If you change 1 thing in 2026, choose this

Hi everyone,

Welcome back to our shared journey of learning to become The Attention Master.

Here is what you will learn today:

• Why you are training your brain for the wrong things

• Why screen-free mornings are the highest impact habit

New year, same old paradox. We all start with big resolutions. And by February, 80% of them are dead.

Too big, too vague, too many. And all that screen time stealing the hours you'd need to follow through.

But what if you restricted yourself to a single resolution for 2026?

I asked myself: Is there a single habit that is so powerful that it lifts up every area of your life?

Your success, your health, and your relationships?

And I found one. The answer is … drumrolls:

Protect your first hour from cheap dopamine.

No social media, no news, no email, if possible not even messages.

Here’s why:

Hebb's Law

Neurons that fire together wire together. Your brain gets better at whatever you do repeatedly. So, if you start your day with cheap dopamine hits, you're setting the wrong tone for the day. You're teaching your brain to:

• Prioritize others.

• Be reactive.

• Be distracted.

Then, later in the day, you tell yourself, "I can't focus," and wonder why.

But this is backwards logic.

You can’t be good at focusing if you've trained yourself to be distracted.

You wouldn't expect to be good at basketball if you only practiced soccer, would you?

So keep in mind: No matter what you do, you are always training your brain to do something. The question is, what are you training your brain to become?

There are more reasons why scrolling through social media in the morning is sabotaging your entire day, but I already covered that in a past episode. You can read it here again if you are interested.

The 2026 Screen Time Challenge

No cheap dopamine apps for 60 minutes after waking.

Full honesty: this is hard.

So we're running our first ever Screen Time Challenge to help you stick to it.

The rules:

• 21 days. (January 12th - February 1st)

• No distracting apps in your first 60 minutes

• Invite a friend - whoever misses more days buys dinner → reward

• Optional: Lemio can be the challenge referee - we show you exactly when your first scroll happened.

And of course you can use Lemio’s Morning Schedule to hard lock distracting apps.

If you can't find an accountability partner, reply to this email and we'll match you with someone from our community.

Challenge starts Monday. Hope you join.

That’s it for today.
This knowledge comes at 0 cost.
If you learned something, be generous
and share it with friends or family.

See ya next week
Stephan

ONE MORE WAY WE CAN HELP

We know that mastering your attention is extremely difficult. It's not going to happen in a day. That's why we've created Lemio, an app designed to be your personal buddy on the journey.