{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"how to stop being GLUED to your phone | 247","description":"Want to GROW your newsletter? Join mine to learn how it\u2019s done: https:\/\/better.biz\/newsletter In this episode, I show you how to get off your damn phone\u2014so 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\u2019ve cut my screen time down to about 29 minutes a day, and the difference in clarity, presence, and enjoyment of life is huge. Here\u2019s the system I use and how you can do it too. \ud83d\udca1 Key Takeaways: Most phone time isn\u2019t productive\u2014it\u2019s 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\u2014only keeping essential apps (GPS, camera, Audible, Spotify, kids\u2019 sports apps, etc.). Set different rules for weekdays and weekends\u2014block during family time and cut down work distractions. Even if you need Instagram or another app for business, set strict daily limits (15\u201330 minutes max). Track your average daily screen time to make sure your system is actually working. \u23f1\ufe0f 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\u2019t \u201cJust Use Discipline\u201d 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 ","author_name":"better. with Jerred Moon","author_url":"https:\/\/betterhumanbusiness.com\/","html":"