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Smartphones have changed how we connect, work, and entertain ourselves, but they might also be silently reshaping our closest relationships. A recent study titled ‘Impact of Smartphones on Parent-Child Relationships’ sheds light on a growing concern: the excessive use of smartphones is creating barriers between parents and children in India. The sixth edition of the vivo Switch Off survey, conducted in collaboration with CyberMedia Research (CMR), highlights how technology, while indispensable, has become a source of conflict in family dynamics. The findings are a stark reminder of the need for balance in a world increasingly dominated by screens. <h2>Children are more aware of smartphone impact </h2> One surprising revelation from the study is that children appear more aware of the negative impact of <keyword id="24400365" type="General" weightage="20" keywordseo="excessive-smartphone-use" source="keywords">excessive smartphone use</keyword> than their parents. About 69% of children acknowledged that smartphone overuse has led to conflicts with their parents, and an overwhelming 94% suggested that their ideal phone for parents should focus on basic features like calling, messaging, and a camera—stripping away apps for entertainment, gaming, or social media. Children also demonstrated a desire for collective change: 66% said they would give up social media if their peers did the same, while over 90% wished that some popular social media platforms had never been created. <h2>Parents spend more time on their phones than children </h2> While 75% of parents worry about their children’s ability to build meaningful relationships, the irony is evident. Many parents overlook how their own smartphone habits are affecting their bond with their kids. On average, parents spend more than five hours daily on their phones, compared to four hours for children. A striking 73% of parents admit that their device use has caused friction at home. Even during significant moments like family vacations or celebrations, both groups confess to using their phones, underscoring how deeply ingrained this habit has become. <h2>Yearning for stronger bonds </h2> Despite the challenges, there’s a shared longing for deeper connections. About 76% of children and 84% of parents expressed a wish to strengthen their relationships through meaningful family time, free from digital distractions. Both groups are exploring solutions such as creating “phone-free” zones at home and setting mutual screen-time limits. One-third of children believe the world would be better off without certain apps, reflecting their frustration with the digital environment they’ve grown up in. Yet, they also see hope in collective action—if their families and friends embrace healthier smartphone habits, they’re ready to follow suit. <h2>Expert opinion </h2> Highlighting the issue, Riddhi Doshi Patel, a child psychologist and parenting counsellor, noted, “Excessive smartphone use is silently eroding emotional bonds between parents and children. Campaigns promoting mindful tech use aren’t just helpful; they’re transformative. They can foster genuine connection and create homes where relationships flourish beyond screens.” To address these challenges, vivo has collaborated with experts like Catherine Price, author of How to Break Up with Your Phone, and Riddhi Doshi Patel to offer practical advice. Their guidance includes actionable steps like setting screen-time boundaries, creating phone-free zones, and prioritising face-to-face interactions. What are your thoughts on this growing issue? Can families bridge the digital divide, or is it a price we’ll continue to pay for staying connected?

Parents spend more time on their smartphones than children and this might be straining relationships, new study suggests

<ul class="summary-list"><li><a target="_blank" class="" href="https://www.businessinsider.com/consumer-spending-decline-how-retailers-respond-inflation-prices-walmart-costco-2024-6">Consumers have been pulling back spending</a> lately on a range of goods.</li><li>But they're still having lots of stuff delivered, <keyword id="20026068" type="General" weightage="20" keywordseo="DoorDash" source="keywords" meta.keywordsubtype="org" meta.entityname="DoorDash" meta.hostid="261" meta.entityid="DoorDash">DoorDash</keyword>, <keyword id="20579876" type="General" weightage="20" keywordseo="Instacart" source="keywords" meta.keywordsubtype="org" meta.entityname="Instacart" meta.hostid="261" meta.entityid="Instacart">Instacart</keyword>, and <keyword id="19895382" type="General" weightage="20" keywordseo="Uber" source="keywords" meta.keywordsubtype="org" meta.entityname="Uber" meta.hostid="261" meta.entityid="Uber">Uber</keyword> earnings show.</li></ul><a target="_blank" class="" href="https://www.businessinsider.com/shoppers-spending-less-retailers-brands-cutting-prices-economy-explained-why-2024-7">Shoppers are cutting back spending</a> on everything from snacks to washing machines. But when they do buy something, they're still willing to have it shipped right to their doorstep, earnings from the <a target="_blank" class="" href="https://www.businessinsider.com/golden-age-gig-work-instacart-doordash-delivery-jobs-over-2023-12#:~:text=The%20golden%20age%20of%20working%20for%20Instacart%2C%20DoorDash%2C%20and%20other,apps%20is%20over%2C%20workers%20say&amp;text=Delivering%20groceries%20and%20takeout%20as,said%20in%20dozens%20of%20interviews.">major delivery companies</a> suggest. During Uber's second quarter, "the number of first-time consumers on Uber Eats in the US was higher than at any point over the past 5 quarters," CEO Dara Khosrowshahi said during a call on Tuesday. Later in the day, Instacart reported a 10% jump in the value of transactions on its platform during the second quarter. Most of that increase came as customers placed more orders, CEO Fidji Simo said on a call with analysts. And Instacart's average order value during the quarter was $116 — the highest in about three years, Robert Mollins, a Gordon Haskett analyst, wrote in a research note on Wednesday. The two reports follow similar results from DoorDash last week. Total orders rose 19% during the company's second quarter, it said on August 1. Shoppers are also still dealing with historically high prices, especially for food, even though inflation has slowed over the last few months. And delivery, especially through third-party services, often costs customers extra compared to picking something up at a store. One <a target="_blank" class="" href="https://www.businessinsider.com/instacart-shoppers-forbidden-from-giving-customers-paper-receipts-2023-8">Instacart customer posted on TikTok after finding out that she paid nearly $100 more</a> in markups ordering groceries through the service than she would have if she had gone to the supermarket herself, for instance. Before the latest round of earnings, "investors were concerned about softening <keyword id="20139791" type="General" weightage="20" keywordseo="consumer-spending" source="keywords">consumer spending</keyword> at restaurants," Mollins wrote in a note last week. That could impact delivery companies. Those fears were eased once DoorDash reported another strong quarter of order growth, he added. "We're not actually seeing some of the challenges that you may be hearing about or reading about in other headlines," DoorDashCEO Tony Xu said during an investor call. To be sure, part of Doordash's growth has been due to expansion beyond its traditional restaurant delivery realm. This year, for example, the company <a target="_blank" class="" href="https://www.businessinsider.com/doordash-instacart-challenging-ups-fedex-for-retail-deliveries-2024-7">started delivering orders for Lowe's</a> and added to its partnership with beauty retailer Ulta. "Increasingly, we're seeing customers coming to us for the first time actually for non-restaurant use cases," Xu said. Customers who have their purchases delivered aren't a perfect proxy for the broader economy, too. Uber's Khosrowshahi said that his company is "not seeing any softness or trading down across any income cohort." However, he acknowledged that the company's consumers "tend to be higher income" than the general population. Still, the delivery companies are offering deals for customers who want to get the best bang for their buck. "The cost of groceries continues to be top of mind for consumers," Instacart's Simo wrote in a letter announcing the quarterly results. She pointed to several Instacart efforts to keep prices low for customers, such as creating digital versions of circulars traditionally found in newspapers as well as offering free delivery windows meant to attract new customers. Do you work for DoorDash, Instacart, Uber Eats, or another gig delivery service and have a story to share? Reach out to this reporter at abitter@businessinsider.com Correction: August 9, 2024 — An earlier version of this story misstated Instacart’s average order value in the second quarter. It was $116, not $106.

Americans are still having a lot of stuff delivered from DoorDash and Uber, and it shows how much we'll pay for convenience

<ul class="summary-list"><li>I took a trip to see my family without my husband; it felt great to be reunited with him afterward.</li><li>We now spend as much time apart, traveling, watching TV, and hanging out with friends.</li></ul><a target="_blank" class="" href="https://www.businessinsider.com/ex-husband-divorce-best-friend-2024-8">My best friend</a> is married to a pilot, so she spends almost half of her time apart from her husband.I've observed that their marriage remains romantic despite this. She believes that the time apart is good for their relationship because it makes them miss one another and appreciate their <a target="_blank" class="" href="https://www.businessinsider.com/couple-spends-a-lot-of-time-together-2022-5">time together</a>.After a recent trip home to visit family without <a target="_blank" class="" href="https://www.businessinsider.com/female-breadwinner-supports-husband-stays-home-2024-8">my husband</a>, I noticed how happy we were to be reunited.Since then, I've been recreating time apart from each other as often as possible, and I now think it's the key to maintaining a <a target="_blank" class="" href="https://www.businessinsider.com/signs-youre-in-a-healthy-relationship-2023-11">healthy relationship</a> with my husband and myself.<h2 id="ba9160c7-7479-4bca-a4de-ff6f7ebc5f14">We continue to take solo trips</h2>I'm from Miami, while <a target="_blank" class="" href="https://www.businessinsider.com/in-laws-kids-grandparents-broke-house-babysitting-rules-backfired-2023-12">my in-laws</a> live in Tennessee. After seeing how nice it felt to travel alone and return to an affectionate husband, we decided to start visiting our respective families separately.This gives each of us a handful of <a target="_blank" class="" href="https://www.businessinsider.com/annual-solo-trip-identity-outside-being-mom-2024-6">trips every year</a> where we are not only apart from one another but we have the opportunity to remember where we came from and who we are as individuals.<h2 id="579b70f5-b443-41d9-81ec-58b6b20a8c34">Because we work together, it's actually a challenge to stay apart</h2>Since my husband and I work together, our situation is unique. Potentially, we could be together almost all of the time.To avoid this, we take our own cars to work, so it still feels like we're independent beings from one another. Plus, we really only see each other in passing during the day, and I never eat lunch with him. Even at <a target="_blank" class="" href="https://www.businessinsider.com/workers-spending-less-time-in-meetings-productivity-2024-4">employee meetings</a>, we do our best to sit separately within our respective departments.<h2 id="d9ea82c7-7f0e-476a-a1d0-404c499175d2">We respect each other's time with friends</h2>Many of <a target="_blank" class="" href="https://www.businessinsider.com/laid-off-by-friend-turned-boss-2024-7">my good friends</a> still live in Miami, while my husband has several friends who live in nearby towns.Every summer, we each take a few days away from home to stay with a friend. While we check on the dates with each other to make sure there are no <a target="_blank" class="" href="https://www.businessinsider.com/school-start-times-in-conflict-dont-mesh-with-work-2023-9">scheduling conflicts</a>, we also encourage each other to please take some time away.It's nice to get a break from each other, either at home or at our friends' — where we can be different versions of ourselves.<h2 id="bb8056d8-6093-46ed-833a-b4b2b38cf23c">I do a lot of my self-care away from the house</h2>I like to take long walks, go to <a target="_blank" class="" href="https://www.businessinsider.com/did-hot-yoga-for-a-month-got-more-toned-stronger-2024-5">yoga classes</a> occasionally, and treat myself to a monthly massage.I used to feel guilty for using my personal time for myself instead of doing something with my husband, but now I recognize that I'm a better person when I take time to care for myself, which, in turn, makes me a <a target="_blank" class="" href="https://www.businessinsider.com/wife-financial-goals-both-of-us-thriving-2024-8">better wife</a>.<h2 id="49aae49c-6104-49ad-86d8-270b39e67a55">Even when we're both home, we have what we call 'alone nights'</h2>My husband and I have <a target="_blank" class="" href="https://www.businessinsider.com/making-friends-as-an-adult-stranger-dinner-party-review-2023-10">dinner together</a> almost every night, but we do not always spend our time before bed together.We only make a point to cuddle up on the couch and watch one of our shows together once a week. I'm usually up in our room reading every other night, and he's downstairs watching one of his shows.I like relaxing at night because it's essentially how we operated before we lived together. I get to remember who I was before I found him and how happy I am that I did. When we take our <a target="_blank" class="" href="https://www.businessinsider.com/improved-sleep-after-removing-phone-tv-tech-bedroom-2024-3">TV night</a> together, I really enjoy it, because it feels special instead of just the norm.<h2 id="8a3c61ed-6841-45b5-873e-75380542b7b7">Now, our time together is prioritized</h2>By prioritizing time apart from one another, the time we do spend together feels more important. I am grateful for the times we spend together, and because of that, I can be more present.The things we do together suddenly become more meaningful. We also make the point to spend our time together in a quality way, such as going on a mini vacation to the beach or planning a weekend <a target="_blank" class="" href="https://www.businessinsider.com/stopping-date-night-saved-my-marriage-2024-2">date night</a>.When we aren't spending every moment of our lives together, I don't get used to my husband being around, and it helps me not to take him for granted. Making the point to spend time apart from my husband has been one of the best things we've done for <a target="_blank" class="" href="https://www.businessinsider.com/determined-marriage-end-in-divorce-backfired-2024-8">our marriage</a>. It feels like we remain two separate people who are choosing to be with one another.Plus, when I'm on my own, I fill my own cup and rejuvenate myself so that I come into our relationship feeling whole rather than looking to my husband to complete me.

My husband and I try to spend as much time apart as possible. It makes us stronger. 

<ul class="summary-list"><li>Trump's second term will be much different than his first term.</li><li>That's in part because of how much he's transformed the party in his own image since 2016.</li></ul>This may not be <a target="_blank" class="" href="https://www.businessinsider.com/donald-trump-wins-presidential-election-race-2024-11">President-elect Donald Trump's</a> first time in the White House, but his second term is bound to look much different than his first term.The biggest factor in that difference: Trump is dealing with a GOP that's much more friendly to him and his priorities than it was eight years ago.When Trump was elected in 2016, he faced substantial pockets of opposition within his own party. Dozens of <a target="_blank" class="" href="https://www.businessinsider.com/trump-tape-republicans-withdrew-endorsements-obscene-video-comments-2016-10#sen-rob-portman-of-ohio-donald-trumps-comments-were-offensive-and-wrong--i-can-no-longer-support-him-i-continue-to-believe-our-country-cannot-afford-a-hillary-clinton-presidency-i-will-be-voting-for-mike-pence-for-president-3">prominent Republicans</a> had called on Trump to withdraw from the race in the wake of the "Access Hollywood" tape, there were essentially zero Republicans in Congress who owed their political careers to him, and the direction of the party seemed very much up for debate.But over four successive election cycles — the 2018 midterms, the 2020 election, the 2022 midterms, and this year's election — Trump has steadily remade the party in his image."This Republican Party is not the Republican Party of 2010," said Daniel Schuman, a Congress expert and the Executive Director of the American Governance Institute. "It's got some of the same constituent people, but who is in charge, and what issues come to dominate is totally different."Consider the difference between House Speaker Paul Ryan, who Trump had to work with during the first half of his first term, and House Speaker Mike Johnson, who is expected to remain in his role if Republicans keep control of the lower chamber.Ryan had already been serving in the House for 18 years when Trump took office, and the two men had different ideas for the direction of the party, with Ryan's small-government, traditionally conservative views clashing with Trump's more populist ideas.Johnson was elected in 2016, at the same time as Trump. He played a <a target="_blank" class="" href="https://www.businessinsider.com/who-is-mike-johnson-republican-speaker-house-louisiana-2023-10">major role</a> in Trump's efforts to overturn the 2020 election. He became speaker after Trump <a target="_blank" class="" href="https://www.businessinsider.com/trump-tom-emmer-speaker-nominee-tragic-mistake-2023-10">single-handedly tanked</a> the candidacy of the man who Republicans chose immediately before him. And he was <a target="_blank" class="" href="https://www.businessinsider.com/which-republicans-attended-trump-hush-money-trial-2024-5">among the Republicans</a> who flocked to Manhattan to attend Trump's "hush money" trial. In other words, he's personally loyal to, and dependent upon, the once and future president in a way that Ryan was not.The same is true when it comes to the Senate. While Senate GOP Leader Mitch McConnell's <a target="_blank" class="" href="https://www.businessinsider.com/mcconnell-called-trump-despicable-human-being-jd-vance-comments-worse-2024-10">disdain for Trump</a> is well known, his two most likely successors — Sens. John Thune of South Dakota and John Cornyn of Texas — have each gone to great lengths to forge a strong relationship with the president-elect ahead of leadership elections next week."Trump has a much stronger grip on the Republican Party than he did in 2016," said Ryan Williams, a Republican strategist who worked on Mitt Romney's 2012 presidential run, noting that Johnson is more willing to work with Trump than Ryan.And it's true all the way down. In the last eight years, scores of GOP lawmakers whose tenures predated Trump, and who were dissatisfied with the direction of the party under his watch, either retired or went down to defeat. That includes all but two of the <a target="_blank" class="" href="https://www.businessinsider.com/republicans-voting-to-impeach-trump-capitol-insurrection-2021-1">10 House Republicans</a> who voted to impeach him after January 6.Almost all who remain are either loyal supporters or willing to accommodate Trump. Large swaths of both the House and Senate GOP conference were elected after Trump took office, and every Republican in Congress has had to run in an election cycle where Trump was the leader, officially or unofficially, of the party.Still, some divisions remain among Republicans. While the party has grown more populist on economics under Trump's watch, there are still some Republicans who are <a target="_blank" class="" href="https://www.businessinsider.com/david-schweikert-profile-trump-realignment-arizona-economic-interests-abortion-2024-10">traditional fiscal hawks</a>.There are also major divisions within the party on national security, with some preferring a more restrained approach to foreign policy as others continue to argue for intervention abroad. One proxy for this divide is the issue of Ukraine: <a target="_blank" class="" href="https://www.businessinsider.com/which-house-republicans-voted-against-ukraine-russia-aid-2024-4">Just over half</a> of House Republicans voted against a more than $60 billion Ukraine aid package last year, while <a target="_blank" class="" href="https://www.businessinsider.com/which-senators-voted-against-ukraine-israel-aid-tiktok-2024-4">most Senate Republicans</a> voted for it.But when it comes to Trump the person, Republicans are likely to be far more deferential than in the past, both out of loyalty and fear.That's likely to have major implications when it comes to Trump's plans to <a target="_blank" class="" href="https://www.businessinsider.com/what-would-donald-trump-do-second-term">reshape the federal bureaucracy</a> and alter American institutions."There are Republican institutionalists, but the Republican institutionalists are largely too afraid to do anything about it," said Schuman.Brent Griffiths contributed reporting to this story.

Trump is retaking power with a much more obedient GOP this time

<ul class="summary-list"><li>Elon Musk reportedly joined Trump's calls with two world leaders, including Zelenskyy.</li><li>It's an early indicator of just how close Musk is with the incoming president.</li></ul>Elon Musk joined President-elect Donald Trump's calls with both Ukrainian President Volodymyr Zelenskyy and Turkish President Recep Tayyip Erdogan this week, according to several reports.<a target="_blank" class="" href="https://www.nytimes.com/2024/11/08/us/politics/trump-musk-zelensky.html">The New York Times</a> reported on Friday that Trump handed the phone to Musk during a phone call with Zelenskyy on Wednesday, when both men were at Mar-a-Lago. <a target="_blank" class="" href="https://www.axios.com/2024/11/08/musk-trump-zelensky-ukraine-call">Axios</a> reported that Musk told the Ukrainian leader that he would continue to support the besieged country via his Starlink satellites.That same day, Musk was present for a call between Trump and Erdogan, which took place while Trump was "at a family dinner" with the billionaire businessman and his child, <a target="_blank" class="" href="https://www.reuters.com/world/middle-east/eying-reset-ties-erdogan-invites-trump-visit-turkey-2024-11-08/">according to Reuters</a>.Musk's reported presence on the calls underscores just how close the tech billionaire is with the incoming president, whom he spent <a target="_blank" class="" href="https://www.businessinsider.com/elon-musk-trump-gop-spending-130-million-2024-10">more than $119 million</a> to help elect. Beyond supporting Trump's campaign financially, Musk joined the president-elect at rallies and <a target="_blank" class="" href="https://docs.google.com/document/d/1IfpCowj7gdPROCXZ1TT7F-FsxEb9XW4-FlgbT-w-jBg/edit?tab=t.0">held solo town halls</a>.Throughout the campaign, Musk made aspects of his governmental vision clear. He proposed creating a <a target="_blank" class="" href="https://www.businessinsider.com/donald-trump-rally-elon-musk-save-department-government-efficiency-2024-10">Department of Government Efficiency</a> — or "DOGE," named after the cryptocurrency — to review federal spending. Trump has agreed to put Musk, whom he called an <a target="_blank" class="" href="https://www.businessinsider.com/trump-praises-elon-musk-a-star-is-born-2024-11">"amazing guy"</a> in his acceptance speech, in charge of the future department.With his new proximity to the Oval Office, Musk has a <a target="_blank" class="" href="https://www.businessinsider.com/trump-won-election-what-that-means-for-elon-musk-2024-11">lot to gain professionally.</a> In his potential role as the head of DOGE, he would oversee some of the very agencies that regulate his businesses, including Tesla and SpaceX. Tech leaders across Silicon Valley see much to gain from Musk's new Washington ties, as they hope the billionaire will encourage Trump to <a target="_blank" class="" href="https://www.businessinsider.com/elon-musk-could-help-deregulate-tech-amid-a-trump-victory-2024-11">slash regulation</a>.Spokespeople for Trump and Musk did not immediately respond to requests for comment.

Elon Musk joined Trump's call with Zelenskyy, showing the Tesla CEO's new influence after spending at least $119 million on the campaign

<ul class="summary-list"><li>After I had my first child, I decided to make a career change and started my own business.</li><li>It took time, but I started making six figures, and during the pandemic, I was the breadwinner.</li></ul>After having my son in 2015, with the encouragement of my husband, I decided to <a target="_blank" href="https://www.businessinsider.com/best-tips-for-changing-careers-finding-fulfilling-work-2024-5">change my career</a>. I'd been working as a print journalist up until that point and was ready for a new challenge. I enjoyed journalism, but it was poorly paid and often very stressful.I wanted a career that offered me flexibility so that I could spend time with my family while also allowing me to be creative and do what I love most, which is writing. So, when my son was about 10 months old, I launched my own <a target="_blank" href="https://www.businessinsider.com/how-turned-copywriting-side-hustle-into-974000-business-teacher-2022-12">copywriting and content business</a>.<h2 id="e98acb92-5a04-471a-b90c-49df43d66e58">My business became grew, and eventually, I made six figures</h2>It was hard work getting it off the ground. I really had no idea how to run a business, so I had to educate myself about simple things like how to invoice a client and the kind of insurance I needed.I was also absolutely terrible at marketing myself (and still am to this day) and would flounder and stutter when asked what I did for work. Luckily, my husband is a born businessman, and through talking to people at his myotherapy and remedial massage clinic, he hooked me up with several clients that became my bread and butter.As the years passed, my business slowly grew, and I picked up more clients, mainly through word of mouth. In the 2019-2020 financial year, just as the pandemic was hitting, my business was going gangbusters. I more than <a target="_blank" href="https://www.businessinsider.com/doubled-income-microsoft-started-career-factory-2024-6">doubled my income</a> that financial year, and for the first time in my life, I felt like I was earning good money and that my work was valued.During the COVID-19 lockdowns in Melbourne, where we live, in 2020, my husband had to close his clinic while I was able to continue working from home. I <a target="_blank" href="https://www.businessinsider.com/female-breadwinner-supports-husband-stays-home-2024-8">began supporting the family financially</a> while he cared for our 1-year-old daughter and homeschooled our son, who was 5 at the time.I worked long hours, and due to the time difference with some of my clients, I often had early starts and late-night meetings. Initially I didn't mind because I was earning such good money, but after a while, I began to feel like my family life was suffering because of my work.<div type="image" title="Melissa Noble and her son at a raspberry field picking berries and wearing hats." height="1245" width="1660" msid="113349192" hostid="261" sizebytes="213832"></div><h2 id="525492e5-5a8c-4825-a865-bf11c6d27399">I was grateful my income could support my family but didn't feel fully present</h2>Often, I'd be distracted on my phone, answering emails to clients or helping out one particular client with crisis communications. I felt like I was <a target="_blank" href="https://www.businessinsider.com/mothers-childcare-working-parents-moms-good-bad-news-why-2024-5">never fully present with my kids</a>. There was always some work-related task to attend to in the background.By 2021, I'd hit six figures, and in 2022, I had my best year yet. That same year, I got pregnant with my third child and took four months of maternity leave.Babies have a way of making you slow down and smell the roses, and when I did, something shifted in me. I thought more about my life and what was important to me. I came to the conclusion that I didn't want to look back and have regrets down the track, <a target="_blank" href="https://www.businessinsider.com/older-mom-parent-regret-wait-have-kids-prioritize-career-2024-3">wishing that I'd spent more time with my kids</a> rather than prioritizing money.When I went back to work, I decided to work only during school and daycare hours and spend as much quality time with my three children as possible. I cut back to about 27 hours over four days a week, which meant sacrificing a large portion of my income — probably about 30%.Obviously, with the loss of income, we had to make sacrifices elsewhere. Nowadays, there are fewer nice-to-haves, but we have more than enough of the essentials, and plenty of what matters most — time together.They say that time is the most valuable commodity, and I couldn't agree more. It's up to you how you spend it, but once you've used it, you can never get it back. For me, the trade-off of <a target="_blank" href="https://www.businessinsider.com/pay-cut-childcare-budget-decision-challenges-2024-8">working less to have more time with my children</a> and a better work-life balance was totally worth it. I feel happier than ever, knowing that I'm making memories with my kids, rather than more money in the bank.

I built up a 6-figure business but didn't spend enough time with my kids. Now, I work 30% less and feel much happier.

<ul class="summary-list"><li>Americans' favorite tech gadgets could surge in price under Donald Trump's proposed tariffs, per a new report.</li><li>The president-elect vowed to install tariffs of 10% on US imports and 60% on Chinese goods.</li></ul>Buying a <a target="_blank" class="" href="https://www.businessinsider.com/guides/tech/best-tv">new television</a> now instead of next year could save you hundreds of dollars.Under President-elect Donald Trump's proposed tariff plans, consumers will likely see <a target="_blank" class="" href="https://www.businessinsider.com/mark-cuban-donald-trump-tariffs-raise-prices-inflation-economists-agree-2024-11">prices surge</a> on big-ticket purchases, including several popular tech items and gadgets, according to a Consumer Technology Association <a target="_blank" class="" href="https://shop.cta.tech/products/how-the-proposed-trump-tariffs-increase-prices-for-consumer-technology-products">October report.</a>Trump has vowed to install a blanket tariff of 10% to 20% on all imports and a flat, additional tariff of at least 60% on Chinese goods — a move many economists have warned will <a target="_blank" class="" href="https://www.businessinsider.com/donald-trump-election-win-high-inflation-risk-tariffs-deportations-taxes-2024-11">raise prices for American consumers</a> and lead to inflation.During his first term, Trump made good on many of his campaign economic promises, <a target="_blank" class="" href="https://www.businessinsider.com/trump-china-trade-war-list-of-goods-tariffs-2018-9">imposing a wave of tariffs</a> in 2018 and 2019 on certain US imports from China, including steel, semiconductors, and EVs.Economists <a target="_blank" class="" href="https://www.cato.org/blog/americans-paid-trump-tariffs-would-do-so-again">cited</a> in a Cato Institute report from earlier this year estimated that Trump's first-term tariffs cost the average American household about $830 a year.Trump has said his proposed tariffs would not increase prices for US consumers. But the former president's <a target="_blank" class="" href="https://www.businessinsider.com/trump-tariffs-hit-company-stock-profits-hardest-china-investing-manufacturing-2024-11">tariff plans</a> would impact more than just a few key items this time: The consumer technology sector would be hit especially hard, and prices would rise on some of the most common tech items bought by US shoppers, the CTA report found.The pre-election report used Trade Partnership Worldwide, LLC research to examine how Trump's tariffs would affect 10 consumer technology products found in nearly every American home, including non-automobile lithium-ion batteries commonly used in portable electronics, TVs, computer accessories, connected devices, headphones, monitors, PCs, laptops and tablets, video games, and <a target="_blank" class="" href="https://www.businessinsider.com/xiaomi-laptop-apple-inventec-china-2015-9">smartphones.</a>The report found that tariff effects on those products alone would shrink US consumers' <a target="_blank" href="https://www.businessinsider.com/personal-finance/investing/purchase-power">spending power</a> in the sector by $90 billion, assuming no countries or products are excluded from the blanket tariff ring.Products for which <a target="_blank" class="" href="https://www.businessinsider.com/chinese-brands-crept-into-life-tiktok-lenovo-tencent-xiaomi-dji-2023-8">China is the major supplier</a> would see the most dramatic price increases. China's economy is a more vulnerable state than it was when Trump previously implemented tariffs. The country is combating low wages and high unemployment among young people, leaving China's household spending far below the global average, <a target="_blank" href="https://www.reuters.com/world/china/why-chinas-economy-is-more-vulnerable-trump-tariffs-this-time-2024-11-06/">Reuters</a> reported earlier this year.In 2023, China accounted for 87% of US video game console imports, 78% of smartphone imports, and 79% of <a target="_blank" class="" href="https://www.businessinsider.com/china-smart-devices-market-2013-2">laptop and tablet imports</a>, the Consumer Technology Association reported.Under Trump's tariffs, the average price of <a target="_blank" class="" href="https://www.businessinsider.com/guides/tech/best-budget-gaming-laptops">laptops and tablets</a> could skyrocket 45%, jumping an additional $200-$350 from their current prices, the CTA report found.Similarly, smartphones would see a more than 25% increase in consumer price, surging more than $200 from their average October price, the report said, which also drew on trade and tariff data from the World Integrated Trade Solution, the US Census Bureau, and the Global Trade Analysis Project.Under Trump's tariffs, video game consoles, meanwhile, could cost nearly $250 more than they currently do, and monitors could increase by more than $100, the report found. Televisions will see a 9% increase in consumer price, costing an additional $48 on average, according to the CTA report.To combat rising prices, US consumers would likely <a target="_blank" class="" href="https://www.businessinsider.com/retirement-saving-inflation-cost-of-living-crisis-investing-401k-pensions-2024-11">slow their spending</a> on such items, decreasing laptop purchases and tablets by 54% and smartphones by 44%, the report found.Gary Shapiro, CEO of the Consumer Technology Association, and Vice President of International Trade Ed Brzytwa warned in the organization's October report that the tariff's impacts on consumer technology could extend beyond the sector."The proposed tariffs will not create more employment or manufacturing in the US," the CTA executives wrote. "In fact, the opposite may happen where our productivity decreases and jobs may be lost over time when workers and businesses have less affordable access to technology."

Here's how much more laptops, TVs, and smartphones could cost under Trump's proposed tariffs, consumer group says

<a target="_blank" href="https://www.businessinsider.com/hilary-swank-is-happy-to-be-older-mom-2024-9">Hilary Swank</a> has always followed her own rules, whether she's beating the odds to become an Oscar-winner or building a family and expanding her career in her 40s and 50s.She knew she wanted to be an actor from the age of eight, and was undeterred by her humble beginnings in a trailer park.After her sophomore year of high school, Swank and her mom moved from small-town Washington to LA so she could pursue her dream. They <a target="_blank" href="https://www.businessinsider.com/rich-and-famous-people-who-once-lived-in-car-2016-12">lived in her mom's car</a> for the first month, and then in a one bedroom apartment."A lot of people will say, 'Well, I have this idea, but it just seems so far-fetched.' And I just say, 'keep going towards it,'" Swank told Business Insider.At 25, she <a target="_blank" href="https://www.businessinsider.com/hilary-swank-hollywood-gender-pay-gap-salary-2016-10">won her first Oscar</a> for 1999's "Boys Don't Cry," beating out both Meryl Streep and Julianne Moore. Five years later, she received her second Oscar for "Million Dollar Baby."<div type="image" title="Hilary Swank gives an acceptance speech at the Oscars in 2000." height="1024" width="615" msid="114325564" hostid="261" sizebytes="90320"></div>"I never had an alternate like, 'well, look, if this doesn't work out. I'll do this,'" Swank said.At 48, she embarked on what she considers her biggest role yet — <a target="_blank" href="https://www.businessinsider.com/hilary-swank-pregnant-with-twins-at-48-2022-10">motherhood</a>. She's now 50 and her twins, Aya and Ohm, are 18 months old.Swank spoke to me on a video call from the Manhattan headquarters of HealthyBaby, where she has been the chief innovation officer since February.She first discovered the brand that makes sustainable diapers, baby wipes, and skincare products with minimal chemicals after learning that some mainstream products can contain traces of carcinogens. She resonated so strongly with the brand's mission that she asked to help expand their product line.Swank said she prioritizes jobs with the flexibility that allow her to take breaks when she needs, so she can spend as much time with her twins as possible. Outside of working hours, Swank's priority is her family and self-care."The time that I'm taken away from my babies, I want to make sure that it's utilized well and that there's actually a reason for being away from them," she said.In this installment of <a target="_blank" href="https://www.businessinsider.com/bear-grylls-daily-routine-barefoot-walks-cold-plunges-plenty-meat-2024-9">Business Insider's "5 to 9" series</a>, where celebrities and high-flyers share how they spend the hours they're not working, Swank shared how she keeps fit, what she eats, and how she recharges.<h2 id="7e7a4e8e-d0f7-4dc7-8eaa-3d33a00af6dd">Meditating in the morning </h2><div type="image" title="A pregnant Hilary Swank and husband Philip Schneider posing at the Golden Globe Awards." height="4000" width="6000" msid="114325560" hostid="261" sizebytes="361952"></div>Talk me through your morning routine.When I wake up in the morning, if I have the energy, I meditate. Even if it's just for three minutes, I try to sit quietly and settle into my day.Then my husband and I get the bottles ready and wake the babies up. When I'm not on set, I can usually work from home, so the first few hours of the day is family time.We eat breakfast together, which I believe is really important, we play, we hang out, and then my husband and I put the twins down for a nap.What are your eating habits?My husband is definitely the main cook, I struggle to make toast!But I'm a big eater, I eat every hour and a half, and think of food as fuel. I definitely like to have protein with every meal — whether it's beans and rice or eggs or a small piece of fish — and I make sure that I'm eating the right fruits and vegetables.I was vegetarian for 23 years, but now I'm mainly plant-based except for eggs and fish.I don't like to restrict myself but I listen to my body. If, for example, I'm <a target="_blank" class="" href="https://www.businessinsider.com/how-to-eat-carbs-without-blood-sugar-spikes-2024-9">craving sugar</a>, I know that I'm either tired or I'm not getting enough vitamins. And once I get some rest and eat something nutritious then I feel better. But if I want sugar, I do eat it.<h2 id="cc2b5f82-95c6-4bb5-b944-93bc3d2b3e1e">Walking every day</h2><div type="image" title="Hilary Swank and Philip Schneider applaud at the French Open." height="682" width="1024" msid="114325563" hostid="261" sizebytes="43600"></div>As a mom to two babies, are you able to find the time to exercise?I love to exercise. It is air that I breathe, but I don't have as much time to exercise at the moment. Being a new mom of twins makes that a little more challenging.But I do make sure that we go for a walk everyday, and I love to play tennis whenever I can.How do you decompress when you're stressed?Ultimately working out for me is about stress relief. I really like <a target="_blank" class="" href="https://www.businessinsider.com/invest-day-exercise-boost-longevity-aging-expert-physiologist-2024-8">resistance training</a> and I try to do it twice a week. It really helps me cope with stress and I find it also makes me sleep better.And now there's the added element of wanting to <a target="_blank" class="" href="https://www.businessinsider.com/essential-healthy-habits-for-your-twenties-thirties-longevity-advice-2023-12">stay strong and healthy for my babies</a>. I want to be able to pick them up and throw them around. I want to play and be outside with them. And eventually I want to be playing tennis with them.Do you have a nighttime routine?If I can get home in time to bathe the babies and put them down, then I win. That's my ideal evening.I totally believe in the ritual of self-care. I always make time for skincare before I go to bed. I wash my face, moisturize, use eye cream, and neck cream.It's something that makes me sleep better. I could never go to sleep with a dirty face.This interview has been edited and condensed for clarity.

How Hilary Swank spends her 5 to 9 — from meditating to eating every hour and a half

<ul class="summary-list"><li>Roughly 7 million people worked as delivery contractors for <a target="_blank" class="" href="https://www.businessinsider.com/the-delivery-reckoning-is-here-doordash-uber-instacart-gig-work-2024-7">DoorDash</a> in 2023.</li><li>The majority of them were women, millennials, according to data from the company.</li></ul>If you've ever wondered who's delivering your dinner or groceries, <a target="_blank" class="" href="https://www.businessinsider.com/i-started-delivery-business-after-working-for-doordash-amazon-flex-2024-3">DoorDash</a> has the data.And it turns out the people who hand over your orders are overwhelmingly young, women, and part-timers, according to the delivery service.About 7 million people made deliveries for DoorDash last year. But, surprisingly, most of them averaged just a few hours a week on the gig.Seventy-two percent of DoorDash's <a target="_blank" class="" href="https://www.businessinsider.com/doordash-grubhub-uber-workers-gig-work-feels-like-a-job-2024-8">gig workers</a> devoted less than four hours a week to making deliveries, according to the company. That figure includes just the time that gig workers spend on a delivery. Including downtime between orders, about 62% of workers spent less than four hours a week working for the app.DoorDash's workforce of independent contractors also skews young and female. Fifty-five percent of DoorDash's workers, whom the company calls "Dashers," were between 26 and 44 years old in 2023, according to DoorDash. And 60% said they identified as women.Many of DoorDash's contractors are using the service to make ends meet — either to cover their mortgage, pay off debt, or have income between jobs — in addition to working a full-time position, <a target="_blank" class="" href="https://doordash2023.publicfirst.co/wp-content/uploads/DoorDash%202023%20Community%20Impact%20Report.pdf">a 2023 report</a> from the company found. As of 2022, <a target="_blank" class="" href="https://about.doordash.com/en-us/news/dashers-with-full-time-jobs-value-supplemental-income-and-flexible-hours">44% of DoorDash contractors</a> also had a full-time job."It really is a complementarity to what they already do," DoorDash CEO Tony Xu said on an earnings call in February, referring to the company's Dashers.The data highlights how side hustles remain a key part of the gig economy. <a target="_blank" href="https://www.businessinsider.com/gig-economy-overemployment-quit-job-increase-income-earnings-side-hustle-2024-3">Many workers supplement</a><a target="_blank" class="" href="https://www.businessinsider.com/gig-economy-overemployment-quit-job-increase-income-earnings-side-hustle-2024-3"> their income</a> by delivering groceries, driving passengers around, walking dogs, or completing other tasks on a one-off basis.Other apps, such as Instacart, Uber, and Lyft, also tout their contractors' ability to work as little or as much as they want. Some gig workers that Business Insider has spoken with switch between two or more of the apps, looking for the most lucrative rides or deliveries.DoorDash's contractors are juggling work on the app as one of multiple obligations, according to the company's data. Eighty-four percent of Dashers had other responsibilities, ranging from part-time work to taking care of children, DoorDash <a target="_blank" class="" href="https://about.doordash.com/en-us/news/insights-into-the-flexibility-and-freedom-of-dashing#an-average-of-4-hours-per-week-doesnt-always-mean-4-hours-every-week">found last year</a>.Do you work for a gig delivery service and have a story idea to share? Reach out to this reporter at <a target="_blank" href="mailto:abitter@businessinsider.com">abitter@businessinsider.com</a>

Most DoorDash gig workers spend a surprisingly short time doing the job

<ul class="summary-list"><li>Wendy Altschuler left her home state of Montana in her early 20s after finding love.</li><li>She has rarely returned — a few times when her mom was dying and later for her dad's second wedding.</li></ul>At 19, I fell in love with a long-haired musician wearing a white linen shirt dotted with wooden buttons. He caught my eye while strumming an acoustic guitar and singing his heart out at an open-mic-night dive bar in Montana.It only took two years before I <a target="_blank" class="" href="https://www.businessinsider.com/left-hometown-seeking-job-opportunities-au-pair-travel-europe-backpacking-2024-2">packed up everything I owned and moved</a> across the country to build a life with him in Chicago, leaving the weathered mountains, coniferous forests, and wildflower-filled meadows of my childhood forever in the rearview mirror.Later, I'd marry that music man. Together, we weathered the vicissitudes of life through the challenges of working and paying for college, moving multiple times, and going through career changes. And, just as I was <a target="_blank" class="" href="https://www.businessinsider.com/parental-stress-is-a-public-health-crisis-2024-9">becoming a mother</a>, I'd lose my own through a lengthy and painful struggle with breast cancer.Even though we could barely afford it at the time — with three little boys to take care of — we made the journey back to my home state to spend time with my parents and to give my children a chance to feel their grandparents' love.After <a target="_blank" class="" href="https://www.businessinsider.com/only-child-dealing-alone-mom-illness-2024-4">my mom died</a>, the worry about my father's health and welfare grew. How would he endure, all alone without my mom? What was my responsibility in all of this, living several states away and raising my own family?<div type="image" title="Grandpa with three grand sons seated on a wooden bench" height="2330" width="3262" msid="114231912" hostid="261" sizebytes="560444"></div><h2 id="c663ac73-ff61-40ea-9e0a-f566d53edd99">My dad had no interest in leaving Montana</h2>But my father had created his own life, surrounded by horses and wide-open spaces. The fact that the only time he had ever visited me was for my wedding — something I told him he was obligated to do — was incredibly telling for where he'd want to spend his remaining years.When my dad found love again and chose to get <a target="_blank" class="" href="https://www.businessinsider.com/mom-remarried-accept-relationship-wedding-letting-go-2024-6">remarried</a> a few years later, it was a great relief. I was proud of him for fighting for his existence and for deciding that he deserved happiness — even at his mature age. I knew it was challenging to be vulnerable and put yourself out there again after so many decades of marriage.When we arrived in Montana for his wedding, I popped in a local coffee shop before the big day, while my husband and boys waited outside. As soon as I spotted the bold brush strokes, I knew it was hers, my mother's painting hanging on the wall.Unbeknownst to me, the owners had bought it from an antique store, where my mom sold some of her outsider art before she died. Gutted, all of it came rushing back — the pain of watching my <a target="_blank" class="" href="https://www.businessinsider.com/quit-goldman-sachs-to-take-care-of-mother-no-regrets-2024-5">mother get sick </a>and lose her hair, her vibrancy, as she withered and suffered and eventually didn't know who or where she was anymore. The sting of seeing the faraway look in my dad's tired eyes when he told the young men setting up the hospital bed in his living room, "you'll be back to pick this up, she'll be dead soon."I ran out of that coffee shop, sobbing into my hands as I struggled to explain to my husband what I had seen, trying like mad to pull myself together because my three little boys were looking up at me, and we had a wedding to get to.Two of my sons stood next to my dad, properly dressed in cowboy hats and boots, with the Bridger <a target="_blank" class="" href="https://www.businessinsider.com/mom-left-family-celebrate-40th-birthday-alone-switzerland-travel-solo-2024-8">Mountains in view</a>, while my youngest walked down the aisle with the real rings stacked on his thumbs, pointing up to Montana's big sky.<div type="image" title="Man in cowboy hat dancing with woman with a band in the background" height="5197" width="3469" msid="114231913" hostid="261" sizebytes="635810"></div>My father and I would slide our boots in tandem on the dance floor while my husband played with the band on the stage behind us. That day, I experienced a kaleidoscope of emotions, ultimately landing on gratitude for a full life, where love was the golden thread weaved throughout.A handful of months later, at Christmas, I opened the best present I'd ever received: my husband had bought me my mother's painting from the coffee shop.As the years go by, flowers sprout, bloom, and return to the soil. Ponderosa pines still smell like kettle corn and vanilla. My <a target="_blank" class="" href="https://www.businessinsider.com/mom-left-kids-home-took-middle-son-travel-alone-greece-2024-9">sons continue to grow</a> and mature and find their own passions and footing. Eventually, they will also flee the nest.<h2 id="6a592a0b-2c85-4c72-a8f9-88cb2be5c300">It had been 3 years since they'd seen Grandpaw</h2>This past summer, just before my three teenagers would start high school together, we took one more <a target="_blank" class="" href="https://www.businessinsider.com/took-teenagers-on-roadtrip-everyone-enjoyed-it-2024-10">family trip</a> back to Montana. This time, it would be a surprise — nobody would know we were coming. It wasn't a holiday, birthday, or special occasion. It was just because we love my dad.Laying the groundwork, I made sure to call him more than normal for several months prior, gently teasing out information to be sure he'd be home during our visit. Nearly every day, he visits a country coffee shop near his house, the same one we would ride horses to when I was a kid. My plan was to show up there and send my boys in to casually sit down next to him. Would he recognize them after three long years? Would this timeworn cowboy cry?When he wasn't there, however, we had to amend our plans and show up at his house. We drove back and forth before pulling into his long driveway, parking out of view. The five of us shuffled past dozens of chickens to reach his door, unobtrusive and quiet to avoid being spotted.I was a bit nervous when I knocked, heavy with the hopes of pulling off something I had been planning for so long. My old man opened the door, and we all screeched, "Surprise!"He stumbled back a step and then reached for my kids, delight stretching across his face. He said nothing and everything at the exact same moment.Got a personal essay about reconnecting with family that you want to share? Get in touch with the editor: <a target="_blank" href="mailto:akarplus@businessinsider.com">akarplus@businessinsider.com</a>.

My 3 kids spend little time with their grandpa. So, we flew across the country for a surprise visit.

I'm used to interviewees logging onto Zoom everywhere from gyms to cars. But it was a first when Bear Grylls joined our call while hiking in rugged, rural north Wales where he lives. I shouldn't have been surprised. Only seeing him abseil down a mountain with his phone in one hand would have made the set-up any more classic "Bear Grylls."It's been almost two decades since Grylls, 50, became synonymous with such white-knuckle adventure. The son of a politician who attended <a target="_blank" class="" href="https://www.businessinsider.com/eton-college-exclusive-boarding-school-boris-johnson-prince-william-photos-2019-7">Eton College, the British boarding school</a> favored by the royal family, Grylls quickly decided that the white-collar life wasn't for him. After joining the elite Special Air Service (comparable to Delta Force in the US) reserves and serving in the military for three years, Grylls carved out a reputation as an adventurer, including becoming one of the youngest people to scale Mount Everest in 1998.All this primed Grylls to become the world's most famous survivalist. By 2014, he had enough star power to convince Barack Obama to chow down on bloody salmon in the Alaskan wilderness and Zac Efron to sleep in an Appalachian cave on his show "<a target="_blank" class="" href="https://www.businessinsider.com/barack-obamas-taster-on-running-wild-with-bear-grylls-2015-12">Running Wild with Bear Grylls</a>."<div type="image" title="Bear Grylls and Barack Obama on a mountainside." height="683" width="1024" msid="113347160" hostid="261" sizebytes="97504"></div>But there's another side to Grylls: the father of three trying to live as normal and healthy a life as possible while juggling a career spanning TV, books, and speaking events. Well, as normal as you'd imagine for Bear Grylls.In the first installment of Business Insider's new "5 to 9" series, where celebrities and high-flyers share how they spend the hours they're not working, Grylls explained how he keeps fit, <a target="_blank" class="" href="https://www.businessinsider.com/bear-grylls-said-embarrassed-he-used-to-be-vegan-2023-5">what he eats</a>, and how he recharges.As Grylls told me, "That forms a foundation of everything else, doesn't it?"<h2>Weight-lifting and outdoor walks each morning</h2><div type="image" title="Bear Grylls against a backdrop of mountains." height="5504" width="8256" msid="113347158" hostid="261" sizebytes="1303150"></div>I imagine every day is different, but how do you typically start the day?I always have a big glass of <a target="_blank" href="https://www.businessinsider.com/why-jack-dorsey-drinks-salt-juice-every-morning-2019-5">salted water</a> in the morning, just a pinch of good sea salt and water.Then wherever I am in the world, whatever I'm doing, whether we're filming or just at home, I get up and I resist the urge just to go on my phone. I try to just get outside. If I'm at home, I'll take the dogs — here up in North Wales, it's often windy and rainy — but I just try to get out and walk for 10 minutes, nothing crazy, just to get outside. I always try to <a target="_blank" class="" href="https://www.businessinsider.com/tiktok-barefoot-influencers-interview-lifestyle-safety-concerns-2023-1">go barefoot</a> as well, even in the winter — unless it's zero degrees, in which case it really hurts.I use that time to say my <a target="_blank" href="https://www.businessinsider.com/102-year-old-tiktoker-shares-the-secrets-of-her-longevity-2023-9">morning prayers</a>, which I like to do when I'm walking. I like to try and start the day right — call it meditation, whatever, but it's just thinking about the day ahead, saying sorry for the many mistakes, asking for help for the day, and being grateful.Do you work out in the morning?After my morning walk, I stretch and do a workout for about half an hour, outside if possible. I used to do weekly yoga and then I started to dread it because I found it boring, so then I decided it was easier to do 10 or 15 minutes every morning instead of one massive session a week.I do a quite high-intensity <a target="_blank" href="https://www.businessinsider.com/strength-training-better-cardio-burning-fat-2023-10">weight-lifting</a> workout, but again, nothing too crazy. I don't want it to be vomit-inducing until you dread it. I've had so much of that in my life, so I go short and sharp, but definitely weights-based.The first 15 minutes of every workout is the same: 25 pull-ups, 50 press-ups, 75 squats, and 100 sit-ups. I've done it for years and it took me about three years to be able to get to do all of those in one go. But now I'm there, I actually <a target="_blank" href="https://www.businessinsider.com/rucking-buzzy-workout-busy-fit-efficient-daily-walk-challenging-2024-7">add a weighted vest</a>. So I start the same way and then just do a 15-minute weights circuit.<h2>Cold plunges to train the mind</h2><div type="image" title="Bear Grylls saluting in an army uniform." height="683" width="1024" msid="113347154" hostid="261" sizebytes="35182"></div>Is that when you're done and ready for work?Not quite. The final thing I do in the morning is <a target="_blank" href="https://www.businessinsider.com/start-day-cold-plunge-reduce-grogginess-stress-mental-sharpness-2023-4">get cold</a>. Whether it's a cold shower, whether it's five or 10 minutes in the sea… we have a little river nearby so I'll jump in that.Every day of the year, I try and get cold just for three minutes: I think that shocks the system, keeps you honest. I've done this for years, long before it was trendy to do <a target="_blank" href="https://www.businessinsider.com/cold-water-swimming-booming-during-pandemic-risks-benefits-winter-bathing-2021-2">cold water swimming</a>.The only thing that puts me off cold water nowadays is that everyone's doing it.For me this goes all the way back to SAS selection — but whenever we're getting really tough physically, I just remember this guy always used to say with a smile on his face, "This is now good mental training."And I think you can't just wait for crisis times in your life to deliver on mental strength. You've got to train it. And the cold water is your way of doing that?Yes. There's nowhere to hide and it actually doesn't really get easier. So therefore it's a bit of a discipline, isn't it? Nobody really likes the idea of discipline, but I think it's important to have a few things in your day that are not massive but are enough to keep you honest.It is hard, but once you're in, it's three minutes. You can do anything for three minutes. But actually it's amazing how many people decide to join me, and they literally can't. They have to get out after 10 seconds.That's your subconscious telling you, "Get out, this is dangerous." But actually, you can override that.If we sit in our comfort zone all the time, we rot. It's like stagnant water in a jungle, in a stream. If it's dammed up, it starts to stink. You've got to get out of that comfort pit and do little challenging things, and then when the crisis times come in your life, you're strong.So, did your time in the military play a big role in developing that mindset?There's a great phrase carved in wood at the training center in the barracks where all the Royal Marines go that says: "Comfortable with uncertainty." I never used to understand that.But actually, it is key to life. Things happen. Life hits you sideways. If you're not ready for change and you're not familiar with uncertainty, you get run over in life.<h2>Eating like our ancestors</h2><div type="image" title="Bear Grylls stands in the wilderness." height="4128" width="5504" msid="113347153" hostid="261" sizebytes="1547060"></div>Tell us about your eating habits.I eat two meals a day, so I have an early lunch and an early supper.I aim to eat really naturally, <a target="_blank" href="https://www.businessinsider.com/real-paleo-diet-plants-little-meat-study-early-human-remains-2024-1">how our ancestors ate</a> 5,000 or 10,000 years ago. I have a lot of grass-fed, good red meat, I'm definitely not scared of blood and red meat.I have a <a target="_blank" class="" href="https://www.businessinsider.com/surprising-benefits-of-eating-eggs">lot of eggs</a>. It's pretty obvious that an egg is a totally complete survival food. The yolk is beautiful, the richest part, just packed full of nutrients. All this stuff we've heard for years about egg yolks being bad and meat being bad, I get more and more skeptical of it. If I just look at it with fresh eyes, it's like, of course this is a natural, beautiful food that we're designed to thrive on. So I avoid the <a target="_blank" class="" href="https://www.businessinsider.com/some-ultra-processed-foods-may-be-healthier-than-homemade-scientist-2024-6">processed stuff</a> like pasta and cheap bread — that to me just feels a bit more like cardboard — and the crappy sugars as well. But I have a lot of honey and a lot of fruit. I have veggies in real moderation.I try and find good Greek yogurt and I just avoid all those crappy oils — I make my own mayonnaise with eggs, olive oil, and sea salt.And if I want something sweet after a meal, I have a couple of DIRTEA mushroom gummies [Grylls is an investor and partner in the functional mushroom brand].<h2>Winding down with 'insanely good' hot chocolate</h2><div type="image" title="Bear Grylls speaks to his wife Shara at Wimbledon." height="683" width="1024" msid="113347156" hostid="261" sizebytes="56306"></div>Who's the main cook in your household?Probably me. We all do our bit, but I quite like cooking. But our three boys are obsessed with cooking — not fancy stuff, but they're always fighting to get the frying pan to cook a massive T-bone steak.We also make some really good healing mushroom cacao hot chocolates with raw milk and honey, and it's just insanely good.If you get home at a reasonable hour, talk me through your ideal evening. Do you have a strict wind-down routine?Well we eat early and maybe go on a little walk afterward, just five or 10 minutes. Then I'll hang out with my wife Shara and watch a bit of telly, but she also really loves her reading. I'm quite partial to an early night. But we do like eating out actually too.I'm really lucky, I sleep really well. I know I must never take that for granted. I'm always a bit envious of people who only need three hours' sleep a night. But whenever I meet those people, they hate it. I definitely try and get a good eight-hour sleep.This interview has been edited and condensed for clarity.

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