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Your phone isn’t ruining your life.

Your lack of rules is.

The phone is just a slot machine with good UX.
If you keep it unlocked, nearby, and negotiable… you’re going to pull the lever.

People keep chasing “willpower.”
They say they want “less screen time.”

That’s cute.
It’s also useless.

You don’t need less screen time.
You need default no rules.

Because the moment you ask, “Should I check?” you already lost.
Decision fatigue will vote yes every time.

The fix is not a detox.
It’s removing the vote.

Rules beat motivation.
Rules beat apps.
Rules beat “I’ll be better tomorrow.”

Concrete example.

I used to start my day with a quick check.
Just to “see what I missed.”

That single check turned into:
two replies, one scroll, a news hole, and a brain that felt loud before I even stood up.

So I stopped trying to be strong.
I got strict.

Not forever.
Just by default.

The result wasn’t less phone use.
It was more control.

Free deliverable: 3 Phone Rules
(steal these exactly - morning, mid-day, night)

Rule 1 - Morning: No dopamine before output
Default: No phone until you produce one real thing.

Pick your “real thing” (one):

If you want to check messages, earn it.
No output, no input.

Rule 2 - Mid-day: Phone lives in a home, not your hand
Default: Phone stays in one physical spot when you work.

Pick the spot: charger, drawer, shelf.
Not pocket. Not desk. Not “next to me.”

If you need it, you stand up and go to it.
That friction is the point.

Your attention shouldn’t be a drive-by.

Rule 3 - Night: The day ends before the screen begins
Default: Phone off your body 60 minutes before sleep.

Not “dim.” Not “night mode.”
Off your body.

Charge it outside the bedroom if possible.
If not, across the room.

Because if it’s within reach, you’ll touch it.
And if you touch it, you’ll scroll.
And if you scroll, you’ll steal tomorrow’s energy.

Here’s the real punchline:

Your phone wins because you keep making exceptions.
Exceptions are how rules die.

So don’t negotiate with it.
Set defaults.

Default no.
Then opt in intentionally.

One more thing - your primary offer note says subscription.

Can’t do it.

I don’t plug subscriptions, trials, clubs, upgrades, or “join” anything.
Books/bundles only.

If you want execution rules you can actually enforce - plus the structure that makes your days harder to steal - grab The Execution Bundle.
Use the tools tonight and you’ll feel the difference in the next 7 days.

Run these three rules for 48 hours.
You’ll learn fast if your problem is your phone… or your boundaries.

NoFluffWisdom