📱In 2022, an age of exponential distraction, protecting and managing your attention is an increasingly rare and valuable skill. Our brains are old hardware and they are under attack from all sides:

"The modern struggle:

Lone individuals summoning inhuman willpower,

fasting, meditating, and exercising,

up against armies of scientists & statisticians weaponizing abundant food, screens, & medicine into junk food, clickbait news, infinite porn, endless games & addictive drugs." - Naval

Tools I use to fight back:

1. Configure Your iPhone to Work For You, Not Against You

• Turn off all push notifications 🔕

• Schedule daily "Do Not Disturb" time slots

• App time limits (Instagram/TikTok)

• See the link above for more ideas

2. Keep Your Phone Out of the Bedroom 📵 🛏

• Buy an alarm clock (most frequent excuse)

• Set the backup alarm on your phone that is charging in another room

• A Phillips SmartSleep sunrise alarm clock has worked great for me

• This means that your wind-down and wake-up happen phone-less👍

3. Harness More of Your Dopamine for what YOU need to do

Atomic Habits boils the process of developing good habits down to four rules:

• Make it obvious (Cue) 👈

• Make it attractive (Craving) 👀

• Make it easy (Response) ✅

• Make it satisfying (Reward) 🎁