Tom Holland recently opened up about deleting Instagram.

His reason: sick of being addicted to a “false version” of life.

These were the 4 hard lessons he learned (& how he got his brain back): 🧵 1. Social media creates a false self

We all wear a persona to make a good impression:

• On first dates
• At job interviews
• Meeting new people

That's normal.

But online, we're forced into this mode 24/7.

I tried Marcus Aurelius' daily routine to reset my scattered mind.

It’s only been a few weeks, but I already feel like a totally different person.

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

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

He'd remind himself: "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."

I tried Cal Newport’s deep work routine to fix my procrastination.

Now I actually get shit done with room to spare, instead of always feeling "busy" and burnt out.

Here are his 6 non-negotiables for getting more done with less work: 🧵 1. Delete the attention traps

Newport still owns a smartphone, just no social apps or dopamine loops.

It's basically a 2007 iPod with maps.

That's it.

No traps, no lure, no reason to check. You can't be tempted if the temptation isn't there.

I procrastinate.

So I spent hours researching the science of focus and accidentally discovered the key to happiness.

Here’s what you need to know about this state (& how to tap into it): 🧵 Meet Mihaly Csikszentmihalyi.

The Father of Flow.

Contrary to how 'flow' is talked about today, Mihaly was never interested in how to "10x your productivity."

He wanted to understand what made life feel meaningful.

This is Anna Lembke.

Stanford professor, bestselling author, and leading expert on addiction.

She recently dropped a 2-hour masterclass on dopamine and how addiction really works.

Here are 7 brutal truths about dopamine (& how to reset your brain):🧵 1. You're not depressed, you're in debt

After a dopamine binge, your brain doesn’t return to baseline—it dips below it.

You feel worse not because you’re lazy or depressed, but because your brain is in a deficit.

This is “dopamine debt," and it can take weeks to level out.

I tried Andrew Huberman's sleep protocol to fix my morning fatigue.

Now I'm so alert I wake up before my alarm.

Here are his 7 essentials for mastering sleep (backed by science): 🧵 1. Get outdoor light ≤ 30 min after waking

Your brain runs on a clock.

To set it right, you need sunlight.

Step outside within 30 min of waking (behind a window can be 50x less effective).

Just 5 min tells your body: “Time to be alert now, sleepy later.”

"Popcorn Brain" is the new digital epidemic.

It's why you:

• Can't finish a book anymore
• Constantly jump between tasks
• Feel mentally drained all the time

Here are the signs you might have it (and the practical steps to fix it):🧵 What is Popcorn Brain?

It’s what happens when your brain becomes so regularly overstimulated that it starts to “pop.”

- Every app is a jolt.
- Every scroll is a hit.

Eventually, silence feels unsafe and stillness becomes unbearable.

Dr. Aditi explains it beautifully:

We used to look at each other.

Now we stare at screens...even when we’re together.

One photographer removed the phones from everyday life.

The results are unsettling (and heartbreaking): 🧵 The idea for "Removed" came when Eric Pickersgill was in a café.

A family sat next to him.

All of them were glued to their phones, except the mother.

She just stared out the window, looking sad and alone.

This hit him hard...

I binged hours of Andrew Huberman’s advice so you don’t have to.

Here are 5 simple protocols that rewired how I work, rest, and reset (backed by science): 1. Intermittent dopamine

Motivation isn’t magic. It’s chemistry.

Dopamine drives the feeling of anticipation — but flood it too early, and the day feels hollow before it even begins.

Your phone.

It's why you're overwhelmed, unmotivated, and numb...

It's one of the most dangerous, common, and overlooked bad habits in the world:

Here are 5 ways your phone is rewiring your brain (according to a Harvard-trained psychiatrist): 🧵👇
Dr. K calls it "end-stage screen addiction."

Not just bad habits.

Not just distraction.

He says the symptoms now mirror alcoholism—but instead of liver damage, we’re seeing cognitive damage.

One simple decision is saving me 6+ hours a day.

I stopped doom scrolling.

That doesn't mean I don't use my phone, I just set better boundaries.

Here’s exactly how I do it (#5 is key). 👇 Technology isn’t the enemy...mindless use is.

👉 Start by using an app blocker...

I use Roots (there are several good ones if you search).

Here's how I use it to minimize regrettable screen time:

apps.apple.com/app/apple-stor…

You know what your phone really steals?

Not just time.

Not just focus.

It steals the tiny, beautiful moments that make life feel real. 🧵👇
You reach for your phone out of habit.

Check a notification. Open an app without thinking.

To avoid boredom for just one second.

But in doing that…

You miss the moment you were actually in.

Your phone steals your time, attention, and energy.

The average person spends 5-6 hours scrolling per day—that’s 20 years of your life.

But, it doesn’t have to be that way.

These 6 tips can change your life (#3 is key): 1. Use an app blocker

Will power alone is really hard...

App blockers keep you accountable.

I use Roots, but there are several good ones out there.

apps.apple.com/app/apple-stor…