Digital Discipline—How to Reclaim Focus from Your Phone with Ruby Ryba

In this episode of Mind Over Matter, screen-time strategist Ruby Ryba breaks down a practical, no-shame approach to digital discipline. We dig into how phones are engineered to hijack attention, why willpower is overrated, and how to align device use with real-world values—family, health, deep work. Ruby shares simple, high-impact tweaks (charging locations, notification rules, focus modes) that immediately reduce distraction, restore mental bandwidth, and improve sleep. If you’re a busy parent, high-performing professional, or anyone drowning in pings, this conversation gives you a clear blueprint to use your phone as a tool—not a trap.

About the guest  :

Ruby Ryba is a screen-time strategist, author, and coach helping people reclaim focus and intention in a distraction-heavy world. Her forthcoming book (March 2026) distills field-tested methods to reduce mindless scrolling and build sustainable digital habits.

Key takeaways:

• Start with awareness, not shame. Notice when, where, and how your phone derails you; pair that awareness with a clear why for changing (presence with family, better sleep, higher-quality work).

• Design beats willpower. Move the phone out of reach during sleep and focus blocks; treat it like any other tool—use it on purpose, not on impulse.

• Fix the environment first. Change where you charge the phone, where it lives while you work, and when it enters your morning. Context shifts reduce temptation automatically.

• Rebuild notification hygiene. Turn off non-essential alerts (news, shopping, most social). Keep only what serves your priorities; remove anxiety-inducing badges.

• Use Focus/Do Not Disturb modes. Create profiles for work, sleep, and family time; whitelist only truly urgent contacts (e.g., an aging parent).

• Replace scrolling with intention. Identify values-aligned uses (FaceTime family, maps, notes) and cut the rest; consider the opportunity cost of an hour lost to feeds.

• Balance your inputs. Algorithms narrow perspective; offset by talking with real people and curating what you follow.

• Make it sustainable. Expect habits to flex during travel, grief, or big life changes; restart without guilt and keep returning to your why.

Connect with the guest  

• Website: howtostopscrolling.com

• Newsletter & book updates: available on her site

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.

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