The 25 "No-Go" Method


Our ability to resist distraction seems weaker than ever… (checking our phone, scrolling mindlessly, swiping on dating apps).

And it’s destroying our focus.

Dr. Andrew Huberman is a neuroscientist and professor at Stanford. He recently shared a tiny but game-changing way to strengthen willpower.

You see, resisting an urge takes a lot of energy and effort. And the less we use our willpower… the weaker it becomes.

(No surprise).

To control impulses (and protect focus), Huberman uses the 25 “No-Go” Method.

Here’s how it works:


Step 1.

Notice when you have the urge to pick up your phone.

Step 2.

Think “no-go,” and leave it where it is (in your pocket, on the table, etc.)

That’s it.


That tiny decision to not check your phone?

It’s like a bicep curl for your willpower muscle.

Just do that just 1-2x every hour. That adds up to 25 “reps” a day!

Here are a few more examples of “no-go” moments:

  • Resist reaching for your phone first thing in the morning. Sunlight before screen light. (It helps to charge it in another room + buy a physical alarm).

  • Set a 25-minute timer to focus on some deep work. Keep your phone out of sight and arm’s reach.

As soon as you start training your willpower muscle, you’ll be shocked by how many other areas of your life improve…

  • Increased focus

  • Boosted productivity

  • Less anxiety

The list goes on.

Focus is a superpower. It’s time to reclaim yours. Try it out and let me know how it goes!

Until next week,


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