Honest answers about screen time.

Written calmly, grounded in real research, and honest about where the evidence is thin. No fabricated statistics — when a number appears here, it has a source you can check.

The habits

• How to stop doomscrolling Name the trigger, add one pause, give the minutes somewhere to go.
• How to stop watching Reels Short-form loops, and a plan that doesn't rely on willpower.
• The phone-free morning Without moving to a cabin.
• Your phone before bed What it actually does to your sleep.
• Delete TikTok, or just limit it? A decision framework, including the reinstall spiral.
• Digital minimalism, gently A starting plan that keeps what you love.

The science

• The honest math How much life your screen time costs, from your own numbers.
• Average screen time by age What the numbers actually say — and which ones are made up.
• How often do we touch our phones? The touches study, and why counts beat hours.
• How long to break a phone habit? The 66-day median, and why day counts beat perfection.
• Dopamine detox, examined What the science does and doesn't say.
• 'Brain rot' and attention Taking the meme seriously, precisely.
• Social media and anxiety What the best studies actually found.
• The other-room effect Why distance is the cheapest intervention there is.

The tools

• Apps like Opal What actually helps you scroll less.
• Apps like one sec The friction approach, and where it stops working.
• Do app blockers work? Honest evidence, honest limits.
• Reduce screen time on iPhone The built-in settings, and where they stop helping.
• The grayscale trick Does draining the color actually work?
• Am I addicted to my phone? A calmer way to ask the question.