You’re going to need two phones or at least 1 phone and a tablet.

The goal is simple: Reduce passive consumption and create an environment where low value activities happen only during approved time periods with intention.

Step 0: Commit

I’ve built several systems the last year, and once built they become easy to follow because I have added friction where I need to, and removed friction where I needed to.

I don’t need to be motivated or inspired to complete the tasks I have to complete, I just complete them when needed because the system is in place.

Step 1: App Removals

You’re going to need to remove from your phone apps in these categories:

• Social media
• Shopping
• News
• Dating apps
• Mobile gaming (if not justifiable)
• Investing / Gambling apps if behavior requires it
• Any other app that tends to suck you into it unexpectedly.

We aren’t going to tackle screen time, as not all screen time is equal. The goal isn’t to just reduce it, it’s to make the use of our device intentional rather than reactive.

Your primary phone that lives in your pocket stops being a distraction engine, and instead becomes a tool for navigating, getting relevant information, generating income, creating, writing, and maybe learning.

Step 2: The Dirty Phone / Tablet

Apps are fun, I get it. I put all the apps I removed from my primary device on to my secondary device, a google pixel 6a. In settings, you can set an android device to automatically turn off at night. This is a good idea. I also installed these distraction apps on a second profile. This creates the following path to open a time waster:

Physically walk over to where that phone is stored > power it on and wait for 20-30 seconds > Unlock the screen > switch to the second profile > unlock the screen again > swipe to the app and open it.

As you can see this flow requires not only intention but patience. The desire to burn time must be there, there is no auto-piloting to instagram or amazon.

Step 3: The Notebook

The leather notebook becomes your place to go when you have spare time. It should have pages for sketching, writing, and flaps for organizing ephemera. it should also have a calendar, planner, and to do list. You can also set up an e-reader or keep a book you’re reading with your notebook.

How is this different? Staring at a blank page forces you to create rather than consume. Sketching, planning, or writing are all long form activities, unlike watching reels which are intentionally designed to trigger the brain’s dopamine reward system.

Reading is another form of consumption, but it forces you to use your imagination, think about the material, even if it’s fiction, and it requires attention. It also requires intention to select a book, rather than just letting reels happen to you on Instagram.

Benefits

The system once in place will require you to physically walk over to where your secondary device is, turn it on, and wait for it to boot up. You’ll need to really want to open these apps and if you want to and have time to, then that’s acceptable. This removes the need for willpower, and time management skills since you will only access it when you intentionally choose to.

I allow myself the weekends or the end of the night if I want to scroll for a little bit, and the moment I realize I’m not seeing anything interesting or from people I know or care about in real life I turn it off.

My screen time hasn’t changed much but my screen time is now spent working on projects, learning about very targeted topics, or writing on this blog instead of watching mindless brain rot videos, shopping, or “surfing” the web.