Thread by @juliansaad00

The most common and overlooked problem in modern society:

Phone addiction.

It’s the reason why you’re anxious, depressed, and lose all motivation.

Here’s why phone addiction is so dangerous, and how you can cure it (for good):

I’m a lifestyle & mindset coach.

I’ve worked with CEOs, entrepreneurs, & successful professionals to break free from habits that hold them back.

One of the worst habits I see?

Phone addiction.

Here’s what you need to know:

Instead of people spending time with loved ones, making memories, and achieving their goals…

They're wasting 2 months every year doomscrolling on social media only to end up more depressed.

But recently Harvard did a study.

This is what they found.

The Harvard Study:

Phone usage releases dopamine and rewires your brain to crave the next "hit."

The more you use your phone, the more your brain becomes wired to seek out this cheap dopamine.

Here’s the #1 reason you’re addicted to your phone:

Your brain is being conditioned.

Every scroll and notification triggers a dopamine spike — locking you into a reward loop.

Over time, this wires your brain toward instant gratification, making it increasingly harder to stop.

Society destroyed your brain the moment you got your first phone.

From a young age, you were trained to reach for it the second boredom hit.

And that wasn’t by accident — it was designed to keep you hooked.

Common fixes like:

- Monk mode
- Digital Detox
- App blockers

They don't work — once your "rehab" period ends, you go straight back to doomscrolling…

What went wrong?

All these methods that gurus preach solve surface-level issues.

You haven’t addressed the root cause:

The brain's dependency on dopamine.

Your brain’s reward system has been hijacked.

The constant flood of cheap dopamine creates:

- Restlessness
- Inability to focus
- ADHD-like tendencies

You've wired your brain to seek out these dopamine hits, making it nearly impossible to enjoy life’s simple pleasures.

Curing your phone addiction comes down to a simple concept:

Your brain's ability to adapt.

With commitment and intentional efforts, your brain can rewrite itself.
After all, commitment and intentionality are king.

So here's how you cure it:

Start your day with:

- Gratitude
- Journaling
- Meditation
- A long walk
- 10-mins of reading

Next, comes the important part.

Don’t go cold turkey.

At first, I tried going from 6 hours of screen time to less than 1 hour — and I failed.

But then, I reduced it by 10% each week.

And that solved my phone addiction. Find balance. Then, stick to it.

Lastly, introduce a scheduled phone use time.

Use your phone only during specified hours for productivity, learning, or social connection — making your brain see it as a tool, not a crutch.

The common theme here?

Re-framing the way we use our phones. Changing your lens.

But what if you need your phone for work?

I use lockout apps like OneSec and remove distracting apps from my home screen during work hours.

Not sponsored — I just believe in making my phone work for me, not against me.

In the last 5 months, I've used this method & it allowed me to

- Speak at global tech events
- Give seminars to top executives
- Find fulfilment in both my personal & professional life

All because I was intentional about conquering my phone addiction before it conquered me.

The next time you reach for your phone, ask yourself:

Is this serving me, or am I serving it?

If you struggle with focus in a world designed to distract you, you're not alone.

I write a weekly deep dive on breaking free from digital addiction, rewiring your brain, and building unshakable focus.

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