Blue-light devices hijack your dopamine and keep you awake through attention capture, not just light. Try desaturating your phone to black-and-white and only use it standing up in your bedroom to break the habit.
Chapters
These devices that we use that emit blue light, they are attention capture devices. They are hugely activating. Yeah. And their sole purpose now is to capture your attention economy. And they do it ruthlessly well. And they stimulate dopamine. And they stimulate dopamine. They switch on your cortex, and that results in this thing that we call sleep procrastination, where you know that you're tired, but then you think, oh, gosh, I'll just look at Facebook Wellness. I'll just check X one more time. And, oh, I should have ordered that thing from Amazon. Let me just go that. And you look up and it's 40 minutes later. You just need to try to do a digital detox, not for the blue light, but for the demonstrable capturing of your brain's cortical activation. I would suggest that for people, there are two rules of thumb. If you can desaturate your phone to black and white, there are some apps that will do it. Big difference. The second is, if you have to use your phone in the bedroom, you can only use it standing up.
