Angela Duckworth - Bates 2025 Commencement Speech

Graduation Speech Insights

Introduction and Experiment

• The speaker greets the audience and requests President Jenkins to hold their phone, setting a light-hearted tone for the speech.

• The speaker invites graduates, families, and faculty to participate in an experiment that involves passing around cell phones, emphasizing a unique experience at this graduation ceremony.

• Participants are instructed to hand their phones to neighbors, creating a collective moment of disconnect from personal devices.

The Importance of Phone Placement

• The speaker addresses potential anxiety about parting with phones but reassures graduates that it will pass quickly.

• They highlight the significance of where one chooses to keep their phone as a decision that can impact future success and happiness repeatedly throughout life.

Willpower vs. Environment Design

• Research indicates that willpower is overrated; achieving goals often relies more on environmental design than inner strength.

• Successful individuals tend not to resist temptations but instead avoid them by shaping their environments strategically.

Screen Time Statistics

• Gen Z spends over six hours daily on phones; younger siblings may spend even more time on screens, indicating a concerning trend in screen dependency.

• This excessive screen time equates to 56 hours weekly—half of teenagers' waking lives—highlighting the pervasive nature of digital distractions.

Reflexive Phone Use

• Picking up phones has become instinctual for many, akin to reflex actions like blinking or breathing.

• Successful individuals create distraction-free environments out of love for their work rather than sheer willpower.

Personal Anecdote: A Room of One's Own

• The speaker shares a story about their mother seeking an art studio at age 87, illustrating the importance of having dedicated spaces free from interruptions for creativity.

• Their mother's painting process reflects how essential it is to have an environment conducive to focus and artistic expression.

Reflection on Digital Distractions

• A portrait painted by the speaker’s mother depicts them engrossed in their phone amidst beauty—a metaphor for modern distractions overshadowing real-life experiences.

• Despite justifying phone use as work-related, the speaker realizes they do not want to be oblivious to life happening around them due to constant digital engagement.

Understanding Situation Modification

The Concept of Situation Modification

• Situation modification is proposed as a smarter alternative to willpower, emphasizing the importance of physical distance to create psychological distance.

• For instance, if distractions like phones hinder focus, pushing them away can help. Conversely, keeping inspiring items close can enhance awareness.

Research Findings on Phones and Cognitive Performance

• Studies indicate that having a phone visible during tasks reduces IQ test scores; storing it in another room improves performance.

• A correlation exists between students' academic success and the distance of their phones while studying—greater distance leads to higher GPAs.

Social Media's Impact on Interpersonal Communication

• The rise of social media since 2004 has coincided with decreased face-to-face interactions, highlighting a shift from rich communication to digital exchanges.

• A significant study revealed that taking breaks from platforms like Instagram and Facebook for one month improved users' happiness and reduced anxiety.

The Role of Chatbots in Modern Relationships

Companionship vs. Loneliness

• Many individuals now seek companionship through chatbots, which may lead to increased feelings of loneliness over time.

• Dunigan Folk's research suggests that while chatbots provide immediate comfort, they might serve as "social junk food," offering short-term satisfaction without long-term benefits.

Practical Strategies for Phone Management

Six Ways to Implement Situation Modification

1. Out of Sight: When needing deep focus, place your phone in another room.

2. Sky-to-Screen Ratio: Increase outdoor time when feeling anxious or bored instead of reaching for your phone.

3. Dinner Time: Keep phones off the table during meals with loved ones to foster better connections.

4. Driving Safety: Store your phone out of reach while driving to prevent distractions and accidents.

5. Bedroom Boundaries: Avoid keeping your phone in the bedroom; it can negatively impact sleep quality and relationships.

Intentionality Over Abstinence

• Emphasizing intentionality rather than complete avoidance allows individuals to reclaim their attention by creating space between stimulus and response.

Maintaining Friendships in the Digital Age

The Challenge of Connection

• As graduates leave campus, they must consciously maintain friendships through deliberate effort, scheduling time, and prioritizing relationships.

• While phones can connect us with distant friends, they often distract us from those physically present, leading to a phenomenon of being "alone together."

• A personal anecdote illustrates the importance of environment; removing distractions like TVs can enhance family interactions and connections.

Mindfulness and Situation Modification

• After experiencing separation from their phones, graduates are encouraged to reflect on this experience as a means to foster deeper connections.

• Graduates are urged to commit to "situation modification," which emphasizes shaping environments for better mindfulness rather than relying solely on willpower.

Trade-offs in Digital Engagement

• The speaker acknowledges the common fear of missing out (FOMO), highlighting that during moments away from devices, individuals may miss notifications or messages.

• Quoting Annie Dillard, the speaker reminds graduates that how we spend our days ultimately shapes our lives, urging thoughtful choices regarding digital engagement.