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The Productivity Hack That's Taking Over TikTok

The Productivity Hack That's Taking Over TikTok

If you've spent any time on TikTok lately, chances are you've scrolled past a livestream of a single person, head down, silently working. They may have a sign indicating their schedule and goals, but for the most part there's no fanfare. There are no attention-grabbing alerts or noises. 

It's dead quiet, save for the scratching of pens or clacking of keys. Most people will keep on scrolling, because it doesn't scratch their neurological itch for content.  But for some people, this silent space is a deeply necessary tool that helps them get through their workday. 

It's all thanks to the phenomenon of body doubling, and it's part of a productivity wave that's beginning to wash over online spaces.

What is body doubling?

Body doubling is the practice of actively and intentionally completing tasks in the presence of someone else, and it makes a tangible difference for those who struggle to retain focus. The double doesn't have to be doing the same task as you, they just need to be present (whether in person or via a livestream screen) and focusing on a project for the same amount of time. 

Body doubling has also long since had a reputation as a recommended self-help strategy for neurodivergent people, especially those with attention deficit hyperactivity disorder. 

When everyone worked in an office, there was a degree of accountability present in just having your colleagues beside you. It's much harder to get away with scrolling on your phone for 10 minutes if your deskmate can practically see over your shoulder.

But with remote work now more common, people are stuck operating solo, without company to keep them on task. 

For Emily Kula, a content creator who was recently diagnosed with ADHD, the practice of body doubling has made a world of difference. 

"It helps me stay grounded and focused," said Kula. "If left to my own devices I'd keep finding other distractions or remembering other tasks I need to complete … but for some reason just having someone else there helps keep me on track, like a physical human sticky note."

"Regardless of if we are working towards the same goal or not, it's nice having someone present to hold me accountable, even just by being within proximity of me."

While having someone nearby doesn't sound like it would make much difference, for some it has a substantial impact on productivity and functionality. 

The reasoning is twofold. First, there's a degree of accountability to the other person's time. They're working with you, and just like when you've booked an appointment, you feel a responsibility to make sure you're not wasting this person's time. 

Second, it gives you a model, a living reminder of what you're meant to be doing. If you're body doubling to get study done, seeing another person also study will serve as a reminder. Mirroring their actions keeps you on task. 

@dr.kojosarfo A unique way to potentially increase your productivity for individuals w/ ADHD! 💪 #adhd#adhdtips#adhdinwomen#bodydouble♬ Honobono suspicious comedy comical fagott - poco poco music

The jury is still out on the cognitive reasoning behind why it works so well -- some say it's behavioral modeling, others say it's all down to good collaborative vibes. Others even suggest mirror neurons could be responsible. Social learning theory suggests that observation and imitation are some of the most powerful learning tools at our disposal. 

But regardless of the neurological trigger, what's shown online is that for many people, it just works. And it's also not limited to work or study. The same can also be said for cleaning, self care and even just general day-to-day life. 

"Part of the power is in seeing other people doing all sorts of various tasks and allowing it to be normalized -- that the everyday ins and outs are not glamorous," said Anna Pugh, co-founder of body doubling and monotasking website Spacetime Monotasking. "We have this storytelling that we're trudging through, doing all of these things that nobody else has to do, but [body doubling] helps to dissolve this illusion of separateness."

Pugh's co-founder Marisa Mayes echoed the sentiment, saying, "We have people who use it to clean, to make lunch for themselves and take a shower. … It's amazing to see what people are using it for and what they need help with."

Spacetime and its origins

Pugh started Spacetime Monotasking in early 2021, after a series of videos she'd made on monotasking and productivity suddenly surged in popularity. 

Monotasking, which refers to the practice of staying present on one task or project for a specific period of time, is often found hand-in-hand with body doubling as both participants disregard outside distraction for the designated time period.

"When I started talking about it, the conversation that was happening in my comment section was a lot of people saying, 'Oh, this is body doubling,' she said. "I wasn't familiar with that term specifically, but then when I looked into it I thought, I've been doing this my whole life in order to get by … And so I started doing some live body doubling sessions.".

@annasinwonderland Tuesday with @Spacetime Monotasking! #monotask#monotasking#mindful#mindfulness#adhd#adhdtiktok#bodydouble#gentleproductivity#mindfulnesspractice#entrepreneur#entrepreneurship♬ Right Down the Line - Gerry Rafferty

From there, Mayes joined the team, and the livestreamed sessions turned into a fully fledged website, which seeks to provide a space for people to work alongside each other, taking one or two hours out of each day to participate in a community-driven flow or focus session.

The concept is simple: Over Zoom, users can provide body doubles for each other without the awkwardness of asking friends or colleagues to help, and without the distraction of wanting to chat about miscellaneous things.

Pugh detailed the process, explaining, "We usually open it up about five minutes before the beginning of the hour, and then we start the session about five minutes into the hour. So there's about a 10-minute window where you can join, you can connect with people, you can share your intentions for the hour, and the goal is to get clarity around where you're headed. … And then we go on mute."

With forced mute, nobody can be distracted by the clanging of a dropped item, or the barking of a disgruntled dog. They are simply there to be present with their fellow body doublers, working toward separate goals but with a common focus.

"The accountability of the group is enough for a lot of people," Pugh said. 

"We hear this feedback often: People will think, 'There's 10 minutes left in the session, I could just bounce right now, but this task I'm working on just needs a little bit more,' and as you go to click the leave button you see everybody else is still working and you're like, 'I can stick it out for 10 more minutes.'"

It's not a walk in the park

Committing to body doubling isn't as easy as you might think. The same room part is doable, but staying on task, without chatter, without questions, without distraction? It doesn't come naturally to everyone.

"We get people who try it out who'd never come back, because maybe it's not for them or it's also really hard to do – that's the thing that a lot of people don't understand, is that it's hard work to show up and to stay with something," said Pugh. 

This is even more prevalent in people experiencing brain fog after contracting COVID-19. In these cases, researchers believe brain fog can be attributed to inflammation in the brain, which leads to lessened concentration, inability to focus and weakened memory function. 

For people who had difficulty regulating their time prior to contracting the virus, it adds a whole new barrier to functionality. Those who haven't experienced it before have to adapt to entirely new methods of work.

"I think it's a big mindset shift because we're so used to bouncing from thing to thing and feeling busy," said Pugh. "But not actually feeling productive and not making true progress on things."

Standard productivity vs. gentle productivity

With hustle culture and a push to always be grinding, standard productivity models tend to skew to the perspective that if you're not succeeding, you need to try harder. Rigorous time management schemes and productivity hacks dominate social media sites like Pinterest, with the underpinning "motivational" message often making readers feel guilty for not pushing harder. 

Some lucky people may derive all the motivation they need from hustle culture without it affecting their health. For others, however, it can very quickly lead to burnout, exhaustion and toxicity. 

Erin Griffith of The New York Times spoke of toxic hustle culture leading to the idea of "toil glamour," where it's not enough to push yourself to the limits, but you also have to outwardly profess to love doing so. And it's not sustainable for most people.

"On TikTok specifically, it's hard to get people's attention with, 'Hey, let's be nicer to ourselves about productivity, and be gentle, and not be assholes to ourselves as we're talking about how much we're getting done every day'," said Mayes. 

It's all part of the growing gentle productivity movement. Characterized by an examination of goals, intentions and capacity, the movement seeks to release some of the pressures we've placed on ourselves as a result of hustle culture.

Body doubling and monotasking are only the tip of the iceberg when it comes to gentle productivity methods on TikTok. In rebellion to the toxicity of hustle culture, the wider gentle productivity movement has found a welcoming home on the platform, with 1.4 million views under the #gentleproductivity hashtag. 

@annasinwonderland I'm trying to help myself move away from isolation, so my current bar is to leave the house at least once a day 😌 #gentleproductivity#selfcompassion#selfacceptance#creativeprocess#mindfulness#slowdown#productivity#healingtiktok#healing @annasinwonderland ♬ original sound - shekinah

It's not about allowing things to fall by the wayside in the interest of self-reward -- it's about consideration of what you need in order to get tasks done without causing distress or lack of functionality. Setting reasonable and flexible goals and expectations of yourself is paramount, which runs counter to the 'aim high' hustle mentality. 

Instead of routinely setting the bar out of reach, gentle productivity suggests relying on goals and strategies that are less hustle-focused, and trusting ourselves to get the job done regardless.

"We're going the other direction and saying it's actually those little moments of trusting yourself that really make a difference," Pugh said.

After two years of pandemic-related working changes and disruption, it's all the more important to develop an awareness of how your working environment and context may require tweaking in order to avoid burnout. 

According to the World Health Organization, "Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed." This is further characterized by feelings of energy depletion and exhaustion, increased mental distance from work and reduced professional efficacy.

By focusing on gentle productivity tools like body doubling and monotasking, the goal is to address burnout with preventative measures as opposed to remedial action. Instead of taking a vacation when your burnout reaches its peak, advocates suggest reframing your working style to incorporate these gentle techniques.

"We have a few business owners who are offering it as a resource to their employees and covering the cost of their membership," said Pugh. "I think about this for myself: If I had access to something like this, it probably would have reduced a lot of the friction on my inability to follow through, on my inability to stay focused. 

"I would have been a better employee if I had access to something like this."

Finding space and time

If it sounds a little counterintuitive to use a social media platform designed for 15-second sound bites to keep focused, that's understandable. But the value of body doubling sits comfortably in the extended livestreams, which have the capacity to break even the most hyperfocused doomscroll. 

In livestreams and Zoom sessions around the world, people are reconnecting by sharing that same space, focusing together despite working apart. Not only is the community growing, but the gentle productivity ethos is gaining traction all over the internet.

So if you're finding it hard to focus on tasks or feel isolated after working remotely over the course of the pandemic, perhaps body doubling could be a good starting point. 

It may not be as glamorous as the "work all day, hustle all night" culture, but practicing gentle productivity and body doubling is much kinder than forcing your mind and body into a lifestyle that doesn't work for you. In the end, that's all we can really ask for.

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This Guy Sued a Spammer and Got $1,200 Without a Lawyer. You Can Fight Unwanted Calls and Texts, Too

This Guy Sued a Spammer and Got $1,200 Without a Lawyer. You Can Fight Unwanted Calls and Texts, Too

David Weekly was fed up with spam calls. So he did something about it.

Telemarketing calls and texts were flooding his inbox every day, making it difficult to discern between genuine calls and telemarketing ads. After a text message hit his phone in June, he decided enough was enough. He sued the spammer, and it paid off: He ended up with a $1,200 check.

"Like every other human being on the planet with a cellphone, I get a lot of spam phone calls and text messages -- I find it kind of annoying," Weekly, a technology executive and California resident, told CNET.

"I've occasionally gone after spammers by reporting them to the shortlink services they use or the web or DNS host of the spamming domain," Weekly said. But this is the first time he sued a spammer in small claims court. And it was the first time he received a check from a spammer.

Though representing yourself in court isn't the easiest process, Weekly's story shows people aren't helpless. In fact, Weekly says his experience -- which went viral on Twitter after he shared it -- has inspired many others to take action against spammers, now knowing that the law gives you the right to sue them.

How one man sued a spam caller and won

Weekly received a text message from a company in June trying to sell him workers' compensation insurance. The company didn't conceal its identity. The text gave the name of the company, a website and an email address for the person running the business. 

A quick search online confirmed the company operated out of California. Though Weekly isn't a lawyer, he knew about the Telephone Consumer Protection Act and saw this as a clear violation of the law.

The TCPA is a federal law that, among other things, prohibits unsolicited calls made to cellphones using an automatic telephone dialing system or an artificial or prerecorded voice (aka a robocall). Text messages are considered calls under the TCPA, according to Anne Mitchell, attorney and CEO of the Institute for Spam and Internet Public Policy. 

If a business violates the TCPA, it's obligated to pay $500 per violation or $1,500 each time it "willfully and knowingly" violates this law. If you're on the National Do Not Call Registry, the right to sue includes live telemarketing calls, which refer to spam phone calls involving a live person and not an automated system, according to Margot Saunders, general counsel at the National Consumer Law Center. 

Weekly researched the law and sent the company a demand letter stating how much they owed him and why. (Sending a demand letter prior to suing in small claims court is a requirement in California.) After 10 days passed without a reply, Weekly sued. 

"It was only about a day or two after I served them with the suit that I got a phone call and a text message saying, 'Hi, there. Looks like you've sued me. Can we talk?'" Weekly said. "Those weren't the exact words, but that was sort of the gist. He was apologetic about having done it, and he recognized that he had done the wrong thing. He asked if I could take it down a notch, and I said, 'Well, how about just a $1,200 check and we can call this thing done?'

"He agreed, and a week later, that $1,200 check showed up," Weekly said. "That was cool and surreal: I'm holding a check that somebody who spammed me sent as an apology. That's pretty neat."

In all, it took Weekly four hours to complete this entire process, and he didn't contact a lawyer or have to show up to court. He subsequently posted his story on Twitter, explaining how he sued the spammer in the thread.

Spam calls are a big nuisance, sure, but what drove Weekly to take legal action wasn't rooted in any deep animosity toward the spam callers.

"These people aren't out there to spam maliciously," Weekly said. "They spam because they did some economic calculus that says it's economically advantageous for them to do so. If even a small percentage of people who are spammed find ways to push back, you can quickly, dramatically change the calculus around whether spamming makes good economic sense."

Though not all TCPA violations are straightforward -- and it's not always easy to identify a spammer in the first place -- Weekly's story shows people aren't defenseless against spam calls. And suing is only one tool in your arsenal. Here's what you can do about spam calls and messages. 

The TCPA gives folks with the right to sue spammers.

PM Images/Getty Images

What can you do about spam calls and messages?

First, you should understand the difference between a spam call and a scam call.

Scam calls are those that are clearly illegal, designed to steal money from people. Scam calls might include people pretending to be a legitimate business (including Apple and Amazon), attempting to defraud an individual. They also include those you might receive about "your car's extended warranty" or your Social Security benefits. 

Spam calls, on the other hand, are calls that aren't necessarily trying to steal your money or information. These include legitimate telemarketing calls that you haven't consented to. 

Robocalls can be legitimate telemarketing, but they're also a large source of scams in the US. As many as 68 million Americans have reported losing money to phone scams, losing nearly $40 billion collectively within the last year, according to Truecaller's 2022 US Spam and Scam Report. Truecaller, one of the leading platforms for blocking unwanted communication, conducts the yearly review with Harris Poll. 

While you can also sue scam callers under the TCPA, it's much harder to find scammers. Often, they're overseas and use temporary numbers, making them almost impossible to find contact information for. But with legitimate businesses, you've got more of a shot of suing them and successfully collecting the damages you're owed.

You could take spammers to court, though that takes time and effort. If you don't want to go to those lengths and simply want to cut down on the number of unsolicited calls and texts you receive, there are some simpler steps you can take. 

Report it to your carrier

You can report spam calls and messages to your carrier by texting 7726 -- easy to remember, because it spells "SPAM." 

If you received a spam text message, you can forward, or copy and paste, the message to your carrier. (When doing this, take care not to open links that were sent to you.) If it's a call, you can send the caller's number to your carrier. 

Some carriers, like AT&T, may also provide online forms that allow you to file a spam complaint with more detail. Many popular US carriers also have apps that enable additional call-blocking features that aren't already included in your phone subscription. These apps, like T-Mobile's ScamShield, may include a specialized area where you can report individual unwanted communications. Verizon's app is called Call Filter and AT&T's app is called ActiveArmor. 

Sign up for the Do Not Call Registry

Managed by the Federal Trade Commission, the National Do Not Call Registry is a list of phone numbers of individuals who have requested that telemarketers do not contact them. Companies are required to check the Do Not Call Registry before making telemarketing calls, and calling someone on the list without prior consent is prohibited.

You can sign up for the Do Not Call Registry for free in just a couple of minutes. Though it won't stop all telemarketing calls from reaching you, stopping any amount of calls is helpful. Some organizations, such as political organizations, charities and telephone surveyors, may still call you even if you're on the list.

The Registry includes a complaint form where you can report spammers. The FTC's website also includes a form to report fraud.

Read more: The FCC Wants Scammers to Stop Calling You

Implement tips from the FCC

The Federal Communications Commission is the federal agency responsible for implementing and enforcing US communications law and regulations. As such, in recent years, illegal calls have become a top consumer protection priority for the agency. Here's a list of easy tips from the FCC to help reduce unwanted communications, and protect yourself against conventional scam attempts:

• Don't answer calls from blocked, unidentifiable or unknown numbers. Hang up immediately if you answer one of these calls.
• Don't respond to questions from or interact with unwanted communications. Never respond to a question that can be easily answered with "yes."
• Never give out personal information, including your Social Security number, passwords or other identifying information. Use caution if you are being pressured for information immediately.
• If you get an inquiry call from someone who says they represent a company or government agency, such as the IRS, hang up immediately and call the entity from an official source (including your account statement or the entity's website).

Remember: The more you interact with spam or scam callers, the more likely they are to target you further. 

The FCC's website includes a page where you can report spam communications.

Sue the spam caller or messenger 

Suing is certainly an option if a spammer has violated the TCPA, but successfully doing so will require a bit more work -- and it's somewhat complex, based on the lawyers we spoke with.

Since the Do Not Call Registry expands your right to sue to telemarketing calls of any kind (regardless of what dialing system was used or whether it's live or a robocall), enrolling is a good first step before you file suit. If you're on the Do Not Call Registry and receive more than one telemarketing call from the same caller, you have the right to sue, and you can get $500 per call or text, according to Saunders.

Mitchell argues that receiving a telemarketing call to a number that's on the Do Not Call Registry may qualify as a "willful or knowing" violation of the TCPA, since companies are required to check the Registry before making a telemarketing call. A willful and knowing violation would qualify you for $1,500 per violation.

Some states require you to send a demand letter before suing, but even if it isn't required, Mitchell says it's advantageous to send one first. That's because it's often less costly for companies to settle with you -- they can avoid court and attorney's fees -- than it would be to appear in court. Settling can also save you money in court fees and serving the defendant with the complaint. 

"It's such small potatoes for these companies," Mitchell said. "Is it going to be worth the spammer paying the court and legal fees rather than just settling with you? It never is worth it for them. And they know what they're gonna lose."

If the spammer doesn't respond to your demand letter, then you can move forward with suing in your local small claims court as a TCPA violation.

You can settle with TCPA violators before taking them to court.

Prasit photo/Getty Images

Here's what you need to know to sue a spam caller

What is small claims court?

Small claims courts are local (e.g., county, municipal) courts that manage cases with a small amount of damages, typically between $5,000 to $10,000, though some states have much lower caps. This is the easiest place to file a TCPA violation, as long as the amount of damages you're claiming doesn't exceed the court's limit. Small claims court also tends to be a cheaper and faster process. Nolo, which is one of the largest online libraries of DIY legal guides, has information on small claims courts by state. 

How do I create and send a demand letter? 

You may be required to send a demand letter before suing in small claims court, depending on where you live, so you'll want to check in with the requirements of your state. 

For example, California has a self-help guide to writing a demand letter; your state may have one too, or maybe even a template to follow. It's best to follow the instructions and language of your particular court, but Nolo has general guidelines for writing a demand letter.

How do I file a claim?

This is the first step in initiating a lawsuit. For small claims court, the initial form is typically called a "statement of claim," but depending on the court, it may simply be called a "complaint." Many court websites will walk you through the process, though some are more user-friendly than others (California and Massachusetts have particularly good websites). The form and process for filing a claim vary by court, so be sure to research your particular court. An internet search with your state or county and "small claims court" should set you in the right direction. In any case, your claim will need to outline how much and why the defendants owe you.

What is 'serving the defendant'?

Adequately giving the defendant notice that you're suing them is an essential component of any lawsuit. This is called "service of process." States differ on what constitutes adequate service. For example, a majority of states (but not all) allow you to send a defendant the lawsuit through certified mail with a return receipt requested. You'll want to check in with the requirements of your state, but getting a private company to serve the defendant is usually the easiest way to go, though it'll cost you a bit more money than doing it yourself.

The bottom line on unwanted calls and messages

At best, unwanted communications are annoying. At worst, they're a large source of scams in the US that reap billions of dollars from American consumers. But whatever the form and content of these unwanted communications, you aren't powerless against the nuisance.

It may take some time and effort, but there are things you can do to push back, including taking legal action against spam or scam communications. As Weekly said, the more people push back, the more the economic calculus changes for spammers, making it riskier and costlier to spam. 

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Here's How a Digital Detox Will Benefit Your Mental Health

Here's How a Digital Detox Will Benefit Your Mental Health

We go about our day-to-day lives attached to our phones. They wake us up in the morning, and we check our emails and social media as soon as we open our eyes. We spend a big chunk of the day glued to a screen, be it a computer, laptop or phone. In fact, nearly half of smartphone users in the US say they can't imagine life without their phones.

According to a February 2021 survey, 46% of respondents said they spend an average of 5 to 6 hours a day on their phones for non-work-related use. Another study conducted by the US Bureau of Labor Statistics revealed that, on average, Americans spend around 3 hours a day watching TV. 

It's safe to say that we've become heavily dependent on our phones for pretty much everything. But, how is the use of technology affecting our mental health? And what can we do to offset that dependency?

Many have turned to digital detoxes as a way to disconnect from technology. Research links digital detoxes to the improvement of depression symptoms, among other mental health benefits. Ready to try a digital detox? Here's what you need to know.

Morsa Images/Getty

What is a digital detox?

A digital detox is when you completely abstain or intentionally reduce your time using electronic devices like smartphones, computers, TVs and tablets. The idea of a digital detox is to disconnect from the online world to focus more on the present moment without distractions. The most common things people avoid during a digital detox include:

• Emails
  
• Text messages
  
• Video games
  
• Watching TV
  
• Smartphones, tablets, laptops and computers
  

What is a social media detox?

Like a digital detox, a social media detox is when someone refrains from engaging with or using social media for a period of time or indefinitely to improve their mental health and well-being. It's one of the most popular forms of digital detox.

A quantitative study conducted on college students who underwent social media detoxes that lasted from one to seven days found that most students reported positive changes in mood, better productivity, improved sleep and reduced anxiety.

Another study published in the Journal of Social and Clinical Psychology found that limiting social media to 30 minutes a day can significantly improve one's overall well-being.

How social media affects mental health

There's no denying we benefit a lot from social media. Platforms like Facebook, Instagram, Twitter and TikTok keep us connected to friends and family while also serving as an outlet to find inspiring people. However, the constant comparison, fear of missing out and highly curated content we're exposed to on social media can come with some drawbacks.

A 2020 systematic review linked social media to detrimental effects on the mental health of its users. The same study found that those people's levels of anxiety and depression are affected by social media envy -- being envious of someone else's life as perceived on social media.

"Time spent scrolling through social media has the potential to promote unreasonable expectations as we see influencers posting an often filtered and edited version of their seemingly perfect lives. This can trigger feelings that others are having more fun or living better lives than you are, potentially causing a negative impact on your mental health. The increasing popularity of photo filters has also been linked to poor self-esteem and self-image as we manipulate our photos to change our reality online," says Myra Altman, who holds a PhD and is VP of Clinical Care at Modern Health. 

Georgijevic/Getty

Benefits of a digital detox

There may be personal reasons to consider a digital detox. It could be that you feel like technology is a distraction, or you just need some time away from the stressors of the online world. Whatever the reason may be, you are sure to see many benefits from taking a break from technology.

Here are some of the most common benefits of a digital detox.

Reduced anxiety and depression

According to a recent study published in the journal Cyberpsychology, Behavior and Social Networking, a social media break of just a week can reduce anxiety and depression. The same study found causal evidence that even short breaks from social media can positively impact a person's overall well-being, life satisfaction and emotions.

Enhanced focus and increased productivity

This one should come as no surprise. When we are free from distractions, we allow ourselves to be more present. Mindless scrolling on social media, checking notifications on your phone and feeling the urge to reply immediately to emails are time consumers. When we set aside distractions, we allow more time to focus on our responsibilities. 

Improved sleep

Disconnecting from electronic devices a few hours before going to sleep can significantly improve our quality of sleep. One study found that people who used social media before bed were more likely to have anxiety, insomnia and short sleep duration on weeknights.

Avoiding screen time before bed also reduces our exposure to blue light, which has been associated with disrupted sleep.

Meaningful connections in real life

Think about the last time you were anywhere alone at the doctor's office, standing in line at the grocery store or waiting for your friend at a table in a restaurant. How much of that time was spent glued to your phone? The answer is probably a lot. 

A small 2019 study found that smartphones alter the fabric of social interactions. In the experiment, a group of strangers was put in a waiting room with or without their phones. The study found that those who had their phones present were less likely to smile at someone compared to those without a phone.

Setting your phone aside can help you stay engaged with those around you.

Luis Alvarez/Getty

More time for things that bring you joy

Have you ever thought about how many times a day you pick up your phone to check your emails, respond to messages and check social media? According to a survey conducted by Asurion, a global tech care company, respondents checked their phones on average 96 times a day. To put that in perspective, that's once every 10 minutes.

"One reason to consider a social media detox is to regain authority in your life and time. Many people find themselves scrolling for hours a day and then feel unproductive, leading to anxiety and depression. A detox can help put a pause on social media consumption and allow you to regain interest in other hobbies that bring happiness. The detox can also allow you the time you need to be with those you love in real life," says Raghu Kiran Appasani, MD Psychiatry and Founder and CEO of The MINDS Foundation. 

Signs that you might need a break from technology

If you made your way to this page, chances are you are already considering a digital detox -- which is a sign itself that you might need a break from your electronic devices. The best way to know you need a digital detox is to check in with yourself and see how interacting with social media and technology makes you feel.

• If you feel any of the following when engaging with the online world, it's time to say goodbye (for now) to technology:
  
• Anxiety, stress or depression after checking social media
  
• Social withdrawal
  
• Urge to check your phone every few minutes
  
• Trouble concentrating and staying focused on the task at hand
  
• Imposter syndrome or feeling insecure about where you are in life
  
• Disrupted sleep
  
• Feeling obligated to respond immediately to emails and text messages
  

How to do a digital detox

If you're ready for a digital detox challenge but aren't sure where to start, we got you. It's important to remember why you're detoxing from your digital devices in the first place. The goal is to create boundaries that ensure you're using technology in a way that benefits and works for you. Ultimately, you want to feel good about the time you are dedicating online.

Set realistic goals

A digital detox can be anything you want it to be. It can be refraining from using any type of technology, disconnecting from social media or just limiting daily screen time. The most important thing to keep in mind is that whatever you want to achieve has to be realistic. For example, if your work requires you to be in front of a computer all day, it may not be wise to set a goal that won't allow you access to your computer. Instead, you can opt to set screen time limits on your free time.

Create healthy boundaries and limits

Sometimes disconnecting completely from electronic devices isn't possible, but setting boundaries is a great way to limit how much time we spend on electronic devices. 

Here are some ideas of other times you can create limits for:

• When working out: If you want to get the most out of your workout, try to avoid any distractions. If you like to listen to music while doing so, you can download your music beforehand and set your phone to airplane mode so that you don't get any notifications.
  
• Before going to sleep: Smartphones were designed to keep us alert and productive, so the last thing we want is to bombard our brains with more information. Sleep experts recommend cutting off screen time 30 minutes to 1 hour before bed.
  
• When waking up: You never know what you will encounter when you look at your phone. Seeing bad news as soon as you wake up can trigger your stress response and leave you feeling anxious all day. Allow yourself some time to wake up without outside distractions and enjoy the present moment.
  
• While enjoying a meal: If you're scrolling through your phone while you eat, you may not be aware of how much you are eating and miss your body's cue that it is full. Instead, you can practice mindful eating and savor every moment of your meal.
  
• When spending time with the people you love: It's good to keep your phone away or silent when socializing and spending time with people. When you limit your distractions, you can have deeper and more meaningful conversations.
  

Occupy yourself with things that nourish your mind and body

You've decided to do a digital detox, you put away your phone, now what? It's easy to give in to checking your phone if you are bored, so you'll want to fill in this extra time with things that make you feel good.

If you are having a hard time figuring out what to do with your extra time, here are some ideas.

• Pick up a new hobby, something you've always wanted to try.
  
• Go for a walk or a hike
  
• Call a family member you haven't talked to in a while
  
• Go for coffee with a friend
  
• Read a new book (or reread your favorite one)
  
• Journal about how you're feeling right now
  
• Volunteer at a local charity that is doing important work
  
• Learn to cook a new recipe
  
• Sign up for an exercise class like kick-boxing, yoga or pilates
  
• Meditate or practice mindful breathing 
  

Klaus Vedfelt/Getty

Reward yourself for following through

It's easier to stay motivated when looking forward to something, so take this opportunity to celebrate your wins by rewarding yourself. It doesn't have to be something grand (though it can be if you want); it can be as simple as cooking your favorite meal or taking yourself out to the movies. Whatever you decide your reward should be, make sure it's something that excites you.

Tips for your digital detox

Some people will find it fairly easy to disconnect from digital devices, while others may find it more challenging. Luckily, there are some things you can do before you go off the grid to ensure that you have a successful digital detox.

• If you're doing a social media detox, delete the apps from your phone and sign out from your account on your computer, laptop or tablet.
  
• Let your friends and family know about your detox and the best ways for them to contact you and provide support.
  
• Schedule activities to keep you busy beforehand.
  
• Track your progress. You can write down how you're feeling each day, seeing tangible progress may keep you motivated.
  
• Mute or turn off notifications on your phone and computer
  
• Designate tech-free zones in your house, like your bedroom or dining room.
  
• Remember why you started. If you feel the need to check your phone throughout your detox, think of how you felt before starting and why you decided to take a break.
  

Be patient with yourself

Deciding to disconnect from the digital world can make you feel anxious or even scared of missing out on important things, and it's okay to feel that way. As the days go by, you'll start to feel better about yourself and have a deeper understanding of your relationship with technology. Take the time to enjoy being present and do things that bring you happiness.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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What States Can and Can't Do When Banning Abortion

What States Can and Can't Do When Banning Abortion

For more information about your reproductive health rights and related federal resources, you can visit the US government's

Reproductive Rights

site.

Whether someone can get an abortion or related medical procedure mostly hinges on which state they live in after the Supreme Court overturned Roe v. Wade last month and ended the constitutional right to abortion. But the switch from federal protection to state law isn't straightforward and has led to confusion and misinformation on what pregnant patients and physicians can do.

In this still developing landscape, how confident can people be that their treatment is still legal?

"The answer to all your questions is 'Who the heck knows,'" said Dr. Louise Perkins King, a surgeon and bioethicist at Harvard Medical School. "And that's the problem."

The US Department of Health and Human Services issued guidance on July 11 reminding physicians of their responsibilities under the existing Emergency Medical Treatment and Labor Act, or EMTLA, which supports the need to treat and stabilize patients in an emergency, including pregnant patients who may require an abortion. Days later, Texas sued the Biden administration over the law, which allows for medical assistance to save the life of the mother, because, Texas Attorney General Ken Paxton said, it "seeks to transform every emergency room in the country into a walk-in abortion clinic." 

On Tuesday, a judge in Texas blocked the EMTLA guidance, so physicians in that state may no longer be protected by federal law if they perform an abortion when they deem it medically necessary but it falls outside of Texas' interpretation of a life-endangering pregnancy. Physicians nationwide who are members of the American Association of Pro-Life Gynecologists and Obstetricians or the Christian Medical and Dental Association are also exempt -- a total of about 18,000 health care providers, according to the court document.

Texas' new trigger law -- which will be in effect on Aug. 25 -- bans all abortions except when the pregnancy puts the mother "at risk of death or poses a serious risk of substantial impairment of a major bodily function." Physicians who perform an illegal abortion will be committing a felony. It doesn't make exceptions for rape, incest or fetal abnormalities, and it also doesn't make an exception for when the pregnant person's risk of death would come from a "claim or diagnosis" that they'll be hurt or might die in the future. (This could be interpreted to mean a doctor can't provide an abortion if a woman threatens to die by suicide because she has depression.) All abortions are currently banned in Texas after the state's Supreme Court ruled that a law from the 1920s could stand.

Legal battles within some states will continue to shape post-Roe America, with the landscape changing by the day. And lawsuits like the one in Texas clarify the country's stance on whether state law preempts federal rule on abortion or reproductive health care. Basically, can federal regulations trump state law? 

"There's going to be cases that are going to have to determine this question," I. Glenn Cohen, a professor and bioethicist at Harvard Law School, said. 

The argument over medication abortion access -- which is banned or restricted in many states but still available to people if they order it (not without risk) online -- will likely also be one of the first big court cases post-Roe, Cohen said. Questions of whether federal regulations on medication abortion conflict directly enough with state restrictions will continue to be center stage.

Medication abortion, for use in early pregnancy, accounts for more than half of abortions in the US. Restricting the pills is the new frontier of abortion bans.

Robyn Beck/Getty Images

Other federal guidance issued by the Biden administration includes a reminder to pharmacists that they are required to fill medication and birth control prescriptions for patients. Failing to do so is discrimination based on pregnancy status. This was in response to the many reports of women having treatment delayed or prescriptions denied while health care workers try to  navigate around new state laws.

Here's what we know today.

Can states ban abortion pills? Not completely, but some are trying. 

Any state with a current total ban on abortion -- including Texas, Oklahoma, South Dakota, Alabama, Arkansas, Mississippi, Missouri and Wisconsin -- also bans medication abortion. Heavy restrictions in other states, including Tennessee and South Carolina, which ban abortion after about six weeks, also extend to medication abortion. This means providers can't prescribe the medication in those states and patients can't fill prescriptions at pharmacies.  

"If a state law bans abortion broadly, that includes medication abortions," Elisabeth Smith, director of state policy and advocacy at the Center for Reproductive Rights, told MedPage Today.

But abortion bans and state laws seek to punish abortion providers or people who assist them, not the person seeking the abortion (there's reason to believe this might change in the future). For now, people living in the most restrictive states can still order pills from an overseas pharmacy, including Aid Access. However, the pills could take awhile to arrive and potentially put the person past the point of pregnancy for which the medication is safe and effective (about 10 weeks).

Peter Dazeley/Getty Images

The fate of medication abortion pills in Republican-leaning states centers on mifepristone, the first pill given in the two-dose regimen of medication abortion. Because the US Food and Drug Administration approved mifepristone as a safe and effective way to end a pregnancy over 20 years ago, states shouldn't be able to restrict it, the US attorney general's office argued the same day Roe was overturned. (Misoprostol, the second pill, is used off-label for abortion and miscarriage treatment. It's also used to treat health conditions such as stomach ulcers.) 

Whether this federal regulation (and the FDA's stamp of approval) supersedes state laws will need to be decided. Cohen said this is likely to be determined by the Supreme Court as "one of the first post-Dobbs cases."

"It's unclear whether that's going to be a winner of an argument, to be perfectly honest," Cohen said.

Last year, the FDA extended a pandemic-era rule that allowed patients to get medication abortion pills through the mail, instead of requiring them to be prescribed in person. This was seen as a victory for the American College of Obstetricians and Gynecologists and other medical groups, which viewed the in-person requirement as unnecessary for a medication that's safe and effective in early pregnancy.   

But states have their own requirements for medication abortion, and providers licensed in Montana can't prescribe pills to patients who travel over from a restrictive state like South Dakota, NPR reported.

Read more: Worries About Post-Roe Data Privacy Put Spotlight on Period Apps  

Ectopic pregnancies can't result in a delivery and require medical treatment. Symptoms can start with typical pregnancy signs, including a missed period, but can progress to abdominal or pelvic pain, vaginal bleeding, weakness and more. 

Svetlana Gustova/Getty Images

Can states ban treatment for high risk pregnancies? The HHS says no, but doctors say state laws are restricting care.  

Even though the most restrictive states banning abortions leave room for some degree of medical emergency, practicing physicians need to decide where the medical emergency line is – and risk prosecution if a state sees it differently. 

This month, the story of a 10-year-old girl who was raped and pregnant and who traveled to Indiana from Ohio, where abortion is banned around six weeks without exception for rape or incest, made headlines. Not only was the physician publicly questioned by Indiana's attorney general on whether she followed state law, but Ohio Attorney General Dave Yost said in the aftermath that the girl should've been able to legally get an abortion under the state law's medical emergency exemption. Ohio's OB-GYNs disagreed. 

"It states specifically 'medically diagnosed condition,' and as far as I can tell, adolescent pregnancy is not a medically diagnosed condition that's listed," Dr. Jason Sayat, a Columbus OB-GYN, told the Ohio Capital Journal. 

The Department of Health and Human Services reminded physicians and hospitals that if they want to keep their Medicare agreement and avoid "civil penalties," they must treat pregnant patients and provide abortions if necessary as required under the 1986 Emergency Medical Treatment and Labor Act. The EMTLA, now blocked in Texas, outlines certain life-endangering pregnancies that doctors must treat regardless of state law, including ectopic pregnancies, preeclampsia and complications of pregnancy loss.

But that narrow line of abortion exceptions for medical emergencies given by states like Wisconsin is what's troubling Dr. Jennifer McIntosh, a maternal-fetal medicine physician practicing in the state. While Wisconsin's attorney general said he wouldn't enforce a ban, physicians there stopped performing abortions because the state has a pre-Roe criminal statute that prohibits most abortions. The "save the life of the mother" abortion exception language in that law can leave out health conditions which may not be an immediate emergency but can become one down the line. 

"Some of what we do is to prevent emergencies from happening," McIntosh said. "To have to wait for an emergency to actually appear puts your patient's life at risk."

The treatment for an ectopic pregnancy is termination, because terminating the pregnancy is the only safe outcome when an embryo grows outside of the uterus, typically in a fallopian tube. Without treatment, the fallopian tube is likely to rupture, which can lead to internal bleeding and death. But some laws, like one in Texas, specifically restrict medications including methotrexate, which has led to access problems for people who are pregnant as well as people who are taking methotrexate for another health reason. 

Complicating confusion and risk over how abortion bans will affect treatments for ectopic pregnancies is the fact that more rare types of ectopic pregnancies exist, including ones where the pregnancy is growing inside a C-section scar or other area outside the safety of the main cavity of the uterus -- but still technically in the uterus. These rarer kinds of ectopic pregnancies are also life-threatening, and may be more difficult to diagnose and treat as such in a state that bans abortions with an emphasis on the pregnancy being in the uterus.

Saul Loeb/AFP/Getty Images

States are not prosecuting people who have abortions (yet)

Current state laws -- both those in effect and those in limbo in court -- prosecute other people involved in an abortion, not the person who's pregnant. 

But the health impact may be already felt when a doctor is hesitant to treat patients, or pharmacists are reluctant to fill a prescription for mifepristone before interviewing a woman to ascertain whether her pregnancy is already ended and her situation is in line with state law.

"Even in these straightforward cases of basic OB/GYN practice, the laws leave providers questioning and afraid," Dr. Carley Zeal, an OB-GYN in Wisconsin, told The New York Times. "These laws are already hurting my patients."

Aside from hesitancy among health care providers, physicians also fear that worries people have about being prosecuted for having an abortion or miscarriage will stop patients experiencing complications from any kind of pregnancy loss from seeking care. 

That's because it was already happening, before Roe was overturned. According to the National Advocates for Pregnant Women, there were over 1,700 arrests or prosecutions of women from 1973 (when Roe became law) to 2020 where their pregnancies were the focus of the case against them. 

So will doctors report you if they suspect you had an abortion? 

"The vast majority of health care professionals will not do that, because that's not caring for their patients," King said. But, she added, "I'm sure there's a very small, but unfortunately detrimental, minority who might." 

Your current access to birth control shouldn't be impacted by the overturn of Roe v. Wade. However, there's reason to believe that could change in the future.

Carol Yepes/Getty Images

Birth control is still protected under the Affordable Care Act

Right now, IUDs, birth control pills and other birth control methods are legal in all 50 states. And they should also be covered at no out-of-pocket cost for those covered under the Affordable Care Act. The right to birth control is protected under two Supreme Court rulings: Griswold v. Connecticut (1965) and Eisenstadt v. Baird. (Another Supreme Court Case, Burwell v. Hobby Lobby Stores, chipped away a little of that protection, however, finding that some corporations are exempt for religious reasons.) 

Plan B or "morning after pill" brands are also not included in abortion bans, because they will not end an existing pregnancy. Most health plans should also cover them. 

Legislators in Missouri last year voted to block taxpayer funding for IUDs and emergency contraception, casting doubt that all birth control devices will be protected indefinitely, at least in some states. The claims of legislators like Paul Wieland, a Republican state senator in Missouri, are that anything that has the potential to disrupt a fertilized egg's implantation into the uterus is an abortifacient. 

The medical community has been clear that IUDs and emergency contraception do not cause abortions and will not end an existing pregnancy. Copper IUDs work mostly by causing a chemical change in the sperm and egg before they meet, according to the World Health Organization. Hormonal IUDs like Mirena work mostly by thickening cervical mucus so sperm can't reach the egg, and can also prevent ovulation. Plan B and similar pills likely won't work if a person has already ovulated, meaning the chances of it stopping implantation are currently understood to be slim.

Nevertheless, unlikely occurrences or instances where a fertilized egg may be prevented from implanting into a uterus could be called into question in future court cases.

Read more: Could a Post Roe v. Wade World Impact Your Access to Birth Control?   

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

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'Westworld' Season 4, Episode 7 Recap: 'Metanoia'

'Westworld' Season 4, Episode 7 Recap: 'Metanoia'

The second-to-last episode of Westworld season 4 aired on Sunday, setting the stage for next week's finale. It caps off with a surprising twist -- this time involving Christina -- our brunette Dolores look-alike whose story took yet another turn.

In other news, this season's big bad, Chalores, has been replaced by her second-in-command. Let's run through what else happened in episode 7, including who's still standing on both sides as we head into the final episode.

A door to The Sublime

The episode starts with Bernard and Maeve pulling up to the futuristic Hoover Dam facility we saw in episode 1 -- the one William acquired with help from our first, nameless fly victim of the season. But eventually, the show reveals we are actually somewhere else… in The Sublime. When Bernard convened with Akecheta in The Sublime back in episode 3, he viewed these events before they took place (or it's one of the many paths he viewed that could potentially happen, I guess).

Bernard reveals to Maeve -- a version of her he's whipped up -- that "the hydroelectric server farm" they're looking at houses The Sublime. (Also called The Valley Beyond, The Sublime is a digital plane of existence we saw a bunch of Westworld hosts enter in season 2, leaving their physical bodies behind. Maeve's daughter is one of them.) In season 2, Dolores sent The Sublime -- and those in it -- somewhere out of reach. Turns out, it was here. Bernard uses the key he possesses to open the door.

Bernard tells Maeve that he's been down every possible path, and the outcome is always the same: extinction for both hosts and humans. He tells her they could escape that fate by uploading themselves to The Sublime. Maeve takes him up on the offer, and Bernard asks if that's what she would really say, or if that's just his impression of her.

Then, those events pretty much repeat in the real world (with the addition of some more on-screen action involving a big red robot). Bernard and Maeve arrive at the facility, where Bernard once again reveals it holds The Sublime and opens the door using his key. But he doesn't tell Maeve the truth about their ill-fated quest. Instead, he says that "If we get to her tower, we can save them as well as ourselves."

Chalores is shutting down the cities

Next, we spy Chalores, host William and a host version of Caleb. Like the last version of Caleb who got his neck snapped so unkindly last week, this one knows his daughter, Frankie, is alive. Chalores is a nickname for Charlotte Hale. In the past, Dolores made copies of herself -- the "self" that exists in her pearl -- and put one into a host version of Hale.

Chalores looked incredible in this episode (and has all season).

John Johnson/HBO

Chalores tells William to give them a minute, and then she reveals to Caleb that she's shutting down "the cities." (Does this mean there are more than the one we've seen?) She plans to stick humans in cold storage, mirroring how the hosts in Westworld were treated. She leaves Caleb in his confinement and tells a surprised William she's calling the human world quits because of the host/outlier issue. "If I don't do this today, there'll be less of us tomorrow," she says.

An already stressed-out host William is not happy about this news. Later, we see him visit human William again. In a long, icy spiel, human William tells his host doppelgänger that "culture doesn't survive, cockroaches do." He tells his host counterpart that if he could, he'd pull the plug on the whole world. "Only one of us needs to do what must be done," he tells the host. Host William says he understands, then stabs him.

'Dolores. Please.'

In this episode, Teddy confirms something many have probably suspected from the start: Christina is Dolores. But then the show piles on a new mystery: the version of Christina/Dolores we've been seeing in Hale's new world this season isn't actually there in the flesh. I'm still trying to wrap my head around this one.

The "Christina equals Dolores" reveal comes relatively early on in the episode. Teddy tells Christina that he and she are "reflections of the people who made us." He then calls her Dolores. At this point, I'm still viewing her as being the Dolores robot from last season, with a memory-wiped mind courtesy of the Rehoboam machine. After learning from Teddy that her kind is less susceptible to death, she gets into a bath, drowns and instantly regains consciousness.

Later, Christina pays a visit to Olympiad Entertainment, where she uses her storytelling abilities to get the human writers to destroy their "stories" (putting what we've learned from past episodes together, I'm pretty sure these stories are the "pre-scripted loops" humans are traveling in). We see Christina and Teddy wander through Olympiad at the same time as Stubbs and Frankie. Christina and Teddy walk through a doorway, and then we see Stubbs and Frankie emerge a second later out of the same doorway. Strange. Shouldn't the good guys have bumped into each other?

Near the end of the episode, chaos reigns outside (more on that later), and Christina/Dolores tries to intervene. Teddy tells Christina that people can't see her. Christina asks why, and he reluctantly gives it up: "You're not in this world," he says, "It's real, but you're not."

Caleb and Frankie reunite

After Maeve and Bernard regroup with C/Frankie, C's girlfriend Odina and Stubbs at the abandoned '20s theme park, the squad is ready to enter Chalores' city.

Once there, they split up -- Odina grabs a boat, Bernard and Maeve set out to confront Chalores at her tower, and Frankie and Stubbs head to Caleb at Olympiad. Bernard reveals to Stubbs that Stubbs isn't going to make it.

Aurora Perrineau (Frankie) and Luke Hemsworth (Stubbs).

 John Johnson/HBO

Thanks to Christina/Dolores' intervention, Caleb makes it out of his holding cell before Stubbs and C/Frankie arrive. Once they do, a traumatized Caleb ambushes them, locking Stubbs in the confined space and pinning Frankie up against a wall. But Caleb realizes that she's his real daughter soon enough, and the reunion is sweet. This long-awaited scene didn't disappoint.

A showdown between Maeve and Chalores

We've known since episode 5 that Chalores' plan for her kind is for them to eventually "transcend" -- undergo a procedure where they abandon their host bodies and, as she says in this episode, "evolve into the species that we were meant to become." Their pearls (aka, their minds) are taken out of their heads and placed at the top of tall, white machines. In the latest episode, she sends a message to the hosts that it's time to ditch their current bodies for good.

Maeve and Bernard approach Chalores in her tower, and they split up. But before they do, Bernard admits to Maeve what he's been hiding from her -- "No matter what we do, we can't win," he says. "There's no way to save this world. Everyone here is going to die. But we can save one tiny part of it." He asks Maeve if she's still willing to fight, and she shows him a small smile before continuing on.

Maeve finds Chalores about to transcend -- a drone host holding a whirring device near her head. Chalores grabs the device and she and Maeve battle it out. They tumble outside and continue to fight in shallow water. Then Maeve is shot in the head by host William.  Next, the host turns on his creator, offering just a few words before also shooting Chalores in the head.

We see Bernard, who's up in Chalores' tower and recording himself speaking on what looks like a tablet. He cryptically says, "If you choose to give her that choice, you can't miss. Reach with your left hand." By the end of this episode, we still don't know who the message is for.

Host William arrives and shoots Bernard in the head. He also rejigs Chalores' sound-producing tower, causing "every man and woman and child -- host and human -- to fight until no one remains but the cockroaches." Given that the humans are controlled by the sounds, he must have ordered the humans to turn on the hosts.

Who's left standing

The show pivots to Frankie, Stubbs and Caleb, and we see people around them begin to fight each other violently. The three of them manage to escape the frenzy, but a bullet wounds Frankie.

On the other side of the fight, host William is pretty much our new big bad as we head into the finale.

Lingering questions

• In last week's episode, Frankie caught on to Bernard's attempts to copy her and her friends using tech Chalores put in the '20s theme park. (He didn't deny it… or explain why.) This, combined with the fact that the door to The Sublime is sitting wide open has me thinking -- are copies of some humans (maybe those who visited the park) somehow going to end up in The Sublime?

• How is Teddy back this season? At first, I thought he must have been a host created by Chalores, like William. But now it seems like he may not physically exist in Chalores' new world either.

• Where did Maya, the roommate, go?

• Is Bernard really gone? It seems like no one can actually die on this show, but Bernard's exit seemed more final than, say, Maeve's. We see him follow Charlie, his son as part of his backstory, through a door. We also hear his voice repeat what he said to Akecheta in the Sublime: "In every scenario, I die…" It seems to nail home that he was making a real sacrifice by carrying through with the plan.

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Expressvpn is a case study in why vpn reviews require synonym expressvpn is a case study in why vpn reviews require scripts expressvpn is a case study in why vpn reviews requirements expressvpn is a case study in why vpn reviews requirement expressvpn is a case study in why vpn won t expressvpn is a case study in food expressvpn is slow

ExpressVPN Is a Case Study in Why VPN Reviews Require More Legwork

ExpressVPN Is a Case Study in Why VPN Reviews Require More Legwork

Two members of Congress have called on the Federal Trade Commission to tackle a digital threat that privacy watchdogs have been concerned about for years: Virtual private network companies continue to profit from rising surveillance fears by advertising largely unverifiable promises not to log users' online activity.

In their July letter, Democrats Rep. Anna Eshoo, of California, and Oregon Sen. Ron Wyden address what may finally be a tipping point in the fight for VPN transparency -- more abortion-seekers are now turning to VPNs for protection while risking imprisonment in pursuit of life-saving health care. The letter's concerns about VPNs include the following, some of which are also issues ExpressVPN has publicly dealt with, and all of which are issues affecting how VPNs are reviewed. 

First, ethically dubious VPN companies armed with outsized advertising budgets often fund glowing faux-reviews disguised as unbiased consumer advice. Even among editorially independent reviewers, though, properly testing a VPN already means grappling with the complexities of not just encryption tech but the industry's overall resistance to investigation. This muddies the waters for consumers and may potentially conflict with US advertising regulations. 

Second, VPN tech and the VPN industry are both opaque. VPN companies serve customers in countries with anti-VPN laws, so sometimes they have servers discreetly placed in those countries. VPN owners often hide their true identities with legal sleight-of-hand in off-shore company shell games. These are two common industry practices. In the best cases, these practices may protect a good VPN from a government takedown. In the worst cases, these practices can allow a VPN to become a business front for government surveillance (a honeypot). Either way, these practices are profitable and make it impossible to fully vet a VPN independently.

These issues are important because a low-quality VPN review from a popular website could land a trusting reader in jail or worse. 

Read more: With Roe v. Wade Overturned, Your Abortion Searches Could Be Used to Prosecute You

Since my last review, NSA whistleblower Edward Snowden issued a tweet telling users to abandon ExpressVPN because ExpressVPN CIO Daniel Gericke was cooperating with the FBI in an unrelated DOJ investigation. Immediately following the DOJ news, a London-based parent company that used to sell ad tech (and is backed by a billionaire previously jailed for insider trading) bought ExpressVPN for $936 million. Many reviewers warned users away from ExpressVPN. I almost did too. But instead, I spent several months methodically investigating the service and its parent company. I still recommend it to privacy-critical users. But that isn't the point of this commentary. 

The point of this commentary is that Congress is calling for investigation into the VPN industry and -- given the above paragraphs' content -- I am also calling for VPN reviewers to do better at investigating the VPNs they review. ExpressVPN's story is a case study on how reviewers like me can do this better. 

Read more: How We Test VPNs

Kape's evolving business model

When ExpressVPN first announced that it was being bought by London-based Kape, our biggest concern was that the VPN would be forced to share customer registration data with Kape -- outside of the VPN's privacy-protective British Virgin Islands jurisdiction -- as other Kape subsidiaries' policies allow. I've repeatedly reached out to Kape for comment without response, but there are still a few ways we can define the relative range of risk Kape poses to ExpressVPN's privacy integrity. 

First, ExpressVPN's own repeated public assertions of continued operational independence from Kape are somewhat self-affirming; they indicate Kape isn't making moves to silence its new VPN. ExpressVPN's statements also gain more weight as it raises the stakes for its own -- and Kape's -- public image by being a loud voice in the i2Coalition's continued calls for transparency in the VPN industry.  

Kape's revenue incentives have shifted as well -- from ad-tech dollars based on its previous CrossRider product, to a booming privacy market that Kape expects to grow 17% a year. That shift has paid off for Kape with an 89% revenue spike from $122 million in 2020 to $231 million in 2021. Within that increase, privacy product revenue jumped 30% and accounted for $117 million -- about half of overall revenue. Security-related revenue rose by 18% when Kape-owned Intego antivirus revenues surged 20%. And Kape's digital content profits -- which came entirely from the acquisition of Webselenese in March 2021 -- reached $88 million by year's end, representing 53% year-over-year growth for Webselenese. 

Read more: What is Kape Technologies? What you need to know about the parent company of CyberGhost VPN

"100% of Kape's revenue comes from subscription services or online content publishing; 0% of revenue comes from ad serving. Digital privacy and security accounted for 73.5% and 26.5% of its FY2020 revenue respectively. Since 2016, Kape has not earned a single dollar of revenue from ad-tech or any other aspect of the former Crossrider platform," Kape said in a September 2021 release. 

While the release isn't enough to hang a hat on, its sentiment was echoed in March when Kape CEO Ido Erlichman filed the company's 2021 wrap-up, touting 20% organic customer growth and a VPN-driven 260% increase in paying subscribers, for a total of 6.5 million subscribers. 

Kape, Erlichman said, is "one of the sole players wholly focused on digital privacy, and without any monetisation from any customer data."

Kape projects revenues will hit $610 million to $624 million at the end of 2022 -- more than double last year's revenue. 

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Kape's year-end investor presentation from March 2022 details the company's revenue sources, including areas of anticipated growth in the privacy and security sectors.

Kape Technologies

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There aren't any former Crossrider execs left in Kape's C-suite to hear the good news but there are still some familiar faces, including Teddy Sagi. The billionaire, who was convicted of insider trading in 1994, held a 54.3% controlling share in Kape as of its January holdings statement, a slight uptick from December -- when he put $60 million worth of loans on the table for Kape. That's down from his 60.5% holding before ExpressVPN was bought. That $60 million might hold a lot of sway, but it's not enough to keep Kape on Sagi's leash now that Kape's got a boosted debt facility of $290 million from the Bank of Ireland, Barclays, Citibank and others. 

ExpressVPN co-founders Peter Burchhardt and Dan Pomerantz got $237 million worth of shares in the $936 million purchase, landing them a collective 13.6% share of Kape. Both are staying on with Kape, managing ExpressVPN's operations. Burchhardt also got the right to appoint a non-voting board member for the foreseeable future -- or so long as ExpressVPN accounts for at least 5% of Kape's earnings. 

With an average growth rate of 35.1% over the past four years, ExpressVPN is unlikely to fall short. In 2020, it pulled down $279.4 million in revenue -- a 37% jump from 2019. Along with a slate of hardware partnerships, the company brought 290 staffers into the Kape fold, 48% of whom are the R&D engineers Kape said it needs. About $30 million worth of "synergy" cuts are coming as backroom ExpressVPN staff get folded into Kape's. Most crucially, though, are the 3 million subscribers Kape got with the ExpressVPN purchase, bringing Kape's retention rate to 81%. 

That 81% is the key number here. Kape says 92% of its revenue is recurrent. With Kape no longer relying on ad tech dollars, the tent-post revenue strategy is cross-product subscriptions targeting current users, 30% of which are already in their third year of using a Kape product. 

Good press is hard to find, but easy to buy  

How is Kape going to target those customers for retention? Through a journalistic conflict of interest.  

As noted above, Kape also now owns Webselenese, a platform for two no-longer-independent VPN review sites, vpnMentor.com and Wizcase.com. Kape bought the platform for $155.1 million per its full-year filing in March 2021. Webselenese's "integration" grew Kape's audience size by 62% with 105 million readers.

"Webselenese's mission is to provide honest and unbiased information via its well-regarded websites," Kape said in its March buying statement. "Its team of researchers extensively research and test every product before reviewing and recommending it, in doing this, Webselenese only recommends products and services that its writers would use themselves."

Sudden changes to VPN rankings on vpnMentor.com and Wizcase.com suggest otherwise. As noted by more reviewers that I can link to, both sites dropped NordVPN and Surfshark from their top-three picks following the Kape buyout, replacing them with Kape-owned Cyberghost and Private Internet Access. 

Read more: Why you should be skeptical about a VPN's no-logs claims

To that end, it certainly appears that Kape is following in the footsteps of other digital giants by self-dealing -- guiding otherwise unaware readers to its own in-house products and services. And it's paying off: In a July 2021 trading update, Kape said buying Webselenese led to "reduction in average customer acquisition cost." By March 2022, Webselenese's revenue was up 53%. And Kape's digital content profits accounted for the largest chunk of Kape revenue. 

That's the irony of Kape's evolving business model: Unlike the CrossRider days, the monetization of data now appears to be more of a liability than an asset. If you look at the transparency in ExpressVPN's audited tech, it's easy to see the most obvious incentive Kape would have to preserve the integrity of its flagship VPN: Any per-person data set the VPN would be able to gather on Kape's behalf would be embarrassingly incomplete compared with the finely polished and hypertargeted per-person data sets offered in a bullish market of invasive data brokers. Likewise, selling that customer data would expose Kape's highest-performing new VPN (its entire portfolio, really) to dangerous market competition, destabilizing Kape's overall subscriber retention rate while the company still carries a truckload of debt.

After all, why risk the reputation of your crown jewel privacy product when it's far more profitable to own an advertising machine that poses as an independent consumer technology review site? 

Read more:  VPN FAQ: What you need to know about the basics of virtual private networks

Who reviews the reviewers? 

While prudent reviewers who waved readers off ExpressVPN in the past few months no doubt intended to offer "better safe than sorry" counsel, there's a risk of creating the opposite effect if you issue uncritical calls to abandon ship based on uncertain new ownership or yet-unseen US government VPN interference. Just as dangerous are uncritical calls to stay the course, even as red flags begin appearing. Whether panning or praising ExpressVPN, neither of those uncritical calls take seriously the privacy needs of a growing number of vulnerable people who are new to privacy tools. 

VPN users who need safety from local-level law enforcement and ISP data collection aren't limited to exiled ex-spies, international criminals or UAE-surveilled human rights activists. They're everyday users who walk among us, and we have to stop dismissing their privacy needs as though they are the demands of paranoid outliers. Period.

Read more: Casual vs. Critical: When Your VPN Is a Matter of Life or Death, Here's How to Pick One

Not every surveillance state shares intelligence with the US, nor is there evidence that the US' surveillance apparatus -- vast though it may be -- is omniscient. ExpressVPN's hard-tested security, sprawling global infrastructure and flexible protocols allow its 3 million users to get potentially lifesaving information past law enforcement in countries where other VPNs falter. You can't account for every countries' broadband infrastructure quality, political restrictions, and local intelligence gathering capabilities -- but if any VPN is up and running in one of the world's tight spots, you can almost bet it's going to be ExpressVPN. 

Shooing these users away from what may be their only locally reliable VPN doesn't help privacy-critical VPN users whose own political concerns don't include being targeted by the US federal government -- such as everyday users in China and Russia. 

Nor does it help users in US states (where half of ExpressVPN users register) who lack federal protection while trying to survive dangerous state restrictions -- like abortion seekers in my own state of Kentucky. Add to that list all the gay kids on conservative college campus networks, abuse victims seeking escape, workers organizing labor unions and people working in one state's legal cannabis industry while living in another, anti-cannabis state. The list goes on. All of them are privacy-critical users, and I recommend they use ExpressVPN.

As always, that recommendation could change in an instant, in the event of a security breach, a privacy violation, an unexpected change in corporate policy or a savvy rival that ends up outgunning Express in terms of value or technology. But until it does, I'm offering my recommendation to use it, right along with a maxim that once hung on the wall of the City News Bureau of Chicago: 

If your mother says she loves you, go check it out.

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