How I’m Breaking My Phone Addiction In 30 Days

January 20, 2026·11 min·1 clip

A self-proclaimed disciplined person reveals his embarrassing six-hour daily phone addiction and 30-day plan to break it.

The episode opens with the host admitting an embarrassing addiction to his phone, despite self-identifying as disciplined. He describes constant checking during work, family occasions, and even while driving, which triggers stress and disrupts flow. A turning point came during a think week when he asked himself what a movie audience would scream at him to do, leading to the realization he needed to get off his phone. He acknowledges the phone's value for remote work and social connections, so he opts against a cold-turkey approach. His plan involves three steps to rewire his brain. Step one is establishing no-phone zones in locations like the kitchen and living room, during times like morning deep work and evening family hours, and at events. To enforce this, he purchased a phone lockbox from Mindsight to physically restrict access. Step two is using grayscale mode on his iPhone to reduce visual appeal, with a shortcut to toggle it on and off. Step three is a weekly digital Sabbath on Saturdays with no social media apps from sunrise to sundown and the phone locked away. He shares his baseline screen time data: 6 hours 26 minutes daily and 131 pickups in the prior week. The host commits to a 30-day sprint to implement these changes and promises to report back with metrics and takeaways. He invites listeners to join him by sharing their own screen time data and intentions for accountability. The episode ends with a promotion for his book 'The Five Types of Wealth' and a sign-off encouraging curiosity.

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