Josh Gitalis
📍Toronto, Canada | Clinical Nutritionist & Functional Medicine Practitioner
📝 Editor’s Note
Last year, only a few habits stuck with me. The most consistent one? Tracking my screen time.
Every Sunday, Apple sends me my "Weekly Report" notification. My accountability system was simple: screenshot the report, send it to my accountability buddy Richard Seabrook, and log my time and pick-ups in a Google Sheet.
The results for the year?
An average of 3 hours and 6 minutes of screen time a day and 96 pick-ups. While tracking made me more mindful and helped build better habits initially, I noticed my usage crept up as the year progressed. Still, I think these numbers are relatively 'good' – I estimate I was spending closer to 5 hours daily the year before.
For 2025, I'm aiming to cut these averages by 15%. My action plan: I've deleted social media (saying goodbye to Twitter was particularly tough), purchased the Brick (unqiue way to block apps), and committed to using my phone's grayscale feature.
Yes, this is textbook type-A, over the top stuff. However, I hate that my phone distracts me from being present. I’m especially frustrated when I’m tempted to use it around my family and kids. Wish me luck!
Without further ado….
Why Josh?
Josh raised his hand to be profiled. I highly encourage anyone with burning recommendations to do so! Josh’s profile is timely. Given his professional background in functional health, his recommendations are a great way to start the new year.
Follow Josh on Instagram.
Self-Description
Health detective and educator with over 16 years of experience uncovering the secrets of optimal wellness. When not working, you might find him exploring the great outdoors with his family, playing music, or cleaning up after his wife in the garden.
Josh’s 6 Recommendations
Written in his own words…
1. Educated by Tara Westover
One of the most mind-blowing and inspiring memoirs I've ever read. To see how this woman prevailed under the most unusual circumstances is an example of outstanding human resilience.
2. Duer No Sweat Jogger $129
Du-er no sweat jogger. I literally live in these things. They bridge the gap between comfy and functional.
3. Jumpcut App for Mac
Jumpcut is an extremely low-tech tool, that has saved me tons of time and frustration. It allows you to copy multiple items in a row, and have those saved, so that you can paste them as needed.
Bonus: aText is another huge time saver. Allows you to make custom shortcuts. For example, type "@@" and copy will auto-populate with your email address.
4. Hug Someone
It's completely free, and gives you and the other person a release of a powerful hormone called oxytocin. Oxytocin is the "love hormone" and decreases stress, decreases pain, improves sleep, speeds wound healing, and improves learning and memory. Aim for at least 20 seconds (although I'm lucky to get past 2 seconds with my 7-year-old).
5. The Painter and The Thief Documentary
I put off watching this documentary for years, but then finally gave it a try. WHOLLY! It completely exceeded my expectations and then some. It takes multiple unexpected twists and turns, and shows many sides of the human condition.
6. Making a Daily List
Make your daily list. Prioritize the items. And then execute each, one at a time. Sounds simple. But when practiced without distraction, it can move mountains.
Also — spend 2 hours, on your most important, toughest task. Turn off your phone, email, notifications, etc. and just focus.
Bonus Song: Watcha Want by Lawrence
Need a pick-me up? Listen to Whatcha Want by Lawrence with headphones, cranked. It's like having 3 espressos on an empty stomach. Use it wisely.
Plug | The Functional Reset Program
Do you want to understand all of the fundamentals of optimal health? The Functional Reset Program is a 22-module transformative online experience (if you apply the information) that covers everything from functional nutrition, sleep, toxins, water, exercise, and more.
Want to get in touch with Josh? Reach out through his website: www.joshgitalis.com
P.S. from Rambull — I somehow missed the memo on The Diplomat. The second season recently came out on Netflix, and it stars Keri Russell as the US ambassador to the UK. This is a great thriller that reflects current geopolitical tensions.
I also track my screen time and pickups in a spreadsheet. Never met anyone else who does it this way, crazy!
I still haven’t done it for a full year, so my data isn’t as conclusive as yours. The act of tracking it made me so much more conscious which is already a solid starting point I'd say!
I love the idea of the Brick - I need external accountability - and wish they made it for Android!!