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Feedback-ID: 01KR48C9XX6NC15G60RWJ7FTRJ:UDtiqU:27885238018:kl List-Unsubscribe: =?us-ascii?Q?=3Chttps=3A=2F=2Fmanage=2Ekmail-lists=2Ecom=2Fsubscriptions=2Funsubscribe=3Fa=3DUD?= =?us-ascii?Q?tiqU&c=3D01KJT9DP2RVS1CVFD3BD75ZESG&k=3D450?= =?us-ascii?Q?25595cf22049e7e57727e73cdc99b&se=3Dtjphuh?= =?us-ascii?Q?s%40gmail=2Ecom&m=3D01KRD45YR4H7KK9808QZ155?= =?us-ascii?Q?26V&r=3D01KREKVH00QK4GWMVZQYHDQGX6=3E?= List-Unsubscribe-Post: List-Unsubscribe=One-Click X-Kmail-Account: UDtiqU X-Kmail-Message: 01KRD45YR4H7KK9808QZ15526V X-Kmail-Ops: 01KJT9DP2RVS1CVFD3BD75ZESG X-Report-Abuse: Please report any spam or abuse to: abuse@klaviyo.com X-SG-EID: =?us-ascii?Q?u001=2ErwwAcwTVl5FiHopKoi3e3izGJyprtbNNCMj9bxLvQV2d87N2EKv6drBAB?= =?us-ascii?Q?f+gAXoQOcNUv3wHRVA3ny9nLsmEjLUfaGR+S5Fv?= =?us-ascii?Q?i+hPdubyhdXjDAmhiE4g1aUNphceVKjSa3NuK0Z?= =?us-ascii?Q?N9voKcBsOaobRVn=2F0CSttGDKmTyylcNLjKjRtep?= =?us-ascii?Q?Sm4uRoEefFYry7Hmw2Vmr03Tj9i2XEdDBB72=2F+4?= =?us-ascii?Q?0nubQ4uoO8lTDrXt5u4p1g=3D?= X-SG-ID: =?us-ascii?Q?u001=2ESdBcvi+Evd=2FbQef8eZF3BiU3Zi1S53GtqGa3TWBmqe75yn5aYrkvkfG+Z?= =?us-ascii?Q?GKrHRvqCI1cV9HjBz0XvSghBglTQltvhoA8bXxy?= =?us-ascii?Q?HibePBmuHY9dYowZ3YKEvrkeqsmVouILsf2UVhg?= =?us-ascii?Q?49tFpzryxkdYYDAe1NbctOVU3eQmCw5t7tygdjo?= =?us-ascii?Q?O8y3EY68p=2Ff2LTN5HsuYHlNSktebvuql5903s2l?= =?us-ascii?Q?EpXbbUoKYi2mIZ64EApYlCaBvhIfheukLSmG6DO?= =?us-ascii?Q?dK4vPpx1S4l6IzPJUadDZN2pa41k0tVMxcmGSZT?= =?us-ascii?Q?rJSjrTC58UuZ7DdPUL+VFfobM+WQusDkiefpmaf?= =?us-ascii?Q?TRWmZkqUwHY=2F6h1gntKzzGXLILgcLRoglkx11Pd?= =?us-ascii?Q?UyVcMfQJoLtzVtR?= To: tjphuhs@gmail.com X-Entity-ID: u001.jUcd5nuE7bFtshTLUhoRtg== --2830dab529fdc4f91d53dde0e1302da62870616941db724a5256d4a757b8 Content-Transfer-Encoding: quoted-printable Content-Type: text/plain; charset=utf-8 Mime-Version: 1.0 [Blueprint Homepage](https://blueprint.bryanjohnson.com) Hi friend, =C2=A0 The average person spends 4 hours 37 min on their phone each day. =C2=A0 That=E2=80=99s 78 days every year. Over a lifetime, that=E2=80=99s over 14 = years. =C2=A0 Every one of those moments chips away at sleep, health, focus, and time spe= nt with loved ones. =C2=A0 Here are 12 phone habits to build, and why you should build them.=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #1. Use grayscale =C2=A0 Apps use colors to create dopamine loops. Fight back by changing your phone= colors to monochrome.=C2=A0 =C2=A0 Studies show that it can reduce phone usage by 11% in 1 week. =C2=A0 On an iPhone:=C2=A0 - + settings =E2=86=92 accessibility =E2=86=92 display & text size =E2=86= =92 color filters + turn on color filters + select grayscale https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #2. Activate =E2=80=9Cnight shift=E2=80=9D or =E2=80=9Cbedtime mode=E2=80= =9D=C2=A0 =C2=A0 Ideally, screens off 60 min before bed. Your phone will keep you stimulated= via doomscrolling, work, and other activities.=C2=A0 =C2=A0 If you must go on your phone, watch out for blue light. Blue light suppresses melatonin (the sleep hormone) and spikes cortisol (th= e stress hormone). Sleep quality drops even if you fall asleep fast. =C2=A0 Two fixes:=C2=A0 - + night shift mode (iPhone) or bedtime mode (Android): swaps blue light f= or warmer tones, keeping light below the 30 lux threshold that preserves me= latonin. Activate in the evening. - + red light mode: eliminates blue light entirely. Use this if you need to= check your phone at night. To enable red light mode on iPhone: - + settings =E2=86=92 accessibility =E2=86=92 display & text size =E2=86= =92 color filters + turn on color filters =E2=86=92 select color tint + set intensity and hue sliders to maximum To run automatically: - + shortcuts app =E2=86=92 new shortcut=C2=A0 + search =E2=80=9Ccolor filters=E2=80=9D and select=C2=A0 + go to =E2=80=9Cautomations=E2=80=9D within the shortcuts app=C2=A0 + select a time of day (1-2 hours before bed) and =E2=80=9Crun immediately= =E2=80=9D=C2=A0 + set up another automation to turn off at your wake time=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #3. Men, don't keep your phone in your pocket =C2=A0 A lot of men carry their phone in their front pocket, not realizing that it= may affect their fertility. =C2=A0 A meta-analysis of 18 studies showed that close exposure to a mobile phone = reduced sperm motility, viability, and concentration. =C2=A0 Having a little distance lowers your exposure a lot. #4. Cap your volume at 80 decibels=C2=A0 =C2=A0 Earphones can easily hit 100 decibels on max volume. Just 15 min at that ex= posure can cause hearing damage. =C2=A0 In your phone settings, set a decibel cap at 80 decibels. =C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #5. When you get in the car, switch on =E2=80=9Cdo not disturb=E2=80=9D mod= e =C2=A0 Driving is probably the most dangerous thing we do on a daily basis. =C2=A0 Sending or reading a text takes your eyes off the road for as much as 5 sec= onds. At 55 miles per hour, that=E2=80=99s equivalent to driving the length= of a football field blind. =C2=A0 Even glancing at a notification increases your crash risk ~4-6x. =C2=A0 The solution: Turn on =E2=80=9Cdo not disturb=E2=80=9D when you get in the = car.=C2=A0 #6. Clean your screen daily =C2=A0 Phones are pretty disgusting. Researchers found that phones have 10x more b= acteria than toilet seats. =C2=A0 Wipe your screen with a microfiber cloth and 70% alcohol every day.=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #7. Follow the 20-20-20 rule=C2=A0 =C2=A0 If you=E2=80=99re staring at screens for hours, you=E2=80=99re irritating y= our eyes. =C2=A0 Follow the 20-20-20 rule:=C2=A0 - + after 20 min of staring at a screen=C2=A0 + take a 20-second break=C2=A0 + to look at something 20 feet away=C2=A0 #8. Turn off all notifications =C2=A0 It takes the average person 23 min to regain focus after an interruption. T= urn off notifications to reduce distractions. =C2=A0 Only allow notifications for:=C2=A0 - + emergency contacts + messages that are actually useful to you=C2=A0 #9. Block distracting apps =C2=A0 Addictive phone-checking behaviors predict mood disorders, like depression,= more than minutes of phone use. =C2=A0 Apps like [Opal](https://opalapp.com/) and [one sec](https://one-sec.app/) = help you manage your access to apps you find addictive.=C2=A0 #10. Have phone-free zones =C2=A0 Put your phone away when: - + at the dinner table=C2=A0 + in the bedroom=C2=A0 + in the front seat of the car =C2=A0 As a first step, keep your phone charger outside of the bedroom to stop you= rself from doomscrolling all night long. https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ #11. Schedule phone-free times =C2=A0 We need long stretches of time without our phones. =C2=A0 Do a small experiment. Lock your phone in a drawer for 60 min and see how y= ou feel. Then, try half a day. =C2=A0 For better sleep, put your phone away 60 min before bed. =C2=A0 Try social media-free time, too. Bryan recently did a 40-hour then a 70-hou= r social media fast and saw a 10% improvement in his resting heart rate bef= ore bed. A lower resting heart rate before bed can lead to better sleep. #12. Do a screen time audit =C2=A0 Sometimes, just seeing how much you use your phone can lessen your usage. =C2=A0 Identify which apps you=E2=80=99re spending the most time on. =C2=A0=C2=A0 If Instagram is your weakness, try cutting that time in half. Once you=E2= =80=99ve accomplished that, check in weekly to see if you=E2=80=99re on poi= nt or if you can cut it further.=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ Changing your phone habits starts a domino effect. Instead of damaging your= health, you=E2=80=99re amplifying it. You have more time, energy, and focu= s for positive health behaviors, like sleep, [nutrition](https://blueprint.= bryanjohnson.com/collections/nutrition), exercise, and time with loved ones= . =C2=A0 Choose 1 phone change to make today. Monitor how you feel. Build from there= .=C2=A0 =C2=A0 Be well,=C2=A0 Blueprint [Blueprint](https://blueprint.bryanjohnson.com/) Most emails suck. We're trying not to. What did you think of this email? 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3D"=
Hi friend,
 
The average person spends 4 hours 37 = min on their phone each day.
 
That=E2=80=99s 78 days every year. Ov= er a lifetime, that=E2=80=99s over 14 years.
 
Every one of those moments chips away= at sleep, health, focus, and time spent with loved ones.
 
Here are 12 phone habits to build, an= d why you should build them. 
= 3D""
3D""
= #1. Use grayscale
 
Apps use colors to create dopamine loops. Fight back by changing your = phone colors to monochrome. 
&nbs= p;
Studies show that it can reduce phone usage by 11% in 1 week.
&nbs= p;
On an iPhone: 
  • + settings =E2=86=92 accessibility =E2=86=92 display & text size = =E2=86=92 color filters
    + turn on color filters
    + select grayscale
3D""
3D""
= #2. Activate =E2=80=9Cnight shift=E2=80=9D or =E2=80=9Cbedtime mode=E2=80= =9D 
 
Ideally, screens off 60 min before be= d. Your phone will keep you stimulated via doomscrolling, work, and other a= ctivities. 
&nbs= p;
If you must go on your phone, watch o= ut for blue light.

Blue light suppresses melatonin (= the sleep hormone) and spikes cortisol (the stress hormone). Sleep quality = drops even if you fall asleep fast.
&nbs= p;
Two fixes: 
  • + night shift mode (iPhon= e) or bedtime mode (Android): swaps blue light for warmer tones, kee= ping light below the 30 lux threshold that preserves melatonin. Activate in= the evening.
  • + red light mode: = eliminates blue light entirely. Use this if you need to check your phone at= night.
To enable red light mode o= n iPhone:
  • + settings =E2=86=92 accessibility =E2=86=92 display & text size = =E2=86=92 color filters
    + turn on color filters =E2=86=92 select color t= int
    + set intensity and hue sliders to maximum
To run automatically:
  • + shortcuts app =E2=86=92 new shortcut 
    + search =E2=80=9Ccol= or filters=E2=80=9D and select 
    + go to =E2=80=9Cautomations=E2=80= =9D within the shortcuts app 
    + select a time of day (1-2 hours bef= ore bed) and =E2=80=9Crun immediately=E2=80=9D 
    + set up another au= tomation to turn off at your wake time 
3D""
3D""
#3. Men, don't keep your phone in you= r pocket
 
A lot of men carry their phone in the= ir front pocket, not realizing that it may affect their fertility. <= /div>
 
A meta-analysis of 18 studies showed = that close exposure to a mobile phone reduced sperm motility, viability, an= d concentration.
 
Having a little distance lowers your = exposure a lot.
#4. Cap your volume at 80 decibels&nb= sp;
 
Earphones can easily hit 100 decibels= on max volume. Just 15 min at that exposure can cause hearing damage.
 
In your phone settings, set a decibel= cap at 80 decibels.  
3D""
3D""
#5. When= you get in the car, switch on =E2=80=9Cdo not disturb=E2=80=9D mode=
=  
Driving = is probably the most dangerous thing we do on a daily basis.
 
Sending = or reading a text takes your eyes off the road for as much as 5 seconds. At= 55 miles per hour, that=E2=80=99s equivalent to driving the length of a fo= otball field blind.
 
Even gla= ncing at a notification increases your crash risk ~4-6x.
 
The solu= tion: Turn on =E2=80=9Cdo not disturb=E2=80=9D when you get in the car.&nbs= p;
#6. Clea= n your screen daily
=  
Phones a= re pretty disgusting. Researchers found that phones have 10x more bacteria = than toilet seats.
 
Wipe you= r screen with a microfiber cloth and 70% alcohol every day. 
3D""
3D""
= #7. Follow the 20-20-20 rule 
 
If you=E2=80=99re staring at screens = for hours, you=E2=80=99re irritating your eyes.
&nbs= p;
Follow the 20-20-20 rule: 
  • + after 20 min of staring at a screen 
    + take a 20-second bre= ak 
    + to look at something 20 feet away 
= #8. Turn off all notifications
 
It takes the average person 23 min to= regain focus after an interruption. Turn off notifications to reduce distr= actions.
&nbs= p;
Only allow notifications for: 
  • + emergency contacts
    + messages that are actually useful to you&nb= sp;
= #9. Block distracting apps
 
Addictiv= e phone-checking behaviors predict mood disorders, like depression, more th= an minutes of phone use.
 
Apps lik= e Opal and one sec help you manage your access to = apps you find addictive. 
= #10. Have phone-free zones
&nbs= p;
Put your phone away when:
  • + at the dinner table 
    + in the bedroom 
    + in the fro= nt seat of the car  
As a first step, keep your= phone charger outside of the bedroom to stop yourself from doomscrolling a= ll night long.
3D""
3D""
= #11. Schedule phone-free times
 
We need long stretches of time without ou= r phones.
 
Do a small experiment. Lock your phone in= a drawer for 60 min and see how you feel. Then, try half a day.
 
For better sleep, put your phone away 60 = min before bed.
 
Try social media-free time, too. Bryan re= cently did a 40-hour then a 70-hour social media fast and saw a 10% improve= ment in his resting heart rate before bed. A lower resting heart rate befor= e bed can lead to better sleep.
= #12. Do a screen time audit
 
Sometimes, just seeing how much you use y= our phone can lessen your usage.
 
Identify which apps you=E2=80=99re spendi= ng the most time on.
  
If Instagram is your weakness, try cuttin= g that time in half. Once you=E2=80=99ve accomplished that, check in weekly= to see if you=E2=80=99re on point or if you can cut it further. 
3D""
= 3D""
Changing your phone habits starts a domin= o effect. Instead of damaging your health, you=E2=80=99re amplifying it. Yo= u have more time, energy, and focus for positive health behaviors, like sle= ep, nutrition, exercise, = and time with loved ones.
 
Choose 1 phone change to make today. Moni= tor how you feel. Build from there. 
&n= bsp;
Be well, 
Blueprint
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