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

How long to break a phone addiction? An honest timeline: the 21-day myth, what the first two weeks feel like, and why the real answer is closer to two months.

Total screen time is a misleading metric. Learn why focus time matters more, what to measure instead, and how to judge a day by attention, not hours.

How to make your phone boring on purpose: friction tactics beyond grayscale for your home screen, notifications, and app placement, and why boring beats willpower.

Cut phone use at work while staying responsive to what matters. Practical tactics for fewer pickups, faster focus, and no one thinking you dropped off.

Cut your screen time in half in 7 days without going cold turkey. Cold turkey fails because it is a cliff; this is a staircase, one change a day.

Your screen-time resolution died around week two, like it does for almost everyone, for a reason that has nothing to do with willpower. Here is the fix.

Does phone use cause anxiety? An honest look at the research, the likely mechanisms, and what actually helps reduce screen-time-linked anxiety.

A dopamine detox does not do what the internet promised. Here is what actually happens in your brain, and what actually helps you reset.

Your iPhone Screen Time report shows hours and pickups, but hides context, intent, and which minutes mattered. Here is how to read it critically.

Infinite scroll was not an accident. It is a designed weapon aimed at the exact moment your self-control returns. The feed explains the engineering.

You are not addicted to your phone. The phone is the exit you take from a problem. Let us name what you walk out of every time you pick it up.

The five lies you tell yourself about your screen time. You have said every one. Let me read them back, with timestamps. I kept the receipts.