How to make your phone 40% less addictive in two steps

This week’s highlights

• How to overcome the burnout loop

• How to make your phone 40% less addictive

• Should you quit meditating at night?

• The one nutrition habit tanking your testosterone

Good Sunday,

Today, I got an update from a trusted source inside WellnessInDubai.com

But here’s the twist:

Most of them aren’t overworked.
They’re under-recovered.

They’re doing all the “right things” — training, working, pushing —
But mistiming everything from food to meditation to mental resets.

This week, I’m going to show you:

• Why most burnout in men isn’t about work

• The 2-second phone setting that helps reclaim your focus

• The nutrition “hack” that's quietly wrecking your hormones

• The common nighttime habit that may be sabotaging your sleep

How to overcome the burnout loop

Burnout in men is often hormonal — not emotional.

The culprits?

→ Low magnesium
→ Chronic under-recovery
→ Poor stress-to-fuel timing

A 2025 study showed that adding LCPUFAs (omega-3s) + Lutein + Zeaxanthin (LZ) to a daily routine improved memory scores in older adults with mild decline.

If you’re 40+ and noticing:

• Mental fatigue after meetings

• Occasional name recall issues

• Slower recovery from mental tasks

You might be edging into early cognitive decline.

The fix?

How to make your phone 40% less addictive

These 2 screen tweaks can reduce screen time by over 40%:

Method 1: Grayscale Mode

This reduces your screen's visual stimulation, making it less addictive and rewarding.

The Social Science Journal reported:

“Users who enabled grayscale reduced screen time by 40 minutes/day, on average.”

How to enable it:

iPhone:

Settings > Accessibility > Display & Text Size > Color Filters > Grayscale

Android:

Digital Wellbeing > Wind Down > Grayscale

Method 2: Night Shift + Dimmed Brightness

Night Shift's amber tint might just be a placebo on its own. However, when you also lower the brightness, it becomes effective.

I recommend setting your colour temperature to max warmth and dimming to 30–40% brightness after 8pm.

How to enable it:

Settings > Display & Brightness > Night Shift

Should you quit meditating at night?

Sleep psychologist Dr. Shelby Harris made an observation:

“Many high performers are doing guided meditation at night — and wondering why their sleep is worse.”

Why it happens:

• You’re using a phone (blue light = alertness)

• The brain associates instructions with mental activity, not rest

• You’re doing it too close to bed, so focus increases… but so does stimulation

The fix?

Train your brain during the day — not in bed.

Here’s a smarter protocol:

• 1–3 minutes daily after a workout or shower

• Sit near a window — no phone

• Observe the sky, trees, light — just watch without analyzing

Build that “let go” muscle during the day, so your mind doesn’t fight you at 11:30pm.

The one nutrition habit tanking your testosterone

Here’s a counterintuitive truth:

Low-carb every day = low testosterone long term.

Testosterone production depends on:

• Recovery state

• Cholesterol (fat)

• Insulin (from carbs)

The key? Don’t go low-carb all the time.

Carb-rich whole foods post-training:

• Better sleep → higher testosterone response

• Lower cortisol → less belly fat accumulation

• More leptin → better hormonal signalling

Closing thought

You don’t need a new hustle tactic.
You need a better recovery rhythm.

This week’s data was clear:

→ Burnout isn’t a willpower problem — it’s a physiology problem.
→ Focus isn’t about trying harder — it’s about controlling inputs.
→ Testosterone, sleep, and cognition decline silently — until they don’t.

So here’s your 3-part protocol to stay sharp, strong, and stable:

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