Understand the systemic forces of the attention economy and how persuasive design exploits human psychology at scale

Module 1 is free to start. From Module 2 onward, sign in and complete each previous lesson to unlock the next one.

How advertising revenue models create a structural incentive to capture and hold your attention at all costs.

How recommendation algorithms learn your vulnerabilities and use them to maximize engagement.

The specific techniques companies use to engineer compulsive behavior — from BJ Fogg's lab to your home screen.

How the attention economy affects democracy, mental health, relationships, and our collective ability to focus.

Applying this systemic understanding to your own digital life — where are you most vulnerable to these forces?

The science of neuroplasticity — how your brain rewires itself based on what you repeatedly do, and why this is both the problem and the solution.

Anna Lembke's approach to resetting your pleasure-pain balance through structured periods of reduced stimulation.

How screens become the default response to every uncomfortable emotion — and why this short-circuits your ability to process feelings.

Mapping the specific emotions that drive your screen use — stress, loneliness, boredom, anxiety, sadness, anger, and the need for comfort.

Why every model of behavior change includes setbacks as normal, and how reframing relapse changes everything.

Understanding the common patterns that lead to relapse — high-risk situations, the abstinence violation effect, and the slow drift.

Connecting your screen habits to your deepest values — what kind of life are you building, and where do screens fit?

The research and practice of taking regular extended breaks from screens — weekly, monthly, or annually — and what they reveal about your relationship with technology.

How to use repetition, attention, and emotion to build neural pathways for the habits you want — and weaken the pathways for the habits you do not.

How mindfulness practices physically change the brain — strengthening attention, reducing reactivity, and building the capacity to observe without acting.

Designing a two-week intensive practice to build specific new defaults using neuroplasticity principles.

How habitual screen use reduces your capacity to sit with difficult emotions, and how to rebuild that capacity gradually.

Building a diverse set of strategies for handling difficult emotions without screens — physical, social, creative, reflective, and sensory approaches.

Recognizing that sometimes screens genuinely help — and learning to distinguish between screen use as escape and screen use as support.

Identifying the specific situations, emotions, and periods of life when you are most vulnerable to old screen habits returning.

Creating a concrete, written relapse response plan with specific actions for each of your high-risk situations.

Cultivating the inner stance that makes recovery possible — self-compassion, curiosity, and the willingness to begin again.

How your personal changes can ripple outward — influencing your household, your workplace, and your community.

How to maintain and evolve your digital wellbeing practice as technology changes, your life changes, and new challenges arise.

Writing a final statement that captures who you are becoming, how you relate to technology, and the legacy of attention you want to leave.

The Attention Architect

Curriculum

Module 1: The Attention Economy Exposed

Module 2: Rewiring Your Brain

Module 3: Stress, Emotions, and Screens

Module 4: The Relapse Playbook

Module 5: Your Attention Legacy