How to Stop Doomscrolling: A 14-Day Reset Plan
Why doomscrolling is so hard to stop, and a 14-day plan to break the habit: notifications, app friction, a phone-free bedroom and a healthier news diet.
Digital Addiction Awareness
Take back your attention.
Practical, judgement-free tools for anyone who picks up their phone more than they’d like: self-checks, reset plans and what the science really says.
Start with the self-check
How much is your phone running your day?
A short reflection on your phone habits. It is not a diagnosis, and your answers never leave your device.
The 14-day reset
One small change every two days
Days 1–2
Silence non-essential notifications
How to cut notification overload on iPhone, Android, Mac and Windows: a simple triage rule, the exact settings to change, summaries, badges and app-by-app tips.
Days 3–4
Set daily app limits
A step-by-step guide to iPhone Screen Time: app limits, Downtime, Always Allowed, a Screen Time passcode and the settings that make limits actually stick.
Days 5–6
Switch your screen to grayscale
Does turning your phone grayscale really cut screen time? What small studies found, why colour matters, how to set it up on iPhone and Android, and its limits.
Days 7–8
Turn off autoplay
How to turn off autoplay and tame recommendations on YouTube, Netflix, Disney+, Prime Video, Facebook, X, LinkedIn and browsers, and why it helps.
Days 9–10
Charge your phone outside the bedroom
Why a phone-free bedroom helps sleep and focus, what to use instead for alarms and emergencies, and a simple one-week plan to make the change stick.
Days 11–12
Stop checking your phone at work
Practical ways to stop checking your phone at work: why the urge happens, Focus modes, notification summaries, physical distance and a check-in schedule.
Days 13–14
Plan your first digital sabbath
How to take a digital sabbath: choose your timing and rules, prepare so nothing goes wrong, plan offline activities, handle emergencies and make it stick.
The reading list
Dopamine Detox: What the Science Actually Says
Does a dopamine detox work? What dopamine really does, why the popular version is a myth, and the evidence-based habits that deliver what a detox promises.
Digital Wellbeing on Android: A Setup Guide
How to set up Digital Wellbeing on Android: the dashboard, app timers, Focus mode and Bedtime mode, plus Family Link for kids and tips that make limits stick.
Social Media Detox: A 30-Day Plan
A realistic 30-day social media detox: what to prepare, a week-by-week plan, how to handle cravings and FOMO, and how to rebuild a healthier routine after.
App Blockers Compared: Which Type Actually Works?
App blockers compared by approach: built-in limits, scheduled blockers, pause-before-open apps, focus timers and browser extensions, with pros, cons and tips.
Dumbphones in 2026: Are They Worth It?
Are dumbphones worth it? The main types of minimalist phone, what you gain and lose, network pitfalls and a cheap way to test life without a smartphone.
Screen Time and Sleep: What Studies Show
What research says about screens and sleep: blue light versus stimulating content, why bedtime scrolling delays sleep, and changes that make a difference.
How to Quit Short-Form Video
Why short-form video is so hard to put down, and a practical plan to quit or cut back: remove the cues, close the loopholes and replace the habit.
Digital Minimalism for Beginners
A beginner’s guide to digital minimalism: what it means, how a 30-day declutter works, which tech to keep, and rules for a calmer, more intentional phone.
Family Tech Agreement Template
A family tech agreement template covering screen-free times and zones, bedtime charging, online safety and consequences, with tips for agreeing it together.
Setting Up Focus Modes on Your Phone and Computer
Step-by-step focus mode setup for iPhone, Android, Mac and Windows: which modes to create, who to allow, schedules, automation and tips that make them stick.
Phubbing: Phones at the Dinner Table
What phubbing is, why checking your phone in company stings, what research suggests about relationships and families, and simple house rules that actually work.
FOMO and Social Media: How to Stop Feeling Left Out
What FOMO is, why social media makes the fear of missing out worse, how it affects mood and sleep, and practical ways to feel less left out online.
Email Overload: Getting to a Calm Inbox
How to beat email overload: check less often, cut what comes in, decide fast with the four Ds, use filters and templates, and set out-of-hours boundaries.
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