4 things top neuroscientists unanimously agree on about phone addiction (it's not pretty): 1) It messes with your drive

Dopamine is your brain’s motivation chemical.

It’s what drives you to act.

When we're constantly getting huge surges from our phones, our brain adapts by lowering dopamine below baseline.

It's why you're always unmotivated.

Steven Bartlett just hosted world's leading clinical psychologist.

Dr. Julie Smith delivered a masterclass on the root causes of overthinking & anxiety in today's world.

Here are her 6 most powerful insights to break free: 1. Your brain craves instant relief, not long-term fixes.

Wine, snacks, endless scrolling = quick relief.

But these habits trap you.

Sit with feelings instead. Harder in the moment, but it breaks the cycle.

This Stanford psychiatrist cracked the code on addiction.

Dr. Anna Lembke just dropped a masterclass on dopamine and how addiction really works.

Here are 7 harsh truths you need to know (& how to reset your brain): 1. You can be addicted to anything:

Your brain has a “drug of choice.”

Whatever gives you the biggest dopamine spike is what you’re most vulnerable to.

For some it’s alcohol.

For others: porn, food, sex, work, social media...

You’re not lazy, you’re dopamine-depleted.

Trust me, I’ve been there.

5 bad habits that are sabotaging your motivation (& how to fix them): 1. Reward without effort

Pick up your phone → instant dopamine.

Your brain learns to want pleasure without effort.

Soon, starting any real task feels heavy.

Don't let your phone ruin your life.

Stanford paid 35,000 people to quit social media.

This was the largest study on emotional health in history.

The results were so shocking, scientists called it "comparable to therapy."

Here's what happens when you break free from the algorithm:
🧵 Over 35,000 people took part.

They were paid to deactivate either Instagram or Facebook for 6 weeks.

It was done right before the 2020 Presidential Election.

And the results were undeniable:

He deleted almost every app from his phone.

Then he wrote 4 bestsellers in 9 years.

Cal Newport's controversial take: Your phone is making you mediocre.

His science-backed system for getting your brain back: The average person spends a whopping 4 hours and 30 minutes on their phone daily.

And that figure is still growing...

That's nearly 50 days per year staring at a small screen.

A study from the Journal of the Association for Consumer Research revealed something crucial:

Everyone studies Warren Buffett for wealth.

But if you want both wealth and happiness—study Naval Ravikant.

He recently laid it all out in one of his best interviews yet.

Here are 7 powerful lessons that will make you think twice: 🧵 1. Play Wealth, Not Status Games

Status is a ladder: someone has to fall for you to rise.

But wealth is like building a house: everyone who helps can live better inside it.

It's built on value, scales with leverage, and creates freedom.

Andrew Huberman just hosted Harvard's leading psychiatrist.

Dr. Paul Conti exposed the hidden forces in your mind that quietly sabotage your progress.

His 5 insights to transform your mental health:

1. Stop chasing "happiness" Dr. Conti says mental health boils down to 2 things:

• Agency (knowing you can change your life)
• Gratitude (appreciating being alive)

These create peace, contentment, and delight.

This is Marcus Aurelius.

Roman emperor, stoic philosopher, and the reason millions today are learning to live in the present.

In a world of distraction, he lived by design.

Here’s the daily routine that made him: 🧵 1. Early rise

Marcus started every day at dawn, even when it was hard.

"I wasn't made to huddle under warm blankets, but to go to work—as a human being."

This was his moment of peace before the world intruded.

Today, we call this "defending the morning."

You're not lazy, you're dopamine-depleted.

Trust me, I've been there.

Here are 7 ways to naturally boost dopamine (and rewire your brain):🧵 1. Spot the "Wave-Pool" pattern from your phone

Our phones create ongoing waves of dopamine.

And dopamine is like waves in a water park.

Big waves feel great, but they drain the pool faster.

Take breaks between hits and let the pool refill.

The most anxious generation on record:

Gen Z.

Jonathan Haidt sat with Jordan Peterson and revealed exactly what happened in 2012 that started it all.

How social media hijacked an entire generation (& his plan to fix it): 1. The 2012 Elbow

For decades, teen mental health stayed steady.

Then around 2012, the charts spiked:

• Anxiety
• Depression
• Self-harm

All shot up like a "hockey stick."

And it all happened faster than anyone could prepare for.

Addiction isn’t what you think it is.

Andrew Huberman just hosted Ryan Soave, the world’s top behavioral addiction expert.

What he said will flip your understanding of addiction (and recovery) on its head:

5 brutal truths about addiction and how to recover from any kind: 1. Addiction is actually the solution, not the problem.

It is a coping mechanism: A "solution" your brain found for a deeper pain, stress, or trauma.

A clumsy, destructive one, but a solution nonetheless.

Before you fix the behavior, ask: “What pain is this solving?”

Your stress isn't just from work, money, or relationships.

It's from abandoning "the present moment."

As philosopher Alan Watts said: "The future is an illusion."

Here's how to live in "the present" (and enjoy the little things): Alan Watts saw the core problem decades ago.

We postpone living like it's something that happens later.

After the promotion. After retirement. After we "make it."

But when you finally arrive, you feel cheated.

Because you never learned to actually be "here":

Social media broke Gen Z’s brains.

Jonathan Haidt sat down with Andrew Huberman to explain exactly how it happened—and what we can do before it's too late.

Here’s his 4-step plan to save the next generation (and yourself): 🧵 A mental health crisis quietly exploded around 2012.

Teen anxiety, depression, and self-harm spiked—especially for girls.

Dr. Haidt, psychologist and author of "The Anxious Generation" explains:

You are addicted to your phone.

It's not your fault—tech companies spent billions to get you hooked.

But it is your responsibility to break free.

Here’s how to flip the script (and reclaim your brain): The average person spends 5 hours scrolling each day.

That's 20 years of your life (and most of your free time).

Plus, 80% of us are unhappy with our phone habits.

But it doesn't have to be that way.

Your child’s brain is shrinking from screen time.

Dr. Nicholas Kardaras, one of the world’s top addiction experts, calls it "digital heroin."

Brain scans reveal the same damage seen in cocaine addicts.

Here’s how it happens (and how to protect your kids): 1. Screen addiction shrinks your brain—just like heroin.

Brain scans show 2 changes:

1️⃣ Gray matter shrinks (prefrontal cortex):

• This controls decision-making and impulse control.
• It's the same damage as chronic heroin users.

This Stanford psychiatrist cracked the code on addiction.

Dr. Anna Lembke just dropped a masterclass on dopamine and how addiction really works.

Here are 7 harsh truths you need to know (& how to reset your brain): 1. You can be addicted to anything:

Your brain has a “drug of choice.”

Whatever gives you the biggest dopamine spike is what you’re most vulnerable to.

For some it’s alcohol.

For others: porn, food, sex, work, social media...

Your phone is destroying your child’s brain.

Experts call it "secondhand screen time."

And studies say it's as harmful as secondhand smoke.

Here's the disturbing reality (and how to protect your kids): The average adult checks their phone 96 times a day.

Each glance, each swipe, each “hang on” moment? Kids absorb it all.

And research shows this reshapes how their brain works.

Starting as early as 18 months...

We spend 90% of our free time scrolling.

And, most of us are unhappy with our phone habits.

But there's a secret weapon that can help.

Here's how to break free (and change your life): You can't beat your phone addiction on willpower alone.

We spend 4-5 hours scrolling each day—that's 20 years of our life.

The truth is, most of us need help.

We're scrolling our lives away.

You spend 90% of your free time staring at your phone.

That's 5-6 hours per day, or 20+ years of your life.

But, it doesn’t have to be that way.

Here's how to reclaim that time for what actually matters: We don't want to waste our free time on our phones.

Over 80% of us are unhappy with our habits.

The truth is, we need help.

Modern life is designed to steal your happiness.

Harvard's Arthur Brooks spent decades studying what actually works.

His findings shocked everyone: We've been chasing the wrong things entirely.

Here are his 4 pillars of lasting happiness: Arthur Brooks, Harvard professor and behavioral scientist, says we’ve misunderstood happiness...

It’s not a feeling, it’s the cause behind the feeling.

Most people obsess over circumstances.

But lasting happiness comes from 4 core pillars you can build into your life: