Whatever you watch for three hours a day doesn’t stay on the screen.

Repeated input becomes the material your thinking is made of. What you take in for hours shows up later in your assumptions, your humor, the words that come to you first. None of that feels like influence while it is happening, because it feels like choosing. Volume does the work quietly.

For one week, notice your mood right after you put the phone down rather than while you are on it. Some things leave you fine and some leave you flat. Keep the first kind and give less time to the second.