14 free lessons
Doomscrolling lessons.
Practical help for your screen time, sleep, and focus. Find one change you can try today.
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The screen-time guide →
How to stop doomscrolling: start with one moment
Catch the scroll before it catches you.
Why doomscrolling is hard to stop
What are you actually looking for?
How to stop doomscrolling before bed
Get your phone out of your bedtime.
How to reduce screen time on iPhone without blocking everything
Make the distracting apps harder to open.
What to do instead of scrolling when you are tired or bored
Find a replacement you will actually want.
How to stop scrolling while studying or working
Protect the first ten minutes of focus.
What to do after you have spent hours scrolling
You can stop in the middle of a bad evening.
A seven-day plan to reduce doomscrolling
One week. One small change at a time.
How to check screen time on your iPhone
Read the report. Find the time you want back.
App Limits vs Downtime: which should you use?
Choose a daily budget or a protected time window.
Screen Time limits not working? Check these first.
Find the setting or moment that needs to change.
Turn off distracting notifications without missing what matters
Keep essential alerts. Quiet the invitations to browse.
How to set a screen-time goal you can keep
Protect one part of your day, then build from there.
How to stop checking your phone first thing in the morning
Prepare a first action before the feed gets a say.
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One useful change at a time.
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