Arthur C. Brooks proposes three daily rules: skip your phone for the first hour after waking to set your brain's pattern for the day, keep it off the table during meals with others, and put it away an hour before bed to protect sleep. Small changes that reshape how you use your phone.
You basically just need to do 3 things. You need to not look at your phone for the first hour of the day, not look at your phone or even have your phone at the table when you eat, and you have to put the phone away an hour before you go to sleep. And you will change your life. That will change fundamentally your behavior and your attitude toward the phone through neurocognitive programming in the first hour, establishing relationships while you eat. You should never eat alone, as a matter of fact. You should eat with other people and without devices. And the last hour of the day, of course, is that you're working on your sleep architecture, your relationships are getting better. And doing those 3 things, I mean, it's actually pretty simple, but hard.
