It's just setting up that little layer of friction works super well. Also I've deleted Facebook, Instagram and Twitter all from my mobile phone. If I want to access them on my mobile phone, like I spoke about in the previous podcast because I'm sitting on the shitter and I want something to do, great book, Twitter on the shitter. Interesting read. That's a tangent. But if I want to log in to Facebook, Instagram, Twitter, I'll log in through my browser. I'll open Chrome, go to www.tweater.com, I'll put in my username, I'll put in my password and I'll log in. 99% of the time, that layer of friction of having the gold area put in my username, put in my password, which I forget nine times out of 10. That's enough to stop me engaging and interacting on those time wasting apps. And finally, don't use your phone as you're an alarm clock in the morning. Get an old school alarm clock. The worst thing you can do, and I've talked about this time and time again on morning routines, you pick up your phone straight away and what do you do? Oh, I've got a notification. Oh, look, someone tagged me in this bullshit on Instagram, on Facebook, and then you're deep into it and you're in this. Like, we talked about it around another podcast this week, this spoil and negativity again, caught commenting on people, shit, on social media that you can't control and get your waste and your time and your energy. And don't forget, time and energy, it's not just all the same. We have deeper levels of focus and first thing in the morning, we're super focused, we're using that freshness. And we're giving that to social media, first thing in the morning, it's toxic and it's bullshit. And if you implement these things, delete your email, turn it off your phone notifications, nest your apps, delete social media platforms from your phone, and don't use your phone as an alarm clock, it's a great, great start to decloach your phone and living with a little less distraction in your life. Roadman, thanks for listening to my rants on this, another Roadman Bites short-form podcast. Hey everybody, it's Anthony again. Really quick, I want to invite you to join arguably the best thing I've ever put out inside the roadman community. It's a challenge. It's a challenge called a 14-day Kickstarter challenge. So regardless of where your fitness is at right now, this is going to be the catalyst for making you faster and making you the leaner. I've created this challenge to take the guesswork out of everything. It's 14 days of training plans regardless of what your level is. There's the master's beginner, advanced. There's meal plans shopping list and even a video course holding your hand and talking you true at all. So what I recommend you do right now is just stop everything, press pause on this audio and go to roadmancycling.com forward slash 14 day or check out the link in the bio that roadmancycling.com slash 14 day.