 and nobody put up their hand not long afterwards he quit he's like i can't take this anymore so for all of the 12 factors that are harming our attention obviously some aspects of our phones that i'm sure we're going to go into that are doing this to us there are sort of two levels at which we've got to deal with it in very practical way i think of them as defense and offense there are loads of things that you can do immediately to defend yourself and your kids joe so i'll give you a quick example of two although i go through many in my book