How do I spend less time on my phone

To spend less time on your phone, Andrew Huberman recommends several strategies:

1. Deliberate Defocus: After intensive focus, engage in activities that don't demand much concentration, like walking or mundane tasks. This helps your brain to recharge and decreases the lure of your phone 1.

2. Limit Digital Distractions: Use tools like "Freedom" to block distracting websites, and consider physically separating from your phone during work times. This could mean locking it in a drawer or turning it off completely 2.

3. Periods of Non-Screen Time: Implement scheduled breaks from screen time every 45 minutes. During breaks, avoid screens and engage in activities that allow your eyes to relax, such as walking or looking at distant objects 3.

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     1

     Deliberate Defocus

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     2

     Digital Distraction Solutions

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     3

     Eye Relaxation Techniques

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     4

     Embracing Boredom

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4. Structured Day Start: Consider not using your phone or turning on WiFi for the first few hours of the day. This can help reduce the habitual pull to check your phone in response to boredom or lack of stimulation 4.

By integrating these practices, you can improve your focus and reduce the time spent on your phone.