How I reduced my screen time by 40%

Hello from Malaga!

2 weeks to go, still here, eating healthy food, boxing everyday and staying away from my phone more than ever.

Several studies indicate that users spend at least 2 hours per day on their devices. This amounts to 730 hours per year. Spending one month a year on your phone puts things into perspective, right?

I have noticed a significant reduction in my anxiety just by taking time away from my phone. As someone who has been on anxiolytics for years, I am considering stopping them for good.

When was the last time you were in the optimal (window of tolerance) zone below?

Almost everyone I meet daily outside the home is in a hyperaroused state, chronically reactive, and absorbed by their devices.

The Strategy: Emotionally self regulate

I ask myself the same question every day: How can I live a life worth living?

First, understand your values so you can figure out what 'a life worth living' means to you.

When we align our actions with our values, we become more true to ourselves. This alignment naturally brings harmony to your mind, body, and soul.

One way I achieve this is through 'stillness.'

Stillness is the ability to respond rather than react, tolerate distress, and manage discomfort.

Achieving stillness can involve activities such as:

• Engaging in hobbies

• Practicing meditation

• Doing physical exercise

• Spending time in nature

• Practicing deep breathing

For me, a combination of these works best, especially spending time in nature, alone, without a phone.

Winston Churchill said one of the most important things a person can have is a hobby, he engaged in painting during World War II. Despite the intense pressures of leading the United Kingdom through the war, Churchill found solace and relaxation in painting.

The Tactic: Activities that widen the stress window

The goal is to go green. Most of us live in a state of chronic hyperarousal. Here is The 5×5 Distress Method with 5 activities for each state:

Working with Hyperarousal

1. Nature walks

2. 4-7-8 Breathing

3. Writing Things Down

4. High Intensity Exercise

5. Gentle Stretching / Yoga

Working with Hypoarousal

1. Finger Painting, Drawing, or Art

2. Increasing Your Cognitive Load

3. Listening to Stimulating Music

4. Smelling Essential Oils

5. Cold Water Plunge

*A technique often used to help manage anxiety and stress by engaging the five senses. It helps redirect your focus to the present moment and your immediate environment.

Here's how it works:

5: Name five things you can see around you.
4: Name four things you can touch.
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.

The Habit: Grayscale and Night shift

Science shows these 2 methods can reduce screen time by 40%:

1. Grayscale Mode

Brighter colors are more stimulating and are used by apps to capture your attention.

Research published in The Social Science Journal shows that individuals using grayscale on their devices felt less engaged, leading to a daily reduction of 40 minutes in screen time.

2. Night Shift

Studies show that this might largely be a placebo effect, but it’s only effective when combined with reduced screen brightness. Adjust the color temperature to warmer settings for the best results.

Executive of the week, Amir, Banking SRM

He struggled with self-confidence in his business and personal life. Despite efforts on his health, nothing worked. He doubted losing visceral fat and reclaiming his identity with his busy work schedule.

How did we do this?

1. We scaled down his training and increased the intensity.

2. We used carb cycling to regulate his cravings and energy.

3. We installed a series of non-negotiable that would work in his busy schedule.

That's it for today.

See you soon.

Become an asset, not a liability, to those around you.

P.S. When you are ready, there are 2 ways I can help:

1. For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2. Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free