Your Phone Is Making You Sick

About this video

• Video Title: Your Phone Is Making You Sick
• Channel: Bryan Johnson
• Speakers: Bryan Johnson
• Duration: 10:48

Overview

This video discusses the negative impacts of excessive phone usage on sleep, health, and focus, and provides practical strategies to mitigate these effects. It offers a step-by-step guide on how to protect oneself from the harms of phone addiction and reclaim control over one's digital habits.

Key takeaways

• Excessive Phone Use: The average person spends over 4.5 hours daily on their phone, equating to 70 days a year and over 14 years of a lifetime. This usage is described as "digital fentanyl" due to its addictive nature, with teens receiving over 200 notifications daily.
• Impact on Sleep: Phone use, particularly the blue light emitted, suppresses melatonin and spikes cortisol, leading to difficulty falling asleep and poorer sleep quality. Solutions include activating "night shift" or "bed mode" to reduce blue light, and for complete elimination, using a red light mode.
• Physical Strain: Holding phones incorrectly can cause neck pain and spinal issues due to the increased load on cervical discs. It's recommended to hold screens at eye level and avoid looking down.
• Fertility Concerns: Carrying phones in pockets, especially the front pocket, may negatively impact male fertility by potentially reducing testosterone levels and sperm count due to radiofrequency exposure.
• Hearing Health: Listening to audio at high volumes (above 80 dB for extended periods) can lead to hearing loss. It's advised to cap volume at 80 dB and utilize noise-cancellation features on headphones.
• Driving Safety: Phone notifications while driving are a significant distraction, increasing crash risk. Solutions include enabling "do not disturb" mode with CarPlay/Android Auto, or placing the phone out of sight.
• Texting Habits: Using only one thumb for texting can lead to tendonitis. It's recommended to use both thumbs or voice dictation.
• Hygiene: Phones harbor more bacteria than toilet seats, so daily cleaning with microfiber and 70% alcohol is advised.
• Eye Strain: The "20-20-20 rule" (every 20 minutes, look at something 20 feet away for 20 seconds) can help combat eye strain and temporary nearsighted blur from prolonged screen time.
• Addiction Management: Strategies to reduce addictive phone use include eliminating non-essential notifications, using apps to block problematic apps, and considering creative solutions like the "Brick" device which requires physical interaction to access certain apps.
• Color Saturation: Using grayscale or low saturation on phone screens can reduce usage by making the phone less visually stimulating and addictive.
• Phoneree Spaces & Times: Establishing phone-free zones (e.g., dining table, bedroom) and scheduled phone-free times can help combat "brain drain" and improve focus and sleep.
• Screen Time Audit: Regularly reviewing screen time usage and setting goals to reduce time spent on specific apps can help manage compulsive phone use.
• Awareness and Intent: Acknowledging the addictive nature of phones and the profit-driven design of apps is crucial. The goal is to be aware of the dangers, take small steps, and aim to become a better human and build a better world.