Module 1 is free to start. From Module 2 onward, sign in and complete each previous lesson to unlock the next one.
Module 1: The Honest Look
4 LessonsYou Are Not Weak
Why willpower has almost nothing to do with your screen habits, and why the smartest people in the world struggle with the same thing.
The Numbers Don't Lie
How to run an honest screen audit using your phone's built-in tools, and what the data actually means.
Nutritious, Neutral, or Draining
A simple framework for evaluating your screen time without labeling all of it as bad.
The Shame Trap
Why feeling guilty about screen use actually increases it, and how self-compassion is the real starting point for change.
Module 2: The Invisible Hooks
5 LessonsThe Attention Economy
How your focus became the most valuable commodity on earth, and what tech companies are really selling.
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Dopamine and the Slot Machine in Your Pocket
The neuroscience of variable rewards and why your phone is designed like a casino.
Module 3: Your Triggers, Your Loops
5 LessonsThe Loop Model
Trigger, urge, behavior, relief, cost — understanding the five-step cycle that drives compulsive screen use.
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Your Trigger Map
Identifying the emotional states, times of day, and situations that send you reaching for your phone.
Module 4: The First Experiments
5 LessonsFriction Is Your Friend
How adding small barriers to unwanted habits and removing barriers to desired ones can transform your behavior.
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The Environment Advantage
James Clear's insight that you do not rise to the level of your goals — you fall to the level of your systems.