Nobody Panic - How to Improve Your Attention Span

Episode Date: March 2, 2021

Struggling to focus? Got distracted three times even while reading that three-word sentence? Stevie and Tessa work out how to improve their attention spans with expert advice from the world of neuroscience so they can concentrate a bit better. Unsurprisingly phones and social media aren’t helpful but, surprisingly, they discover a simple breathing trick you can try when your mind wanders that actually works. That book recommendation: ‘The Distracted Mind: Ancient Brains in a High-Tech World’Want to support Nobody Panic? You can make a one-off donation at https://supporter.acast.com/nobodypanicRecorded by Naomi Parnell and edited by Ben Williams for Plosive Productions.Photos by Marco Vittur, jingle by David Dobson.Follow Nobody Panic on Twitter @NobodyPanicPodSupport this show http://supporter.acast.com/nobodypanic. Hosted on Acast. See acast.com/privacy for more information.

Hello, I'm Carriad. I'm Sarah. And we are the Weirdo's Book Club podcast. We are doing a very special live show as part of the London Podcast Festival. The date is Thursday, 11th of September. The time is 7pm and our special guest is the brilliant Alan Davies. Tickets from kingsplace.com. Single ladies, it's coming to London.

True on Saturday, the 13th of September. At the London Podcast Festival. The rumours are true. Saturday the 13th of September. At King's Place. Oh, that sounds like a date to me, Harriet. Welcome to Nobody Panic. Don't panic. We're here. We're going anything useful to say? Who's to say? No. But we're certainly here. And that's the main thing. Welcome to the podcast. My name is Stevie Martin.

My name is Tessa Coates. Our credentials are nil. Nothing. Alive humans. Enthusiastic and keen. Kean. That's it? Very keen. Each week we take a suggestion or we sort of come up with a how-to, that then we look around and just look around. And then we have a little look around ourselves and we report our findings back to each other and to you. Yes, so we're sort of learning as we go. This was a episode suggestion from Hannah

who messaged basically saying, my issue is I spent a lot of the pandemic unemployed. Oh, so sorry, Hannah. And just got a job in finance in November. Well done, Hannah. Well done. But after all that time, sitting around doing next to nothing, I think my brain has died a little,

and I'm finding it really hard to stay focused and motivated while working. I just can't seem to keep my brain from wandering to other things when I'm trying to concentrate on a task. I agree with you, Hannah. I can't do anything for more than maybe 10 seconds, and then I find that I've just made a sandwich again. That's the whole experience of my day. The other day, I made lunch, at lunch, started doing some work,

and then I was like, oh, I haven't eaten lunch. And then I made a lunch andette lunch again before I'd realize I'd already eaten lunch. Yeah, it's nothing worse, is there, than thinking, oh, I'll make lunch and then be like, I've had it. I've done it. I've done that. Because also, it just, what does that say about your brain? It says that your brain is, it's got off the deep end. Yeah, I don't think you're alone, Hannah.

In fact, I would say absolutely everybody is in there with you. I think it's already a human problem that we were, I've got too much and too easy distracted and, you know, where there's stuff for us literally everywhere we look. But this time when we're sort of all alone and we've really gone, gone cool, we're really struggling. I've got about 107 tabs open and I can't remember anything. I've not been able to read a book in a long time. I stayed up the other night and read a murder mystery I found in Waitrose. That was called Rules for a Perfect Murder or something.

Great. And I would describe, I mean, read it if you've had. fancy. I stayed up the whole night and read it just because I was so excited to be reading that I was like, if I stop, who knows what will happen? I was so excited to be focused on anything. Yeah. Even though it was this quite inane murder that I was like, yeah, just stay in the gate. Let's not dwell. Let's do our adult thing. Now I'm thinking, very true to the context of this episode. I'm scared that I've done mine before. I can believe it. Let's hear it. Okay. I bought an alarm clock. Yep, you've done it before.

Oh my God! But we're here to hear about it again. I speak for us all. Go on. Tell us about it. How's it going? Well, actually, here we go. I bought it a while back just before Christmas to stop myself from going on my phone at night.

So my phone is now in the other room. Brilliant. It's been the case for months months now. And apart from the fact that my screen time was like halved, which is terrifying, but also helpful. I love my alarm clock. It's got, it comes on with some light about half an hour before and it gradually gets brighter and then when it alarms, it does this sound that's like this, do, do, do, do, do, which

is just lovely to wake up to. And yeah, it made my mornings so much nicer, you know, than just that feeling of like, oh, I've just finished looking at my phone and now I'm going to get up and look at my phone. It's just nicer. That's so lovely. What's your adult thing, Tessa? Mine is very dull. It's about the car. I've got a car, would you believe, everybody. It was my grandmas that she was selling, and I said, I'll have it.

It's got a little car. Obviously, there's nowhere to go. So what I did was call up the insurance and say, and this is, I'm just sharing it, because not only is it very boring, but it might help if you also have a car, anybody listening, that you can call up the insurance

and say, can I reduce the mileage because the car's not actually going anywhere? and you can get a refund on some of your insurance money. Great. Which is a bit nice, isn't it? I'm just a name driver on grandma's one. Grandma is with Sheila's wheels. Grandma's name is Sheila.

There was absolutely, there was no discount. And when I phone up, they call me Mrs. Broomehead, which is my grandma's name. And they say, and then they say, and what else can we do for you, Sheila? And then they literally say like, can Sheila's wheels or anything else for you, Sheila? And I say like, yeah, my name is Sheila. They don't seem to think it's funny at all. And I was like, there aren't very many people called Sheila. You should get a discount if you're called Sheila and you're worth of Sheila's wheels.

Anyway, listen. Of course you should. A discussion for another time. But just to say, if you also have a car, do look up in case you can get some money back. Any adult thing that ends with you might be able to get some money back, I think it's not boring. It's incredibly useful. Well, I just think insurance makes me go like, uh-da-d-d-d-uh. Yes.

You can't put a price on peace of mind. I don't know about you guys, but I've switched off. Oh my God, once... This is so bad. Please. No, I can't even share it. My other grandma... Unfortunately, you will have to.

Oh, God. My other grandma, Granny Coat, lived on an island in Vancouver Island. Granny Coates famously kept a dead owl in the freezer. Yeah. Grandma was telling me a story at the table. Granny Coates is no longer with us. She was telling me a story at the table once. I completely zoned out.

I came back to the room and she was like, I was crying and she was a very stoic woman. And then she was like, I've never told anyone that. Oh, no. And I was like, oh shit. Oh, shit. Like, oh my God, what was it?

Wow. Did you ever find out? I think, I tried to piece it together following it. And I think it was to do, I do think it was boring. But either way, she shared it with something. Imagine zoning back in to someone saying, I've never told anyone that, oh my God.

Either way, hopefully this will help you stay in the zone when your grandma reveals something. She's never revealed to a living soul before. So there's a study where they got students to focus on something, focus on like a task, but they didn't obviously tell them that the experiment was studying how long it would take them to switch to another task.

they told them it was something completely different. And they found that they could only attend to important work for three to five minutes before they self-interrupted. Wow. That was studying. So, like, for example, when I, if you are, I don't know, looking into the history of Britney Spurs' is conservatorship, that's something that you're interested in, so you can do that for much longer. Sorry, how what? You know, you know about the Britney Spurs thing?

Conservatorship. Yeah, there's all over the need. Yeah, there's all over the news that she's just won the court case. What does conservatorship mean? Maybe it's the wrong word. No, believe in yourself. Anyway, it's easy to discuss that because you are focused on it. Yes, because you're interested in it, and that's why social media and our phones are sort of a bit of a false something.

I can't think of the word, but it's like when you are studying and you are forcing yourself, for example, a student who wants to, who knows that they have to study for this exam. But obviously they don't want to be doing that. they would prefer to be doing something else. So that is where the three to five minutes happens. So you can kind of extrapolate that to work that you don't want to do or any sort of task that you're not interested in. Whereas with your phone, it gives the illusion that you are being busy and that you are focusing,

but you're not focusing because also an article will take what, five minutes to read and then you move on to the next thing. You also skim read it. So you are not actually really ever focusing on your phone for more than five minutes anyway, because that's how the phone is set up because things compete apps and whatever billion dollar companies

competing for your attention. I read another study that says that we check our phones up to 150 times a day, which is about every six to seven minutes that we're awake. And there was something that said that it was dated from a sample of 100 hospitals in America that found that in 2004, it's a long time ago, so I can imagine this has only gone up.

559 people had hurt themselves by walking into a stationary object while on their phone. And in 2010, that number was 50. 2004, that was Nokia 32110 time. That was playing snake, baby. You were walking into things playing snake. Imagine where we're at now. Terrify.

We're completely absorbed. You can be on your phone and you can look up and be like, oh, I'm not where I thought I was. You know, if you're on a train or something and be like, oh my God. You know, it's like going into a sort of fugue state. Yes. Yes. You know, the queen could have come and sat down next to you on the tube when you're

totally absorbed and you would completely pass you by. We're literally not paying. I mean, even like at that, you know, I know I reference it all the time. but it was a genuinely life-changing video. That thing about the gorilla and the passing the black and white balls. Can't remember that. I will share it with you. It is a video.

It's six people passing three black balls and three white balls. And you are asked to count how many times the white ball is passed. So therefore, it's like a three-minute video. You are totally focused on this white ball thing. But then at the end of the video, they say, did you see the gorilla? And you say, ha, ha, ha, no. but the number of balls was 17.

And then they showed the video again. A gorilla, I mean, it's a man of a gorilla costume, walks onto the side of the video and, like, beats his chest. And you're like, oh, well, ha-ha. But, like, of course I didn't see that. It's way over there. And my eyeline was here. He then walks into the middle of the people passing the ball.

And he literally, like, has his hands in the air waving to you. And you totally didn't see him because you were so focused. And so that's what our phones are doing to us 24-7, just, like, constantly taking our attention in, like, in different places. Yeah. And like, and causing this like intense, short hyper focus to somewhere that therefore we're like, of course we weren't paying attention to this.

We were hyperfocus. Then we're hyperfocus somewhere else. And then we're somewhere else. You know, we're just constantly going around and around in a circle and we're unable to just like, we're unable to do anything, basically. Yes. And also one of the first kind of neuroscientific ways of length in your attention to plan is interestingly to stop trying to juggle multiple activities.

Essentially, it's not being able to literally do things at the same time. It's that switching, isn't it? It's playing like this, and then this, and then this, and I've got in here, I don't know why, and then I've got 70 tabs open. So it means that you, you aren't actually focusing on anything when you know. So that was an example of, like, very focused one task, which is actually, oddly, quite healthy.

Yes. Because you're only focusing on one thing. And that's probably what we like to do. I read a really interesting statement that was, you aren't good at multitasking, multitasking. good and you're like okay because we're so good at being like oh I'm a fantastic multitasker you're not you're doing all of your tasks very poorly but it feels fault like that's exactly the

the false word that we can't come up with it feels false it's a false sense of achievement to be like oh I did all of these things at the same time and I can do this while I'm on the phone and I'm on the phone and I'm doing on I'm on the treadmill and I'm cooking a flan you know you're doing every one of those things very badly. You just get a smug false high off it because you think you sort of tricked the system, but you didn't. And also then when it comes to, and I found this very much with my work,

because I have lots of different things going on at the same time. So it's not necessarily like cooking a flannel being on the tradable. It's literally as simple as I have like five projects happening at varying stages. And once I've kind of got bored of that, then I'll switch to this and then I'll switch to this. And I'll do multiple projects each day. But then when it's come to, for example, there is one that I really just need to get rid of everything else and just focus on this one thing.

That is terrifying because I can't do it. Like I can't. I've tried. And I was a few months ago where I was like, I didn't do anything else. I just did this. And it was really terrifying how difficult it was and how my brain just wanted to, it needed something else. And it didn't feel good when I was younger and it was like, oh, you've got to study for this exam. I would just study for the exam.

Like I didn't, I, and I know that's, I know a lot of people do struggle with that, but I'm just saying it in the sense that I really didn't struggle with that. Like, I would get my stuff in on time. I was absolutely like, I would work consistently at one thing until it was done. And now I've lost fully that ability to do that. And it's very strange to feel your brain shift like that. And one of the main reasons is that so when you are dividing your attention among tasks, according to neuroscientists, you do pay a penalty on top of that to manage the act of switching so it results in more errors, things take longer than they would have done if you had just done them separately. It's from this bit that's called the distracted mind, ancient brains in a high-tech world, which I think is the perfect way of describing it, whereas like our brains are still catching up with what we're supposed to be doing now, but they are still kind of one-task brains that are now going like, okay, okay, so now we've got 75,000 things. I'll read a little extract from it, which I thought was quite interesting. If the two goals both require cognitive control, such as holding the details of a complex scene in your mind at the same time as searching

the ground for a rock, then they will certainly compete for the limited resources in your brain. So the process of the neural network switching is associated with a decrease in accuracy, often for both tasks. And there's also a time delay compared to doing one task at a time. And it says here that if you think, oh, I'm really good at multitasking, you're actually the worst at it. There's been loads of studies showing that people who think that they're good at multitasking tend to be the ones who do worse in lab tests about multitasking. So look, the first piece of advice is stop thinking that you can multitask. Your brain can't do it and you have to take things one at a time and complete that task. And I know you'd be like, well, I can't because the actual,

and also unfortunately, the working world is set up to pull at your attention every which way. But you don't, you can take some control over this and have, when we said it, we said it before in other episodes. Like, you have in the morning you have half an hour that you do your emails then you stop your emails for a bit and you do an hour on the project that you're working on that day then you go back to your emails that's still fine it you're taking things one at a time rather than being like oh this oh actually this oh yeah and you will find that that kind of slightly hysterical feeling that you get when you are consistently switching it will feel weird the first few times you do it but then you will find that your brain will start to start to retrain into being able to focus on the white ball and not the gorilla, which is

what it wants to do. Yeah, it's like the switching needs to be an active decision in which you do the task, then you step away, maybe have a snack, maybe go outside, return. The switching process can be a pleasant one of active switching and then begin another task rather than instantaneous switching that is sometimes not of your own control. it can be, you know, things pinging or emails or people asking for stuff and it just feels like a constant, like, trying to be in an industrial kitchen and do a thousand things at once rather than like, just cook this soup, finish the soup, move on to the next task. And then you think, well, that's insane. I've got to get all these meals out at the same time. I have to be running everything. And it's like, do you or could you say to the people in your restaurant, the meals will be coming out staggered now? Or, you know, the people in your life, is it okay to receive this at this time? than trying to stressfully run every single hob in the kitchen at once. Yeah, and also having things like in the, again, we have said it before,

but it's worth repeating the idea that you have evenings off. There's a cutoff point at 6pm. You're not responding to work emails because if you do, then people will expect more from you. They'll know that they can get hold of you at 8 o'clock so that they are going to email you. But if you, there is literally nothing that wouldn't be fine for you to respond to at 9am the next day, even like separating.

your working day from your repose is a very simple sounding, a very difficult to do way of separating your tasks and your brain chemistry to be like, well, we're doing this now. We're not trying to juggle both. We are doing this now. What felt terrifying to you when you sat down and were like, I'm doing this now?

What was it that was scary? Well, the thing that's worrying is that you can't name it. It's just like, this is too intense. It just feels too. intense. It feels like looking at a bright light. I'm very good at appearing very productive because I procrastinate on tasks I want to do by doing other tasks. So I do get stuff done, but it would be like, yeah, but secretly, you want to be doing this, but you're too frightened. The reason that there was no way that I could name it said to me that that's a brain chemistry

problem. That's not, there's no reason to be frightened of sitting down and doing the same thing for four hours. I think it's, yeah, it's like when you're like, oh God, this feels horrible. I think when that feeling comes up, you're like, ah, quick, get another tab, or do another bit or do something. Just like breathe through that and be like, no, no, this is the task we're doing. We're doing it for 20 minutes. Then the timer will go off. Then we'll have a break or whatever.

And to give yourself that clear routine and to when those feelings come up of being like, I don't like it to push yourself. Be like, yeah, I don't like it. But this is why we have to do it. This is why we're doing it. As well, breaking it down as well, I found that helpful. To break down. So it's not just like, you know, write.

book or whatever it's like okay today we're going to be focusing on this element of it so then it just then it feels like a smaller task rather than like the gigantic project is do that project and it's very frightening one of the most annoying things that works for your essential lengthening your attention said it now we mean as I don't like the word lengthening we think it sounds gross so we've tried not to say it does that about it's sexual doesn't it um in proving your attention span and I hate it because this is literally, you'll know what I mean when I say it. According to just so many studies,

if you strengthen your body, you can strengthen your brain. So your cognitive control is so much better after just one single exercise session. So if you are worried about your attention span, then doing some exercise before you then plan to do the task is an excellent way of, like I hate that. And it probably works, and of course it works.

It's awful, isn't it? And I think we all think, like boring, but you just have to look at it sideways and be like, okay, what's the best chance I can possibly give myself at being focused on this task? Okay, we know it's to have plenty of water. We know it's to have plenty of sleep without your phone. We know it's to exercise and to raise your heart rate. And even if you're like, I don't have time, I don't have time, can you get up from your desk right now and do 10 jumping jacks? Or can you just like run really fast around the room or can you just do something that gets your heart moving that gets you just doing something

physical in your body and then return yeah go for like a really like quick walk like even when you are in an office the sometimes well it depends how you can meet but some people can meet by train or whatever and there is walking involved so that the bottom you get into work you feel kind of like invigorated or whether or if if you drive it in in in your car is there a better is there a better more kind of active way you can get to work so then you are kind of killing two birds with one start rather than trying to fit in exercise, you know, being like, right, I've got to go to class now. Like, it's very difficult. Things like lunchtime classes are there for a reason and they're very helpful and they can

really help invigorate your day and kind of give your brain a bit of a boost halfway through the day. The even more annoying thing is sleep, obviously, and we all know this, but while one exercise session boosts your brain, one bad night's sleep reduces it. So it says every single bad night's sleep can impair cognitive control. And if that keeps happening, it can have long-term consequences in terms of your attention spam. So don't panic about that. But it's a constant reminder.

And I think we all have to constantly remind ourselves that incredibly natural, important things like sleep, we just kind of go like, oh, yeah, I sleep awfully. It's like, well, to constantly be trying to get better at sleeping. If exercise is too much, well, sleeping is something you are going to do regardless. So best to focus on getting the best night's sleep that you possible. can and we won't go into it we've got an episode about how to sleep listen to that have a read do some things we all know the things that we can be doing we just don't do it because it's boring it's desperately boring a thing i've been tiptoeing around and haven't done but it has been recommended a lot is i don't care for any of the meditative apps but meditation even for five

minutes has been shown time and again to be useful but what has been recommended is doing it when you first wake up, which again might be your instinct to like reach for your phone or worse, fall back asleep. Fall back asleep or check your emails, which is a terrible time to do it with one eye open because then from the moment you're conscious, you're basically saying like I'm at the best of other people now. I'm, I'm ready to be just constantly switch, switch, switch, switch, switching. So a good thing to do can be to do that five minutes of meditation in bed because you'll want to do it because you want to stay in the bed for as long as possible. You'll already be

in a sort of half-a-sleep, you know, zone, so you're already a bit more sort of checked out and you're able to, like, give your attention to it in a slightly healthier way. If you personally, as I do, find the meditation apps unbearable because you don't like the man's voice and it's all just too much and you're always like, I haven't got time for this, I'm thinking about other things.

And so maybe the early morning vibes can be a great one. And the other thing is that, as Hannah says in her email, if she's, as soon as she sits down to try and do anything, her brain's like, but this, but this. oh god we've got to buy those shoes you've got to remember the birthday you've got to do where's your laundry or whatever you you know where is my laundry where's the laundry I've lost it again I'm not wearing your trousers um to just keep a note bad beside you blank page you start your work pen and paper anything comes up thank you write it down back to the task

comes up thank you we don't have to do anything with it right now we just write it down I've acknowledged it. You're outsourcing. You're outsourcing. Yes, we don't know where the laundry is. Laundry, question mark, brackets. Where is it? We won't be dealing with it right now, but we have, thank you, brain.

We've remembered it's there. And then it stays on that pad and you know, I'm doing this task now for the hour or the 20 minutes or and be aware that like, you can't just be like, I'm going to do seven hours at this now because you're not going to do it. No. And when things come up, don't allow yourself to multitask or trick yourself into that lovely dopamine hit of being like new things, new things. because starting stuff feels so much better than finishing stuff.

Of course it does. So don't let yourself get tricked by that false high. And stay in the game. Say in the game. Also, there's a very quick attention training exercise you can do when you are, for example, working and you just find your attention wandering. Or you realise suddenly like, oh my God, I was supposed to be doing this. Because it's always like you don't feel your attention wander.

No. You realise it's wandered after it's wandered. Oh, yeah. You've wandered halfway up the hill before you're like, How hell have I got here? Yeah, I was in my office. But on this hill. When things feel like, you know, when your brain starts to get a little bit, what's the word, switching?

And it's like kind of switching, switching, switch, you know, focus on your breathing. Just focus on your breathing. It's not like a, you don't have to do it for ages. You just focus on your breathing. Every time your mind wanders, you focus on your breathing. And then you return to the task. And that's something that you should try and be doing pretty much every time you feel that your attention span has wandered. because the more you do that, the more you train your brain,

to be brought back to focus. And that is meditation, but it's also, it's a way of meditating that is a little bit more focused on attention rather than like, you know, there's subtle differences in there between like, take 10 minutes and focus on your breath. You're like, right, I'm never going to do that.

To actually, in the moment, it can, that just doing that, the act of doing that can help you then focus. It's got a point to it that your brain can understand rather than sometimes just going meditate, your brain just goes, I'm not, I'm not actually engaging in that, thank you. I talked about before about this, like you've got two different nervous systems. You're parasympathetic and your sympathetic nervous system,

and one is operating without any of your control, and one is you're in control of it. Which one's which? Parasmpathetic is beyond your control and sympathetic is in your control. So things like, the feeling of like wandering out the door and up the hill and being like, oh, have I got here? Or any sort of, it's discussed more with like panic and like feelings that are out of your own.

control and exactly like you're saying about like breathing taking a moment to do like because obviously you're breathing without thinking about it every day otherwise we'd all lose our minds but you but active breathing to be like in out for five or even something that was suggested to us and we both were like never doing that counting to like count the flowers and of ours or like count the one line of the keys on your keyboard or count you know any literally anything in the room in front of you that's ideally slightly more than five otherwise you'll be like it's five was other than five was other than unbelievably helpful. And then you're like, oh, God, that's, oh God, that's very useful, isn't it? It's as simple as counting. Oh, God, I just count, do I? You feel like stupid. And then it immediately

switches over your whole system that it's like in fight, it's switching, it's in fight or flight, it's doing whatever your brain wants to do. And then to be like, no, back we go. I'm in control. We are doing this task now. We've had a little count. We've had a little breath. We begin again. There's a lot of really nice evidence about how, it's to, because it's, obviously like exercising, meditating, all about it's very like active ways of lengthening your attention. I said it again. Lengthening your attention.

But it's very obvious, but it does work. Spending time in nature, going for, so on your weekends or the times that you're not working, getting out into a green space. It completely changes your brain chemistry. And there's a, there's a study in 2008 that showed that there's like a significant improvement in people's working memory performance

after a nature walk but not after an urban walk. We love a bit of nature. There's one final thing that I want to say, which is I think we have already touched upon it, but the final sort of neuroscientific way to lengthen you... I'm obsessed of saying lengthen now, so it's just happening. Your attention span is to reduce interference. And we all know this, but it's things like even having your phone in the room is distracting.

So, you have to make your environment as boring as possible when you're trying to focus and try and batch your email checking, texting and social media into three predesignated times, and then you just turn off all your notifications, which, if I may, you should be doing anyway, but definitely do it throughout when you're trying to work. I, for one, feel focused, ready? Anything, I'm too focused.

I'm obviously hypervigilant. Yes. I'm ready. I'm going to get out there. I hope some of that was helpful. I hope that was helpful to you, Hannah. Good luck, Hannah, with your cool job. Hope it's going well.

And also just don't put too much pressure on yourself. Like, don't beat yourself up that a lot of. of course getting back into the swing of things, even when you went on holiday for a week and then you came back in, you sort of had holiday brain. After the weekend is too much. So of course it's going to be hard after this. So like, you know, give yourself a break, cut yourself some slack. And then just remember these are some things you can do to improve that.

Focus and sit with it when it doesn't feel pleasant and don't shy away from it just to be like, oh, new things. Be like, nope, we're doing this. We're doing this. The Twitter is Nobody Panic Pod. Correct. Or you can tweet us individually.

and I'm at Stevie M, but instead of the S, I've actually gone for a five. Ooh, Lee. Mine is at Tessa Cote. She's got to go on for the letters. Classic letters. And yeah, have a good week. Let's try and stay a bit more focused this week than we have been previous weeks. It's a nice little task for ourselves.

Phones down, close those tabs. Phones down, bottoms up. Bones down, bottoms up, lads. Okay. See you next week. Bye! Bye!