how to stop being GLUED to your phone 247

Want to GROW your newsletter? Join mine to learn how it's done: 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: My site: Get my book:

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how to stop being GLUED to your phone 247 is an episode from End of Three Fitness betterhumanology by Jerred Moon.

This episode is 09:45 long.

This episode was published on Sep 25, 2025.

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