R M | ryanjryan@pm.

me

SEVERING
TECHNOLOGY'S

ATTENTION
TENTACLES
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Fortify Your Phone for Flow

Introduction
In today's digital age, our smartphones have become essential tools, yet they are also primary
sources of distraction. Constant notifications, social media apps, and a visually stimulating
interface can fragment our attention and hinder productivity. To reclaim focus and achieve flow,
it’s crucial to optimize our phones to support deep work rather than disrupt it. This intervention
guide will walk you through a series of actionable steps to transform your smartphone from a
distraction machine into a powerful ally for productivity.

The Core Concept

Within this intervention, you'll:

Disable notifications to eliminate constant interruptions and liberate your focus.

Centralize all inbox apps into a single folder and make it less accessible to batch-process
communication efficiently.
Embrace a minimalist, dark mode to make your phone visually unobtrusive and less tempting
to use.
Purge your home screen of non-essential apps, keeping only the most crucial tools for quick
access.
Delete distracting and non-essential apps to reduce irrelevant input and free up mental
space.
Use built-in features or third-party apps to set app usage limits, ensuring your phone
supports focused work.
Switch your phone’s display to grayscale mode to decrease its visual appeal and reduce
unnecessary use.

Section 1 - Disable All Notifications

First, we will rid your phone of all of those pesky notifications.

Instructions
Instructions provided for iPhone but all actions can be taken on Android as well.

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1. Find your phone's settings app

2. Open settings and find "Notifications"
3. Turn off notifications for all apps
4. Find your Sounds and Hapics settings
5. Turn off all vibrations

Completion Check
Check off the tasks as you complete them.

Notifications for ALL apps are turned off

All sounds and vibrations are turned off

Section 2 - Centralize Your Inbox and Make It Invisible

Next, we need to get your inbox out of the way and centralized. This will enable you to effectively
batch communication, which we'll cover a bit later.

Instructions
1. Identify all of your "inbox" apps
2. Create a folder for your inboxes
3. Put all your inbox apps in the folder
4. Put the folder as far away from your home screen as possible

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Completion Check
Check off the tasks as you complete them.

All my "inbox" apps are in a single folder

I have moved this folder as far away from my home screen as possible

Section 3 - All Dark, Everywhere

We will now make your phone boring to look at. This will help you spend less time on your phone.

Instructions
1. Find your wallpaper settings
2. Set your wallpaper to solid black or gray
3. Set your phone to dark mode
4. Turn off "raise to wake"

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Completion Check
Check off the tasks as you complete them.

My phone's wallpaper is solid black or gray

My phone is set to dark mode or an equivalent
My phone's "raise to wake" is disabled

Section 4 - Purge The Home Screen

Next, we will purge the remaining distractions from our phone.

Instructions
1. Remove any apps that aren't truly necessary
2. Add necessary apps to a folder titled “Other” or “Misc.”
3. Drag this folder to your furthest screen
4. Keep 0-4 apps on your homescreen

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Completion Check
Check off the tasks as you complete them.

I have removed all non-essential apps from my home screen

I verify that my home screen has between 0 and 4 apps on it

Section 5 - Delete All Non-Essential Apps

Next, we will purge any remaining apps that aren't necessary from our phones.

Instructions
1. Delete social media apps
2. Delete games
3. Delete all remaining unused apps

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Completion Check
Check off the tasks as you complete them.

I have deleted my social media apps

I have deleted my mobile games
I have reviewed all my other apps and deleted unused apps

Section 6 - Use Blockers

We will now set up blockers to help you avoid distractions when you are most vunerable.

Instructions
1. Navigate to your Screen Time settings
2. Click on "App Limits" and restrict categories like "Social" and "Games"
3. Once you hit that limit, the app will be locked for the rest of the day
4. Download the Freedom app (We’ll set this up later)

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Completion Check
Check off the tasks as you complete them.

I have set up app blockers by category in my phone's settings

I have installed the Freedom app (to be set up later)

Section 7 - Kill The Color

Lastly, we will make your phone ugly to look at to help you avoid using it at times when you need
to focus.

Instructions
1. Go to your “Accessibility” settings and find “Display & Text Size”
2. Locate “Color Filters” in the “Display & Text Size” settings
3. Adjust the color tint to a warm red tint
4. Reduce the white point
5. Schedule Night Shift
6. Navigate to “Touch” settings
7. Enable “AssistiveTouch”
8. Customize the “AssistiveTouch” menu to include “Color Filters” or “Night Shift”

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Completion Check
Check off the tasks as you complete them.

I have adjusted my color tint (or enabled night shift) to give my phone a warm red tint

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Fortify Your Computer for Flow

Introduction
In the quest for peak productivity, fortifying your digital environment is essential. Your computer,
a powerful tool for creation and innovation, can also be a significant source of distraction. By
implementing targeted interventions, you can transform your computer into a flow-friendly
workspace. This guide will walk you through essential steps to optimize your computer settings,
reduce interruptions, and enhance your focus, ultimately empowering you to achieve deeper and
more sustained flow states.

The Core Concept

With Fortify Your Computer for Flow, you'll:

Install distraction-blocking apps and browser extensions to limit access to non-essential

sites and apps during focus times.
Turn off all non-essential notifications to minimize attention residue and interruptions.
Adopt the “One Task, One Workflow” rule by closing unnecessary programs, windows, and
tabs to maintain a clutter-free workspace.
Clear digital clutter by organizing your desktop and dock, keeping only essential tools within
easy reach.
Optimize your computer's sound settings to eliminate unnecessary system sounds and
create a quiet, distraction-free environment.

Section 1 - Set Up Distraction-Blocking Apps & Extensions

First, we need to set up some distraction-blockers to ensure our productivity isn't interupted.
Any of the apps below will work, but in our testing we've found that Freedom works best, so we
will be using them in our example below.

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Instructions
1. Sign up for your blocker app of choice
2. Download the app
3. Sign into your new account
4. Create a new session for your deep work
5. Add the websites you'd like to block during this time
6. Schedule the time during your work sessions
7. Ensure the session will run on all your devices
8. Ensure the software is "locked" so you cannot uninstall it during these times
9. Download and set up the companion app for your phone

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Completion Check

I have just finished setting up the distraction blocker:

Section 2 - Turn Off Notifications

Next, we need to ensure no notifications interrupt us while we are working on our computer.

Instructions
1. Go to your notification settings
2. Turn off every non-essential notification
3. Enjoy your newfound peace and quite

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Completion Check
Check off the tasks as you complete them.

I have disabled all notifications for my computer.

Section 3 - One Task, One Workflow

Now we will eliminate the cognative load associated with having multiple windows or tabs open.

Instructions
1. Memorize the hotkey to quickly close windows and tabs

On Mac:

Cycle through windows: Command+Tab

Close a window: Command+Q

On Windows:

Cycle through windows: Alt+Tab

Close a window: Alt+F4

On Chrome:

Close a window: Command+W or Ctrl+W

Completion Check
How comfortable do you feel with these hotkey combinations?

Comfort Level: 9
0 10

Section 4 - Clear The Clutter

We will now get all the clutter off your desktop so you can focus freely on one window.

Instructions
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1. Create a folder called "Desktop Clutter" or "To Sort"

2. Clear your desktop by either deleting items or moving them to the new folder
3. Examine your dock or task bar
4. Remove any apps you don't use daily
5. Open your applications folder or go to your applications list
6. Delete any nonessential apps

Completion Check
Check off the tasks as you complete them.

I have removed all the clutter from my computer's desktop

I have removed any applications from my dock or task bar that I don't need daily
I have deleted all non-essential apps from my computer to protect my focus

Section 5 - Optimize Your Computer’s Sound Settings

We need to take care of your audio settings next. We want to avoid any interupts in our audio
that may lead to distraction.

Instructions
1. Click your Apple or Windows logo, usually in the top or bottom left-hand side

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2. Find your system settings

3. Find your sound settings
4. Turn off any interface sounds
5. Mute "Alert Volume"

Bonus: Purchase a pair of nice noise cancelling headphones, such as the Bose QuietComfort, to
ensure your environment doesn't disrupt you.

What action will you commit to doing to ensure your environmental

audio doesn't disrupt your flow?
(E.g. Wear my Bose QuietComfort headphones during work hours, listen to Brain.fm while I work,
etc.)

Bose headphones with ear plugs while listenign to brain.fm

Completion Check
Check off the tasks as you complete them.

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I have muted all of my computer's interface and notification sounds

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Phone Audit
Introduction
In our hyper-connected world, smartphones have become indispensable tools but also
significant sources of distraction. Conducting a thorough phone audit is essential for reclaiming
your focus and achieving a state of flow. This intervention will guide you through a structured
process to evaluate and optimize your phone usage, ensuring it serves you as a productive tool
rather than a distraction. By implementing these steps, you'll set a clear baseline for your phone
habits, eliminate non-essential functions, and create an environment conducive to sustained
focus and productivity.

The Core Concept

With the Phone Audit, you'll:

Capture your baseline screen time and pickups data to understand your current phone
usage.
Audit your phone usage to identify and categorize functions as essential or non-essential.
Eliminate non-essential apps and functions to reduce digital clutter.
Find analog alternatives for essential functions that don't require a digital interface.
Delegate essential digital tasks to your desktop computer where possible to minimize phone
dependence.

Section 1 - Evaluating Screen Time & Pickups

We need to get a baseline of where we are at today so we can see the impact all these changes
will have on our productivity.

Instructions
1. Locate your "Screen Time" settings
2. Review your screen time metrics
3. Check your daily pickups
4. Screenshot those statistics and upload them below

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Screen Time & Pickups

My daily average screen time is 1hr . My daily average pickups is 30 .

Upload your screen time screenshot

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Upload your daily pickups screenshot

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Section 2 - Delegate To Desktop

Next, we want to delegate out anything we do on our phone to our desktop. The goal is to use our
phone for as few tasks as possible.

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Instructions
Ask yourself the following audit questions:

What do you use your phone for currently?

timer, alarms, check time, biohacking tech, 2FA, maps, weather, wallet, youtube videos

What can you sacrifice?

deleted a lot of apps and shortcuts to promote using laptop and other devices.

What must you truly keep using your phone for?

oura ring, mendi, brain tap, 2FA,

on-the-go: calendar, texts, phone calls

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What can you find analog alternatives for?

getting wristwatch

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Flight Mode Until Noon

Introduction
In our quest to optimize productivity and reclaim focus, adopting the habit of "Flight Mode Until
Noon" is a game-changer. This practice helps achieve the goal of 90 minutes or less of screen
time and 50 pickups or fewer per day. By keeping your phone in airplane mode until midday, you
create a protected window for deep, uninterrupted work, harnessing your brain’s peak flow
proneness right after waking. This habit transforms your relationship with your phone, ensuring it
serves as a tool for productivity rather than a source of distraction.

The Core Concept

With the "Flight Mode Until Noon" Flow Habit, you'll:

Prioritize flow before phone, harnessing your brain's highest flow proneness in the morning
when cognitive load is low.
Establish a routine that keeps your phone off, out of reach, and inaccessible for more than
75% of your time, creating space for deep, goal-directed work.
Implement a phone fasting protocol by putting your phone in airplane mode until noon every
day, allowing you to focus on high-leverage actions.
Schedule recurring meetings with key collaborators, reducing the need to check your phone
for updates and ensuring synchronous communication happens at set times.
Develop a mindset where your phone is a tool used only where absolutely necessary,
fundamentally rethinking its role in your life and work.

Section 1 - Schedule Recurring Meetings With Key Collaborators

First, we will make sure all your collegues that need your attention have a dedicated slot in your
calendar.

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Instructions
1. Add a new recurring meeting for each team or collaborator you need to communicate with
2. Add the people that need to be in attendance

Who do you need to have a recurring meeting with? What is the

frequency these are needed?

have recurring meetings set up with colleagues and close famiuly

Completion Check
Check off the tasks as you complete them.

I have scheduled all the recurring meetings I need to run my team efficiently

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Communication Batching
Introduction
In our quest to reclaim focus and enhance productivity, "Communication Batching" is a pivotal
habit. By batching all asynchronous communication into specific, dedicated slots, you can
significantly reduce distractions, protect your mental energy, and ensure that your focus remains
unbroken. This practice allows you to handle essential communications efficiently while keeping
your attention on high-leverage activities throughout the day.

The Core Concept

With "Communication Batching," you'll:

Batch your asynchronous communication: Group emails, messages, and other non-
synchronous communications into predefined slots during the day, ideally once or twice, to
minimize distractions.
Choose the best time of day for communication: Schedule your communication batches
during periods when your energy and focus are naturally lower, such as during an afternoon
energy dip.
Schedule communication slots in your calendar: Create recurring events in your calendar
for these communication batches to ensure consistency and discipline.
Inform key contacts about your new communication cadence: Communicate with
relevant people about your new schedule to set expectations and ensure smooth
collaboration.
Train others to respect your communication windows: Encourage colleagues and clients
to contact you through designated channels and during specified times, reducing the need
for constant interruptions.
Reduce the cognitive load and protect flow: By batching communication, you free up
mental space, improve memory encoding, and maintain a state of flow for longer periods.

Section 1 - Schedule Communication Batches in Your Calendar

We will start with scheduling all of your communicatio into one or two windows within your
calendar.

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Instructions
1. Create a new event in your calendar
2. Title it "Communication Batch"
3. Set a time that works well for you
4. Make it recurring
5. Set the time to 60 minutes or less depending on your communication load
6. List all the inboxes you need to check

List all the inboxes you will need to check

work gmail, work chat, personal proton mail, google voice, messages texts

Completion Check

My new communication batch time is daily from 1:30 to 2pm

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Section 2 - Inform Relevant Parties of Your New Communication

Cadence
Lastly, we want to ensure our new communication strategy is clearly communicated up front.

Instructions
1. Make a list of people who might be affected by your new communication cadence
2. Draft a message explaining your new communication strategy, or copy the draft below
3. Send your message out to all key people identified in step 1

List everyone who might be affected by your new communication

strategy

Mom, Dad, Eden, teammates

Our Email Template

Hi [Name],

I wanted to let you know that I'm going through a science-based training designed to increase
my professional performance at work. One of the interventions they suggest is to batch my
communication into dedicated slots each day. This will allow me to focus for longer periods and
achieve [insert your specific goal or project] more effectively.

Moving forward, my communication batches will be during [insert time slot 1] and [insert time slot
2] each day. Outside of these times, I will be focused on work and won't be checking my
messages.

I'm confident this approach will allow me to be more productive and effective in my role, which
will benefit our work together. That said, I want to make sure this works for you too. Does this new
communication cadence sound okay to you? Is there anything you'd like me to modify to ensure
we can still collaborate smoothly?

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I appreciate your understanding and support as I implement this new habit. Please let me know if
you have any questions or concerns.

Best,

[YOUR NAME]

Completion Check
I have blocked out time on my calendar and sent an email to each of the people listed above

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Feedback
How did you feel about your ability to implement and stick to this week's assignments? (10 = very
confident)

Rating: 8
0 10

Final thoughts & notes

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