Rob Dial

I'm thinking about all of this stuff around Will Smith because I happen to just, bing, see a text message come in about some inspiring thing that came in from Will Smith. What I recommend is that when your alarm goes off, give yourself a certain time, whether it's 30 minutes, an hour, even a couple hours, hopefully, where you don't look at your phone.

Because you can't underestimate how much a quick little thinking of something and seeing something can get stuck in your brain for the rest of the day. And so what I recommend is you have a low stimulation ritual, at least one moment in your day that is tech-free, that is task-free, and that is quiet. It could be a meditation if you want to, or you could be sitting outside watching the sky.

Because you can't underestimate how much a quick little thinking of something and seeing something can get stuck in your brain for the rest of the day. And so what I recommend is you have a low stimulation ritual, at least one moment in your day that is tech-free, that is task-free, and that is quiet. It could be a meditation if you want to, or you could be sitting outside watching the sky.

Because you can't underestimate how much a quick little thinking of something and seeing something can get stuck in your brain for the rest of the day. And so what I recommend is you have a low stimulation ritual, at least one moment in your day that is tech-free, that is task-free, and that is quiet. It could be a meditation if you want to, or you could be sitting outside watching the sky.

In the middle of the day, you have your lunch and you go outside for 10 minutes and you just look at the sky and you just listen to birds chirp. Or in the morning, you can sip your coffee without your phone and you can close your eyes and breathe deeply for 60 seconds. You know, studies show that even 10 minutes of silence reduces stress and improves your cognitive function. Try it out.

In the middle of the day, you have your lunch and you go outside for 10 minutes and you just look at the sky and you just listen to birds chirp. Or in the morning, you can sip your coffee without your phone and you can close your eyes and breathe deeply for 60 seconds. You know, studies show that even 10 minutes of silence reduces stress and improves your cognitive function. Try it out.

In the middle of the day, you have your lunch and you go outside for 10 minutes and you just look at the sky and you just listen to birds chirp. Or in the morning, you can sip your coffee without your phone and you can close your eyes and breathe deeply for 60 seconds. You know, studies show that even 10 minutes of silence reduces stress and improves your cognitive function. Try it out.

So low stimulation ritual that you do every single day. The next thing I recommend is this. Try batching your notifications, okay? The beautiful thing about most phones now is if you have the newest version of them, you could turn them on do not disturb. And what's good about do not disturb is no notifications really come in unless it's an emergency, you can set it up that way.

So low stimulation ritual that you do every single day. The next thing I recommend is this. Try batching your notifications, okay? The beautiful thing about most phones now is if you have the newest version of them, you could turn them on do not disturb. And what's good about do not disturb is no notifications really come in unless it's an emergency, you can set it up that way.

So low stimulation ritual that you do every single day. The next thing I recommend is this. Try batching your notifications, okay? The beautiful thing about most phones now is if you have the newest version of them, you could turn them on do not disturb. And what's good about do not disturb is no notifications really come in unless it's an emergency, you can set it up that way.

So you have notification hours. So let's say from like, you know, while you're at work, you have your emails and you have all this stuff. From 9 a.m. to 12 a.m., can be like your notification hours. And then you turn them off from 12 until 4.30 so that you can get some deep work done while you're at work and you're not distracted by all the things that are happening.

So you have notification hours. So let's say from like, you know, while you're at work, you have your emails and you have all this stuff. From 9 a.m. to 12 a.m., can be like your notification hours. And then you turn them off from 12 until 4.30 so that you can get some deep work done while you're at work and you're not distracted by all the things that are happening.

So you have notification hours. So let's say from like, you know, while you're at work, you have your emails and you have all this stuff. From 9 a.m. to 12 a.m., can be like your notification hours. And then you turn them off from 12 until 4.30 so that you can get some deep work done while you're at work and you're not distracted by all the things that are happening.

Then from 4.30 to 5, you can turn it back on and see what you missed in four and a half hours. I promise you, it's probably not... that urgent of stuff. And so you use your do not disturb. You have your notification hours. You batch your notifications. You move distracting apps off your home screen. Don't use your phone for the first hour of the day, the last hour of your day.

Then from 4.30 to 5, you can turn it back on and see what you missed in four and a half hours. I promise you, it's probably not... that urgent of stuff. And so you use your do not disturb. You have your notification hours. You batch your notifications. You move distracting apps off your home screen. Don't use your phone for the first hour of the day, the last hour of your day.

Then from 4.30 to 5, you can turn it back on and see what you missed in four and a half hours. I promise you, it's probably not... that urgent of stuff. And so you use your do not disturb. You have your notification hours. You batch your notifications. You move distracting apps off your home screen. Don't use your phone for the first hour of the day, the last hour of your day.

You know, your brain needs kind of the bookends of calm. Give it some space to digest. Another thing that I recommend is to go on a stimulation fast. Try 24 hours with no screens, with no music, with no social media.

You know, your brain needs kind of the bookends of calm. Give it some space to digest. Another thing that I recommend is to go on a stimulation fast. Try 24 hours with no screens, with no music, with no social media.

You know, your brain needs kind of the bookends of calm. Give it some space to digest. Another thing that I recommend is to go on a stimulation fast. Try 24 hours with no screens, with no music, with no social media.

This is something my wife and I just decided to do this past week where I'm like, man, it's kind of like they used to have a really good idea when you look at whether it was Saturday for some religions or Sunday for other religions where it was like, hey, you don't work. You don't do anything else. You just spend time with family.