Module 1 is free to start. From Module 2 onward, sign in and complete each previous lesson to unlock the next one.
Module 1: Morning Rescue
4 LessonsThe Morning Hijack
Why checking your phone first thing puts you in reactive mode for the rest of the day, and what the research says about morning screen exposure.
What Your Brain Needs First
The neuroscience of morning routines — cortisol, light exposure, and how to prime your brain for focus rather than distraction.
Designing Your Screen-Free Morning
Practical strategies for filling the first 60 minutes of your day with activities that energize and ground you.
The Obstacle Plan
Anticipating what will pull you back to your phone in the morning and building specific if-then strategies to stay on track.
Module 2: The Focus Fortress
5 LessonsThe Attention Tax
How every notification and context switch costs you cognitive resources, and why multitasking is a myth your brain pays for.
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Deep Work Blocks
How to create protected periods of focused, uninterrupted work — and why even 30 minutes of real focus outperforms hours of fragmented effort.
Module 3: Friction Engineering
4 LessonsThe Friction Spectrum
A systematic look at all the ways you can add friction to unwanted screen habits and remove friction from desired behaviors.
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Habit Stacking
James Clear's technique for attaching new habits to existing ones — and how to use it to build screen-free routines without relying on motivation.
Module 4: The Evening Wind-Down
4 LessonsThe Blue Light Problem
How screen light interferes with melatonin production and circadian rhythms, and what the research actually says about blue light and sleep.
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Beyond Blue Light
The other ways screens disrupt sleep — emotional arousal, cognitive stimulation, delayed bedtimes, and the expectation of staying connected.
Module 5: Your Intentional Digital Life
5 LessonsYour Ideal Day Map
Sketching out what a typical day looks like when screens serve you rather than consume you.
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The Flexible Framework
Building a structure that is firm enough to protect your attention but flexible enough to survive real life.