Research, guides, and insights for an intentional digital life

Guides, research, and personal stories: on attention, phone habits, and reclaiming your time.

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How to Reduce Screen Time & Build Better Phone Habits

How to reduce screen time without quitting your phone: the one-hour stepdown, settings with honest effect sizes, and habits that hold after the reset.

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Guides12 min

How to Stop Phone Addiction Without Giving Up Your Phone

A 6-step method for phone addiction: find your triggers, redesign your environment, add friction, and rebuild the habit. Control, not abstinence.

A person considers a phone, analog timer, and blank checklist on a quiet wooden desk.

Tools & apps10 min

The Best Apps to Limit Phone Use (and How to Choose One)

There is no single best app, only the one that fits how your limits break. Start free with the built-ins, then match a blocker, a pause, or a coach.

A phone rests face down beside keys and a coffee as an open notebook holds the center of a warm morning table.

Research12 min

Does a Digital Detox Work? What the Evidence Says

Digital detox research is mixed. See what changes during a break, what tends to rebound afterward, and how to build a rule you can keep.

An illustrated business owner reaches for a phone beside an open laptop and unfinished task cards.

Personal stories7 min

My Phone Addiction Story: The Cycle That Led Me to Build Memento Mode

How my phone use reached 7 to 11 hours a day, why blockers failed, and how the cycle led me to build Memento Mode.

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Try it on your phone

A pause that arrives before the scroll does.

Memento Mode opens the second you tap one of the apps that pull you in, and asks what you're actually after.