The Untold Truth About Your Smartphone

Food for Thought

The Untold Truth About Your Smartphone

396 Words | 2 Minute Read

We all know it’s true. We just refuse to believe it.

Every ding, every buzz, every vibration- from your cell phone is a tiny hijack of your brain's reward system, a loop that can lead you into a stressed, sleep-deprived state.

It’s the worst feedback loop that modern science has created.

But you and I are going to understand it.

And understanding your enemy- is the first step to conquering it.

1. The Instant Gratification Trap

Our brains crave the instant gratification that phones provide.

Each notification is a dopamine hit, a reward once meant to help our ancestors survive but now tweaked to keep you and I hooked to screens. This digital dependency keeps our minds in a constant alert state, increasing stress and ultimately leading to burnout.

Gee… thanks cortisol.

There was an evening I spent more time with my phone during a family dinner than with my loved ones.

The realization was startling—I was physically there but mentally lost in a digital haze. 

This moment was my wake-up call to the invasive power of smartphone notifications.

Those little b*stards.

2. Blue Light at Night: The Sleep Stealer

Although you and I might need sleep- that charger right next to your bed makes sure that your cellphone doesn’t.

And that’s the worst damn thing you can do.

Pouring out blue light that disrupts our body's natural sleep signals.

This exposure suppresses melatonin, the hormone that helps us sleep, disrupting our sleep cycles and contributing to a host of health issues ranging from depression to heart disease.

I bet your doctor didn’t tell you that one, right?

Here’s a real quick fix:

Ban the phone from your bedroom.

Take a trip back to the 1990s and use a classic alarm clock if you need to (though once you master your circadian rhythm, alarm clocks become a thing of the past) and charge your phone in another room far far away.

3. Taking Charge: Your Mental Space Matters

Here’s a frame of mind I want you to use after reading this newsletter:

We can master our phone use rather than letting it master us.

Here are my 3 non-negotiables when it comes to my phone:

1. Establish "phone-free" times: Be intentional. Maybe it's during meals, the first hour after waking up, or right before bed.

2. Silence unnecessary notifications: Keep only the essential alerts active. Every unnecessary ping is a potential distraction.

3. Create a calming bedtime routine: Swap out screen time with a book or meditation to help your mind unwind naturally.

Empower Your Change

Let's ground this newsletter in reality.

You aren’t a teenage girl at a Taylor Swift concert trying to record every moment.

Or at least my analytics say that you aren’t.

You need to be present- both mental and physical- in order to shape the daily choices that all add up to your health and wellbeing.

By setting boundaries with technology, you’re taking a much needed step towards establishing control and not being a captive to technology.

This control then snowballs into being able to control your sleep habits, your diet, and ultimately- your health journey.

Keep up the great work,

Tom - The Brain Battery

P.S.

I’m a certified Sleep Science Coach that helps working professionals that struggle with sleep fix their sleep permanently in 90 days or less.

If you’re sick and tired of being tired- reply to this email with “SLEEP” to learn more.