In this video, I’m showing you exactly how I made my iPhone distraction-free—because I genuinely felt like my phone was pulling me out of focus all day. The goal isn’t to “quit” the iPhone (I love Apple stuff, obviously), but to make it work for me instead of against me. I go through the core settings I changed to stop the constant dopamine loop: wake behavior and Always-On Display habits, then a full cleanup of push notifications (because most apps absolutely don’t deserve to interrupt you). After that, I show how I reduce interruptions in a more intentional way, so I’m not just turning everything off and missing important stuff. I also talk about social media specifically—what I changed, what I removed, and how I made it harder to mindlessly open the same apps 50 times a day. And finally, I share “the box”: the simple framework I use to decide what gets access to my attention and what doesn’t. If you want a calmer iPhone setup that still feels practical, this is the exact checklist I’d recommend starting with.