got one of these lovely, distracting gadgets in the form of an iPhone, which meant that I could also check e-mail while waiting in a checkout line, walking into the office, riding in the elevator, while listening to other people’s lectures (I haven’t yet figured out how to do this during my own lectures), and even while sitting at traffic lights. In truth, the iPhone has made the level of my addiction very clear. I check it almost ceaselessly. (Businesspeople recognize the addictive properties of these devices: this is why they often call their BlackBerries “CrackBerries.”)
I THINK E-MAIL addiction has something to do with what the behavioral psychologist B. F. Skinner called “schedules of reinforcement.” Skinner used this phrase to describe the relationship between actions (in his case, a hungry rat pressing a lever in a so-called Skinner box) and their associated rewards (pellets of food). In particular, Skinner distinguished between fixed-ratio schedules of reinforcement and variable-ratio schedules of reinforcement. Under a fixed schedule, a rat received a reward of food after it pressed the lever a fixed number of times—say 100 times. (To make a human comparison, a used-car dealer might get a $1,000 bonus for every 10 cars sold.) Under the variable schedule, the rat earned the food pellet after it pressed the lever a random number of times. Sometimes it would receive the food after pressing 10 times, and sometimes after pressing 200 times. (Analogously, our used-car dealer would earn a $1,000 bonus after selling an unknown number of cars.)
Thus, under the variable schedule of reinforcement, the arrival of the reward is unpredictable. On the face of it, one might expect that the fixed schedules of reinforcement would be more motivating and rewarding because the rat (or the used-car dealer) can learn to predict the outcome of his work. Instead, Skinner found that the variable schedules were actually more motivating. The most telling result was that when the rewards ceased, the rats who were under the fixed schedules stopped working almost immediately, but those under the variable schedules kept working for a very long time.
This variable schedule of reinforcement also works wonders for motivating people. It is the magic (or, more accurately, dark magic) that underlies gambling and playing the lottery. How much fun would it be to play a slot machine if you knew in advance that you would always lose nine times before winning once, and that this sequence would continue for as long as you played? It would probably be no fun at all! In fact, the joy of gambling comes from the inability to predict when rewards are coming, so we keep playing.
So, what do food pellets and slot machines have to do with e-mail? If you think about it, e-mail is very much like gambling. Most of it is junk and the equivalent to pulling the lever of a slot machine and losing, but every so often we receive a message that we really want. Maybe it contains good news about a job, a bit of gossip, a note from someone we haven’t heard from in a long time, or some important piece of information. We are so happy to receive the unexpected e-mail (pellet) that we become addicted to checking, hoping for more such surprises. We just keep pressing that lever, over and over again, until we get our reward.
This explanation gives me a better understanding of my e-mail addiction, and more important, it might suggest a few means of escape from this Skinner box and its variable schedule of reinforcement. One helpful approach I’ve discovered is to turn off the automatic e-mail-checking feature. This action doesn’t eliminate my checking, but it reduces the frequency with which my computer notifies me that I have new e-mail waiting (some of it, I would think to myself, must be interesting or relevant). Additionally, many applications allow users to link different colors and sounds to different incoming e-mail. For example, I assign every e-mail on which I’m cc’d to the color gray, and send it directly to a folder labeled “Later.” Similarly, I set my application to play a particularly cheerful sound when I receive a message from a source I’ve marked as urgent and important (these include messages from my wife, students, or members of my department). Sure, it takes some time to set up such filters, but having once gone to the trouble of doing so, I’ve reduced the randomness of the reward, made the schedule of reinforcement more fixed, and ultimately improved my life. As for overcoming the temptations of checking my iPhone too frequently—I am still working on that one.
Further Reflection on Self-Control:
The Lesson of Interferon
Several years ago I heard an interview on NPR with the Delany sisters, who lived to be 102 and 104. There was one particular part of the interview that remained with me. The sisters said that one of their secrets for a long life was never marrying, because they never had husbands to “worry them to death.” This sounds reasonable enough, but it isn’t something to which I can personally attest (and it also turns out that men benefit more from marriage anyway).28 One of the sisters said that another secret was to avoid hospitals, which seemed sensible for two reasons—if you’re healthy in the first place, you don’t need to go, and you’re also less likely to catch an illness from being in the hospital.
I certainly understood what she was talking about. When I was first hospitalized for my burns, I acquired hepatitis from a blood transfusion. Obviously, there’s no good time to get hepatitis, but the timing could not have been worse for me. The disease increased the risks of my operations, delayed my treatment, and caused my body to reject many of the skin transplants. After a while the hepatitis subsided, but it still slowed my recovery by flaring up from time to time and wreaking havoc on my system.
This was in 1985, before my type of hepatitis had been isolated; the doctors knew it wasn’t hepatitis A or B, but it remained a mystery, so they just called it non-A-non-B hepatitis. In 1993, when I was in graduate school, I had a flare-up; I checked into the student health center and the doctor told me I had hepatitis C, which had recently been isolated and identified. This was good news for two reasons. First, I now knew what I had, and second, a new experimental treatment, interferon, looked promising. Given the threat of liver fibrosis, cirrhosis, and the possibility of early death from hepatitis C, it seemed to me that being part of an experimental study was clearly the lesser of two evils.
Interferon was initially approved by the FDA for treatment of hairy cell leukemia (which has no other real treatment) and, as is often the case with cancer therapy, the treatment regimen was particularly distasteful. The initial protocol called for self-injections of interferon three times a week. I was warned that after each injection I would experience fever, nausea, headaches, and vomiting, and this warning was accurate. So, for six months on Mondays, Wednesdays, and Fridays I would arrive home from school, take the needle from the medicine cabinet, open the refrigerator, load the
syringe with the right dosage of interferon, and plunge the needle into my thigh. Then I would lie down in the big hammock—the only interesting piece of furniture in my loftlike student apartment—from which I had a perfect view of the television. I kept a bucket within reach to catch the vomit that would inevitably come up, after which the fever, shivering, and headache would begin. At some point I would fall asleep and wake up aching with flulike symptoms. By noon I would be more or less OK and would go back to work.
The difficulty that I, and the rest of the patients,