Reclaiming Screen Time – Mindful Tech Use, Boredom, and Delayed Gratification

Know Your Physio

In this insightful solo episode, I take a deep dive into one of the most pressing challenges of our modern age—managing our phone use. As we welcome a new year, it's the perfect time to reflect on how we spend our most precious resource: time. Through actionable advice and personal anecdotes, I explore the often-overlooked impact of excessive screen time and its ripple effects on our productivity, relationships, and overall well-being. This episode is all about reclaiming control and using technology intentionally to enrich, not detract from, our lives.

From turning off non-essential notifications to curating a minimalist home screen, I share practical strategies that have transformed the way I interact with my phone. Drawing on my own experiences with ADHD and the challenges of staying focused in a hyper-connected world, I offer tools and techniques to reduce distractions, enhance presence, and cultivate meaningful connections. I also highlight powerful apps like One Sec and Opal, as well as lesser-known hacks to make your phone a tool for growth rather than a source of constant interruption.

This episode is a call to action for anyone looking to break free from the cycle of mindless scrolling and instant gratification. Together, we’ll explore the importance of boredom, the value of delayed gratification, and how intentional phone use can lead to a more fulfilling and purpose-driven life. Tune in for a fresh perspective on managing your tech habits and starting 2025 with clarity, mindfulness, and focus. Let’s take back our time and use it to become the best versions of ourselves.
Looking to discover your science and optimize your life?
APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium
Key Points From This Episode:
[00:00:24] Managing phone use intentionally.

[00:05:35] Managing phone addiction effectively.

[00:11:21] Importance of being bored.

[00:13:45] Delayed gratification over instant pleasure.
Apps:

1. One Sec
   • A mindfulness app designed to interrupt impulsive phone use and promote intentional behavior. Mentioned as a highly recommended tool to manage screen time and reduce distractions.
2. Opal
   • An app that helps block distractions and improve focus by managing app usage and promoting mindfulness.

Support the show

Chapters

1. Reclaiming Screen Time – Mindful Tech Use, Boredom, and Delayed Gratification (00:00:00)

2. Managing phone use intentionally (00:00:24)

3. Managing phone addiction effectively (00:05:35)

4. Importance of being bored (00:11:21)

5. Delayed gratification over instant pleasure (00:13:45)