When was the last time you pooped without your phone?

Let me tell you. There’s a HIGH chance you’re reading this from your bathroom right now 😄

Here’s the thing…

Modern humans are so used to being "connected" that reaching for a phone, even in the most sacred spaces at home, has become second nature.

Without realizing it, moments of rest, peace, and even basic hygiene are getting hijacked.

I recently banned my phone from my bed—again—and honestly?

It’s been very rewarding.

My biggest takeaway? I have more time to sit with my thoughts. And to read.

Two simple but important things that often feel hard to make time for.

So, naturally, as you can tell, the next tech-free zone I’m introducing is the bathroom.

Because... honestly, I always do a phone check before every bathroom trip at home.

It’s like my brain refuses to go in empty-handed, like I have no choice in the matter.

The habit is strong. Too strong.

(And I know I can’t be the only one.)

So, how do you take back control?

Pick one place in your home where you'd rather not use your phone or other devices.

Some great options:
📌 The bed – For sleep, intimacy, and unwinding.
📌 The bathroom – For doing your business…
📌 The kitchen – For cooking, eating, and catching up (aka spilling secrets).

I recommend starting with your bed/bedroom.

Phones disrupt your sleep (and make you late for work 😉 ). Plus, better rest makes everything in life easier!

Make the commitment.

Breaking a habit is HARD because bad habits offer immediate rewards (entertainment, laughter, etc…), while the negative effects take time to show up.

When poor sleep, wasted time, fatigue are delayed, they’re easier to ignore.

James Clear explains this perfectly on Peter Attia’s The Drive podcast:

To break the cycle (using the bed example):
✔ Create friction – Charge your phone away from your bed (out of reach)
✔ Replace the habit – Keep a book by your bed instead
✔ Introduce immediate consequences – “Punish” yourself with a health-promoting action (10 push-ups or 5 minutes of breathwork)

Since good habits take longer to show benefits, add short-term rewards:

✅ Track your streak and reward yourself after a set number of days.
✅ Create a relaxing nighttime routine—stretch, read, or meditate.
✅ List three things you’re grateful for —rewire your brain for positivity.
✅ Take a mental vacation—close your eyes and visualize your dream vacation or a peaceful place. Let your mind wander to somewhere relaxing!

As always, these rewards must be health-promoting. Do NOT reward yourself with a giant bag of Cheetos.

Pick one tech-free zone and commit for a week. Notice how you feel.

Next week, I’d love to hear how it went.

Pro Tip: Get your roomie, partner, or family member in on it! It makes it more fun, and you get someone to hold you accountable.

See you next Sunday,
George Karaan