hey friend,
your phone is a slot machine.
every time you pull it out and swipe down to refresh, you’re pulling the lever.
you’re looking for a hit of dopamine.
a like. a comment. a funny video.
most of the time, you get nothing. but that "maybe" is what keeps you hooked for 4.5 hours a day.
that is one-quarter of your waking life spent looking at a glowing rectangle.
i noticed this last week at dinner. i checked a "quick" notification and realized 15 minutes had passed. i couldn't even tell you what i saw.
my brain was on autopilot.
if you feel like your focus is shattered, it’s not your fault. these apps are designed by geniuses to keep you staring.
but you can win the war.
here are three "boring" ways to reclaim your brain today:
go gray: turn your phone to "grayscale" mode. it makes the apps look boring. suddenly, instagram isn't a dopamine hit—it's just a gray box.
the "out of sight" rule: if you aren't using your phone, put it in another room. if you can't see it, your brain doesn't have to fight the urge to check it.
kill the red dots: turn off all notifications except for humans (calls/texts). if an app wants your attention, it should wait for you to give it.
the goal isn't to live without tech. the goal is to live where tech serves you—not the other way around.
give your brain a break today. you've earned it.
P.S. if you think this won't work, try the grayscale trick for just one hour. you’ll be shocked at how quickly your "addiction" to checking apps fades when the colors disappear.
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