How To Control Your Devices (So Your Devices Don’t Control You)

In our last episode, you met Tyler, a senior VP of marketing, grappling with impatience and restlessness driven by the pull of instant gratification. Tyler, like many of us, spends countless hours tethered to his smartphone, finding it hard to unplug. As the demands of his job grow, so does the anxiety and exhaustion that come from constantly seeking quick dopamine hits. His story mirrors a challenge most of us face today—how do we manage our devices, so they don’t manage us? In this episode, Jay shares powerful insights on the impact of excessive phone usage and how it affects our mental health, productivity, and ability to delay gratification. Drawing on recent studies, including one showing that the average American spends nearly a third of their waking hours on their phone, Jay explores the addictive nature of our devices. He also shares actionable steps to regain control, including creating rules, using intentional friction, and auditing notifications. If you’ve ever felt overwhelmed by your phone or caught in a cycle of instant gratification, this episode is packed with strategies to reclaim your time, cultivate focus, and live with greater intention. Notable Quotes “Temporary discomfort leads to lasting progress when you delay gratification.” — Jay Abbasi “Your phone should serve you, not the other way around.” — Jay Abbasi Resources and Links Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast Join Us Next Time In Monday’s episode, Jay introduces Phil, a regional director struggling with imposter syndrome and a disconnect from his work. Regretting a past decision to leave his passion for music behind, Phil’s feel stuck and unfulfilled. Jay meets with Jennifer Busco, an intuitive guide and energy healer specializing in helping high achievers uncover limiting beliefs and reconnect with their true selves. Don’t miss this inspiring conversation!