Field Notes #001 – Monk Mode
A year of evidence-based self-experimentation in pursuit of better healthspan.
Why This Experiment?
A week ago I decided to run a simple experiment.
Not a supplement.
Not a new gadget.
Not an expensive biohack.
Instead, I wanted to answer a question that many of us probably avoid asking.
What would happen if I simply stopped reaching for my phone?
Over the years I’d developed the same habit as millions of other people. Every spare moment seemed to end with a quick scroll. Waiting for the kettle to boil. Sitting in the car before leaving. A quiet evening on the sofa. Five minutes here, ten minutes there—it all added up.
When I checked my screen time, I was averaging over four hours per day.
That wasn’t how I wanted to spend my time.
So last Monday I started what I’ve called Monk Mode.
Not to become a monk, but to become more intentional.
The Rules
The aim wasn’t to eliminate technology.
My phone was only used to:
- Log workouts in Samsung Health
- Track meals
- Reply to important messages
- Navigation when needed
Everything else was optional.
The guiding principle was simple.
Replace mindless consumption with deliberate action.
📊 Metrics Dashboard
| Metric | Before | After |
|---|---|---|
| 📱 Screen Time | 4+ hours/day | <30 minutes/day |
| 🏋️ Exercise | — | ✅ Every planned workout completed |
| 🥗 Nutrition | — | ✅ Hit every nutrition goal |
| 📓 Five Minute Journal | — | ❌ Started, but didn’t sustain it |
| 📚 Reading | Occasional | Daily |
Screen Time
Before Monk Mode
During Monk Mode
What Surprised Me
Reducing screen time wasn’t the real win.
The real win was what replaced it.
I felt noticeably more patient with my children.
Family time became exactly that—family time. I wasn’t half-present while checking notifications every few minutes.
Conversations felt richer.
Perhaps the biggest surprise was how naturally I reached for my Kindle instead of my phone.
Without consciously trying to read more, I found myself making great progress through several books simply because I wasn’t filling every spare moment with scrolling.
It reminded me that I never really lacked time.
I lacked uninterrupted attention.
📚 Reading This Week
Finished
- The Dispossessed
Currently Reading
- Meditations for Mortals
- The Four Hour Body
☕ Coffee of the Week
Pact House Blend
Brewed using my De’Longhi bean-to-cup machine.
My current favourite is what I’ve started calling the “1 & 1”:
- One espresso shot with milk
- One straight espresso
Simple, delicious, and a great way to enjoy the same beans in two completely different ways.
⭐ Experiment Score
| Category | Score |
|---|---|
| Enjoyment | 10/10 |
| Difficulty | 6/10 |
| Likelihood I’ll Continue | 10/10 |
| Would I Recommend It? | Absolutely |
Can You Guess Next Week’s Experiment?
I’m currently reading The Four Hour Body by Tim Ferriss.
One chapter in particular caught my attention…
Next week I’ll be putting the Occam’s Protocol to the test and documenting everything—from the science behind it to whether it’s practical in everyday life.
Final Thoughts
One week isn’t enough to change your life.
But it’s enough to prove something.
The habits we think are fixed often aren’t.
Many of us assume we’re bad at reading, don’t have time to exercise, or simply aren’t disciplined enough.
Sometimes we’ve just filled every spare minute with something less rewarding.
For me, putting the phone down naturally created space for movement, books, conversation and simply being present.
No fancy biohack required.
Just a little more intention.
Protect your attention, and the rest of your life starts to follow.
Current Experiment
- ✅ Monk Mode
- ⏳ Planning: Occam’s Protocol
Thanks for reading.
See you next week for Field Notes #002.