Change These Phone Settings NOW
Bryan Johnson
Sep 26, 2025
Episode description
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Mindsip insights from this episode:
Implement Brick device to create physical barrier against addiction
A device called Brick requires you to physically scan it to get access to a specific app, creating a physical barrier to reduce compulsive use.
Switch to grayscale mode to cut phone usage by 11%
Changing your phone's display to grayscale can reduce usage by 11% within one week by disrupting the dopamine loops created by colors.
Recognize compulsive checking as a predictor of mood disorders
A study showed that the addictive behavior of compulsively checking your phone is more predictive of mood disorders like depression than the raw minutes of screen time.
Cap phone volume at 80 decibels to prevent hearing loss from earbuds
Earbuds can easily hit 100 decibels, and just 15 minutes of exposure at that level can cause hearing damage, so you should cap your phone's volume at 80 decibels.
Limit phone proximity to protect male fertility
A meta-analysis of 18 studies showed that carrying a phone in your front pocket lowers sperm motility and viability due to RF exposure.
Reduce neck strain by keeping phone at eye level
Tilting your neck at 45 degrees to look at your phone increases the load on your cervical discs from around 10 pounds to 49 pounds of force.
Avoid phubbing to enhance relationship satisfaction
'Phubbing,' or phone snubbing, was shown in a study to reduce relationship satisfaction by 9% and make conflict more likely.
Activate red light mode to eliminate blue light at night
Activate Red Light Mode on your phone, not just Night Shift, to completely eliminate blue light and preserve the sleep hormone melatonin.
