Your Phone Is Stealing 10 Years of Your Life

Hey Raptors,

I need to share something uncomfortable.

Last week, I checked my screen time.

6 hours and 47 minutes.
In a single day.

I ran the numbers. At that pace, that’s over 100 days every year, nearly 4 months, spent staring at a screen. If nothing changes, the next 25 years add up to almost 10 full years of life lost to scrolling.

Ten years.

Not building.
Not creating.
Not experiencing.

Just consuming other people’s lives while time quietly slips by.

And here’s the part that really matters: this isn’t just me.

The average person now spends 11 hours a day interacting with screens.
91% of people access the internet primarily through their phone.
71% never fully turn their phone off.

We’re not just using our phones anymore.

We’re dependent on them.

And it’s costing us the only life we get.

Why You Can’t Stop Checking Your Phone

This isn’t a discipline problem. It’s biology.

Every notification, like, message, or viral clip triggers a dopamine release in your brain, the same chemical tied to pleasure and reward.

Your phone delivers endless dopamine hits, all day long. And the more it does, the more your brain rewires itself to crave that stimulation.

You’re not weak.
You’re not lazy.

Your brain is being trained.

Chocolate increases dopamine by about 55%.
Sex? Around 100%.
Your phone delivers smaller hits, but hundreds of them per day, effortlessly.

Over time, real life starts to feel dull in comparison.

Conversations feel flatter.
Silence feels uncomfortable.
Boredom feels unbearable.

And the data is brutal:

• People spending 7+ hours a day on screens are twice as likely to experience anxiety or depression
• Teens on their phones 5+ hours daily are 71% more likely to develop suicide risk factors
• 31% of people say they can’t control their phone use
• 78% say they couldn’t live without their phone

That’s not living.
That’s existing through a device.

The Real Cost of Scrolling

Ten years is enough time to:

• Master any skill
• Build a life-changing business
• Travel the world
• Write books
• Create thousands of real memories

Or…

You can spend it watching highlight reels, refreshing feeds, and wondering where the time went.

I started Raptors because I hit a wall with this myself.
Hours per day on my phone. Constant comparison. Low-level anxiety. Zero presence.

Watching other people live bold lives while mine happened through notifications.

That wasn’t acceptable anymore.
And I’m guessing it isn’t for you either.

How to Actually Take Control Again

This isn’t motivation. It’s a system.

1. Turn Off All Notifications (Except Calls & Texts)
Every buzz is an interruption by design.
Turn everything off, social apps, email, news.

Action: Do this today. It alone can cut usage by 30–40%.

2. Make Your Phone Boring
Switch your phone to grayscale.
Delete the apps you open on autopilot.
Only use high-stimulation apps on desktop, not mobile.

Action: Turn on grayscale + delete one time-wasting app today.

3. Create Physical Distance
Charge your phone across the room.
Buy a $10 alarm clock.
Put your phone in another room when working.

Action: Don’t sleep with your phone next to you tonight.

4. Set Simple Rules
No phone in bed.
No phone during meals.
No phone with friends.

Action: Pick 2 rules and commit.

5. Use Blocking Apps
Willpower isn’t enough.
Apps like Freedom or Jomo physically block access during set hours.

Action: Block your most addictive apps until after lunch.

6. Cap Your Daily Use
You don’t need zero phone time, just limits.
One intentional hour beats unlimited scrolling.

Action: Set a daily limit on your most-used apps.

What Changes When You Do This

Two weeks in: calmer mind, better focus.
One month in: more energy, deeper conversations.
Three months in: life feels like it’s yours again.

I went from 7 hours a day to under 2.

That’s 1,800+ hours per year reclaimed.
Over two full months of life back.

You can do this too.

The Choice You’re Making

Every day on autopilot is a day you don’t get back.

You can keep scrolling,
Or you can take control, starting today.

You only get one life.

Don’t spend it watching someone else live theirs.

You owe it to yourself to be great.
Make it count.

TAKEAWAYS:
• Your phone is engineered to addict you
• Current habits cost the average person ~10 years of life
• Turn off notifications immediately
• Make your phone boring
• Create physical distance
• Set clear boundaries
• Use blockers
• Limit daily screen time

You owe it to yourself to be great,
Luke Founder of Mindsetraptors