Digital Wellness Stack

A practical framework discussed by successful entrepreneurs for reducing phone addiction and improving digital wellness through specific technical solutions.

Core Technical Solutions

• Grayscale Display

  • Makes phone less visually stimulating
  • Reduces urge to click and engage with apps
  • Particularly useful when showing content to children
  • Can be enabled through phone settings

• Red Night Mode

  • Recommended by Peter Attia
  • Activated by double-clicking power button
  • Preserves night vision better than regular display
  • Less disruptive to sleep patterns

• Freedom App Implementation

  • Blocks access to distracting apps and websites
  • Creates hard barriers that are difficult to bypass
  • Similar alternative: Opal app
  • Most effective when combined with screen time limits

Additional Strategies

• Dumb Phone Transition

  • Consider switching to basic phone functionality
  • Removes temptation of advanced features
  • Helps prevent setting bad examples for children
  • May not be practical for everyone due to basic needs (e.g., ride-sharing apps)

• Corporate Communication Considerations

  • Be aware company can monitor internal communication platforms
  • Exercise caution with messages on corporate Slack
  • Consider impact of digital communication on work relationships

Implementation Notes

• Solutions should be layered together for maximum effectiveness
• Focus on creating technical barriers rather than relying on willpower
• Recognize signs of addiction and take proactive steps
• Consider impact on both personal and professional life