Hey Fam!
A few weeks ago, I caught myself doing what I always tell myself not to do: scrolling mindlessly. Not out of boredom, not even out of curiosity—just habit. Can anyone relate? ✋🏽 I would set my phone down and pick it back up a few minutes later. I knew something had to change, but instead of going on a full-on digital detox (which, let’s be honest, isn’t feasible and wouldn’t last), I asked a different question: What if my phone wasn’t the problem? What if how I used it was?
Technology Can Be Dangerous
In 2012, a designer named Tristan Harris was working at Google, helping build features to keep users more engaged. But over time, he began to notice something disturbing: the very technology he was designing was hijacking people’s attention in ways they didn’t realize.
So he wrote a presentation called “A Call to Minimize Distraction & Respect Users’ Time.” It spread internally like wildfire—because deep down, even the people building the tech knew something was off.
Fast forward a decade, and that same Tristan Harris co-founded the Center for Humane Technology. His message? Tech isn’t inherently evil—but if you don’t use it with intention, it will use you.
My Personal Pivot
I’ve realized I’m not going to win the war against my phone. It’s a losing battle trying to white-knuckle my way through willpower. So I stopped fighting—and started reframing.
Now, I track how much time I spend on a high-value resources (like my studying app, Orthobullets) compared to social media. My goal is simply to spend more time learning than scrolling. That’s it. No shame. Just small shifts.
I’ve started organizing my phone like a tool belt:
- Social media in folders, not on the home screen.
- Widgets for study tools up front.
- Audiobooks and podcasts queued during walks or workouts.
It’s not about quitting tech. It’s about reclaiming it.
Ways to Make Tech Work For You
Here are a few strategies I’m experimenting with:
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Digital Anchoring
Pair tech use with intentionality. Ask yourself: “What am I trying to get from this app right now?” If you don’t have an answer, you don’t need it.
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Home Screen Engineering
Make the first thing you see on your phone a gateway to your goals. This is what mine looks like.
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Track Your Screen Time
Use Screen Time or Digital Wellbeing to compare hours spent on tools vs. entertainment. No guilt—just data.
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Use Tech to Block Tech
Tools like Forest, Freedom, and One Sec help create friction in all the right places.
“The chains of habit are too light to be felt until they are too heavy to be broken.” – Warren Buffet
If you haven't already, watch me attempt to regain control over my phone
Resources for Further Growth (which you can use through your phone 😉)
📰 The Evolving Student Newsletter – A free 10-email series delivering evidence-based strategies to enhance your learning journey. Sign up here
🎓 The Evolving Student Course – A 30-day challenge designed to transform you into an elite learner, offering proven strategies to unlock your academic potential. Enroll now
👥 Teach As You Learn Community – A supportive network of aspiring and practicing physicians committed to mentorship, guidance, and collaborative growth. Join here
📚 Shortform – Access comprehensive guides to over 1,000 nonfiction books, distilling key insights to accelerate your learning. Explore top book summaries
💪 KetoneIQ (30% off!) – Enhance your cognitive and physical performance with this innovative ketone supplement, providing a noticeable boost in endurance and focus. Optimize performance
🦴 Ortho Essentials 101 by NailedItOrtho – Master the fundamentals of orthopedic surgery with this comprehensive course, designed to help you stand out in the field. Master orthopedic fundamentals
🎯 The Match Guy Services – Receive expert guidance on residency applications, personal statements, and interview preparation to navigate the competitive medical field successfully. Residency guidance
💍 Ultrahuman Ring (10% off!) – Optimize your sleep, recovery, and performance with this cutting-edge wearable, providing valuable insights into your health metrics. Track sleep & recovery
🛍️ Amazon Storefront Check out essentially everything I use in my personal and professional life, from my reading list to the my favorite pieces of tech. Shop now
See you next week!
JR
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