Health & Mind
Digital Detox: A 30-Day Plan to Reduce Screen Time
A realistic digital detox: audit your screen time, cut notifications, set phone-free times and places, replace scrolling, and keep the changes after 30 days.
9 min readHabit guides / Take back your attention
Digital Habits
You don't have to quit technology to change how you use it. Start with the 30-day plan: notice your use, cut what pulls you in, protect a few phone-free times, and replace scrolling with something you enjoy. Then pick the guide for your biggest problem.
The starting point.
Step 01
Make a 30-day plan
Audit, cut notifications, set phone-free times and keep what works.
Health & Mind
Digital Detox: A 30-Day Plan to Reduce Screen Time
A realistic digital detox: audit your screen time, cut notifications, set phone-free times and places, replace scrolling, and keep the changes after 30 days.
9 min readStep 02
Stop scrolling
Find your triggers, add friction and replace the habit.
Habit Science
How to Stop Scrolling: Break the Social Media Habit
Why scrolling is so hard to stop, and practical ways to cut it: find your triggers, add friction, replace the habit, protect key times and plan for slips.
8 min readStep 03
Protect your mornings
A separate alarm, the phone outside the bedroom and a short routine.
Health & Mind
Phone-Free Morning: How to Stop Checking Your Phone First
How to stop checking your phone first thing in the morning: a separate alarm, charging outside the bedroom, a replacement routine and a phone-free hour.
7 min readStep 04
Tame your inbox
Check at set times and decide once per email.
Focus & Routines
Inbox Zero: Simple Email Habits That Stop the Overwhelm
How to get to inbox zero and stay there: check email at set times, decide on each message once, unsubscribe ruthlessly, and use a short daily email routine.
8 min readPut it into practice.
- Check this week's screen time report.
- Turn off non-essential notifications.
- Charge your phone outside the bedroom.
- Pick one phone-free time each day.
- Choose two or three email check times.
Explore a specific question.
Health & Mind
Dopamine Detox: What It Is, What It Isn’t, and How to Do It
Does a dopamine detox work? What science says (you can't reset dopamine), the useful idea behind it, and a practical version for phone habits.
8 min read
Health & Mind
Digital Sabbath: How to Take a Day Off Screens
What a digital sabbath is, how to plan one (length, rules, exceptions), what to do instead of screens, and how to make a weekly tech-free day or half-day stick.
7 min read