Notes on screen time, behavioural econ, and putting the phone down.

How much screen time is too much? The research points to context over a magic number. Here is what studies find and how to judge your own limit.

ScreenFine is live on the App Store for iPhone. Set a daily limit, and when you cross it the apps you chose lock, until you earn the unlock.

Foqos alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

Lock Me Out alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

Apple Screen Time is an honest ledger with no enforcement: an accurate statement, then an unlocked vault. Why the built-in limits never held.

Moment alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

StickK alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

Do app blockers work? An honest review of timers, hard blockers, friction, and consequence tools, when each one helps, and why most people bypass them.

Forfeit alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

What actually improves when you cut screen time: sleep, focus, mood, and reclaimed hours. An honest, evidence-led look at the benefits and realistic timelines.

Unpluq alternatives worth trying in 2026 -- including cheaper friction tools, harder locks, and verified-exercise consequences when soft blocks stop working.

You should be on your phone less around your kids. Knowing was never the problem. Here is the actual drill to build presence, not wait for it.