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In this episode, I show you how to get off your damn phone—so you can take back control of your mind, sharpen your focus, and be more present. The average American spends 4.5 hours a day on their phone, mostly doom-scrolling. I’ve cut my screen time down to about 29 minutes a day, and the difference in clarity, presence, and enjoyment of life is huge. Here’s the system I use and how you can do it too.

💡 Key Takeaways:

• Most phone time isn’t productive—it’s addictive by design, draining your energy and focus.
• I use an app called Opal (no affiliation) to block distracting apps with strict schedules.
• The key is the Allow List—only keeping essential apps (GPS, camera, Audible, Spotify, kids’ sports apps, etc.).
• Set different rules for weekdays and weekends—block during family time and cut down work distractions.
• Even if you need Instagram or another app for business, set strict daily limits (15–30 minutes max).
• Track your average daily screen time to make sure your system is actually working.

⏱️ Chapters:

• 00:00 Why You Need to Get Off Your Phone
• 01:05 The Average 4.5 Hours Problem
• 02:15 The App I Use: Opal
• 03:45 Building an Effective Allow List
• 05:20 My Weekday and Weekend Schedules
• 07:10 Handling Instagram for Business
• 08:15 Why You Can’t “Just Use Discipline”
• 09:20 Final Thoughts: Protect Your Mind, Be Present

Connect with me: Instagram: https://www.instagram.com/jerred.moon/ My site: https://better.biz Get my book: https://bit.ly/killingcomfort

#digitaldetox #focus #productivity #mindset #tryharder