Only 2% of readers have the attention span needed to read this entire newsletter.

Very ironic because those that click off are the ones that need this the most. So today, I'm going to show you eight steps you need to take to finally stop scrolling.

Let’s dive in.

You have to determine if you have a phone addiction

You see, it is okay to use your phone; the problem lies in that most people don't realize that they have a phone addiction, and because of it, they never realize their full potential.

So to start, I'm going to ask you a series of questions to determine if you fit the profile of an addicted user:

1. Do you message other people that are not with you while you're out with your friends or on a date?

2. Do you always set your phone on the desk, whether it's at school or you're having dinner?

3. Do you use your phone every day before going to bed?

Now, if you only answered yes to one of these, you're probably above average and you're not addicted. But if you answered yes to two or more of these, you have a severe phone addiction.

But I don't want you to worry; your brother has you. I'm going to help you break this thing.

Reduce your screen time by using the 10% method

Let me guess, you've tried deleting social media apps before but in the end it never actually works.

This is because when you finally realize that you're addicted to your phone, you try to overcome it in one of three methods:

1. ❌ The first guy is the guy that goes and deletes all the apps that take up all their time, but that just leaves a void which takes you to reinstall the apps whenever you're actually bored.

2. ❌ The second type of guy will try to set time limits that way they reduce screen time, but let's be real, on the times that you're really bored, you'll just bypass those time limits.

3. ✅ However, there is a third way to do this, which is what I want you to do, and it's by gradually reducing screen time by 10%. Here's what I want you to do: This goal cuts your screen time by just 10%, which is so marginal you barely feel it. You won't feel bored and by the time you're down to 50%, 40%, and 30%, you have trained yourself out of your phone addiction.

   1. Go into your phone settings and check your five most used applications.

   2. I want you to write down how much time you spend on them daily.

   3. Now, you will take 90% of that time and set it as your time limit for each of those apps.

   4. Next week, you're going to do the same but now set it at 80%.

Use the web-based version of social media apps

This is one of the best methods that I personally use to reduce my screen time from almost 4 hours a day to just 1 hour. This is because the reason that you are addicted to social media and you can't stop scrolling even though you want to is because scrolling elicits tremendous amounts of dopamine and social media apps on your phone are specifically designed to keep you hooked, constantly triggering dopamine hits through notifications, vibrant colors from shorts, and extreme ease of use.

Unlike those apps on your phone, the web-based versions of those apps are less user-friendly, they're also less visually appealing, and they're less convenient because you need to open up your laptop or your desktop to hop onto any of these apps.

This helped me create a healthier usage with social media because I don't want to cut it out completely.

I like social media, but I'd rather just change the way I access it. Popular apps like X or Instagram all have web-based versions of them, which means you don't have to fully disconnect from your friends, but now you're not addicted to infinite scrolling.

I want you to start your day with these two things

The worst possible thing you can do in the morning that's going to set you up for failure is waking up and staying in bed, your curtains are still down, your room is dark, and what do you do? You immediately start scrolling.

If this is you, I need you to start doing these two things in the morning:

1. Meditate for just 10 minutes. You're doing this by putting your phone to the side and focusing on yourself. You're going to reduce stress and anxiety and you're going to have an ability to focus and have mental clarity.

2. Start your day with a morning workout. Look, lately I've been working nonstop from learning for exams to learning about business to creating the best information newsletter for young entrepreneur students. Your boy needs more focus and I need to be productive, but if I have an infinite scrolling addiction, I'm not able to complete my tasks, which I'm sure a lot of you have faced. This is why I recommend incorporating a morning workout into your routine. Exercise boosts your energy levels, sharpens your focus, and sets a positive tone for the day. It enhances brain function, improves blood flow, and can help you feel more motivated and productive. Plus, starting your day with physical activity reduces stress and provides a natural boost of endorphins, which can improve your mood and cognitive function throughout the day.

Replace your phone with a notebook

Every time you scroll, you are training your brain to get good at mindless tasks while your ability to take meaningful action gets muted.

But there is a solution.

Using a notebook eliminates distractions, boosts creativity, and boosts productivity, which is exactly why I'm going to show you how to properly journal so you can replace the boredom habit of scrolling with the productive habit of using a notebook and actually taking action in your life.

Now, the way I organize my notebook is by dividing it into 2 sections.

On the left page, I have the date, a highlight of what I did on that day, and then a habit tracker for meditation. Remember I told you to meditate at least 10 minutes every day. I also have one for working out and my sleep.

On the right side of the page, I use it as a brain dump for all of my creative ideas and I'm telling you right now, this brain dump will make me a lot of money, bro. It's given me my best ideas.

Increase your attention span

With your phone, you can't read a book because social media has ruined your attention span. Your attention span is fried to the point where it's only about 8 seconds. Social media has trained your brain to crave constant stimulation and now anything that takes longer than a few seconds feels like absolute torture to watch. So here's a three-step process you're going to do to fix your attention span using your cell phone:

1. Cut out junk content: Start by replacing TikTok and Instagram Reels with content that actually challenges your brain. For example, a YouTube video on a topic that you genuinely find interesting.

2. Commit to completion: You have to watch that video from start to finish without skipping. This will be uncomfortable at first, but it is necessary to rebuild your attention span by gradually exposing yourself to longer and more complex content.

3. Gradually increase this challenge: As you get better with this, start watching longer and longer videos. The more you train your brain and stay focused, soon your attention span is going to be so fixed you're going to be able to sit down and actually enjoy reading a book.

Kill the urge to constantly check your phone

Every time you check your phone, your brain is craving a reward. Every like, comment, and message triggers a dopamine hit. But here's the catch: no one tells you it is the unpredictability of these rewards that keeps you hooked, making you check your phone even more. 

So here's your four-step process to break this cycle forever:

1. Put your phone in another room: If you don't need your phone while you're doing work, studying, or being productive, put it in another room.

2. Use lockout apps: Download apps that are designed to lock you out of social media.

3. Turn off notifications: Set your phone on do not disturb or turn off non-essential notifications so you don't get triggered for that dopamine hit.

4. Create a mindful homepage: Create a homepage on your phone that doesn't have any social media apps or widgets that are going to bombard you with notifications every time you open up your phone.

Doing this over time will teach your brain there is no dopamine waiting for you if you're to pick up that phone, killing that urge forever.

You are studying at the wrong times

The reason you procrastinate and you can't focus is because you are studying at the wrong times. You see, there are two types of people when it comes to studying.

1. The first type will eat a large meal, like a dinner, before they start their deep studying session. However, as their body processes the carbohydrates, they struggle to focus and they experience a drop of energy. This often leads them to choose a path of least resistance, like endlessly scrolling on TikTok. As a result, you just end up cramming at the end of the night before the exam and you're unable to recall any of that information the next day.

2. The second type, however, knows the importance of minimizing distraction. They begin studying as soon as they get home. They'll eat a light meal, they'll hit the gym, and then study again. This approach works because the endorphins that are released during exercise help boost your motivation and by eating a light meal, their body doesn't use excessive energy, allowing them to stay focused and energized.

And now, if you listen to me, I promise you, whatever your screen time is now, we can drop it down to less than an hour if you implement all eight steps I showed you in this newsletter.

See you guys next time.

Cheers,

Jonas