NOTES ON ATTENTION

On using your phone less. Together.

Forty field guides for people fighting the algorithm, written by someone who used to build it. No lockouts, no shame, no five weird tricks.

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What is a digital wellness circle?

The oldest behavior-change technology there is, redesigned for screen time: a few people you trust, one shared fact, zero surveillance. Definition, and a how-to you can run tonight with a group chat.

7 MIN · BEYOND BLOCKERS

For your brain

ADHD & ATTENTION

01ADHD and Phone Addiction: Why "Just Stop Scrolling" Was Written for a Different Brain8 min · adults

For your family

ENDING THE TECH WAR

01How to Get Your Teen Off Their Phone Without Taking It Away8 min · framework 02What Are Realistic Screen Time Rules That Teenagers Actually Agree To?7 min · template 03How Do I Get My Child Off Their Phone at Bedtime?7 min · bedtime 04Teen Screen Time and Sleep: What Parents Should Actually Worry About6 min · sleep 05Screen-Free Activities Teenagers Don't Hate (Chosen by What Actually Competes With a Phone)6 min · activities

Beyond blockers

FOR PEOPLE WHO BYPASS EVERYTHING

01Why App Blockers Don't Work (From Someone Who Tried Them All)7 min · essay 02The 7 Best Screen Time Apps in 2026 (Honestly Compared)9 min · compared 03Why Apple Screen Time Doesn't Work for Adults (It's the Ignore Limit Button)7 min · explainer 04Why Do I Keep Picking Up My Phone Without Thinking?7 min · everyone 05What Is a Digital Wellness Circle? (And How to Start One)7 min · start here 06The Pickup Experiment: Count Every Phone Check for Seven Days7 min · experiment 07What PhonePact Measures, and What We Refuse To5 min · transparency 08How to Stop Doomscrolling (and Why Bad News Feels Impossible to Quit)6 min · mechanism 09What Happens When You Quit Social Media: The Honest Week-by-Week Timeline6 min · timeline 10Nomophobia: Why Being Without Your Phone Feels Like Low-Grade Panic6 min · anxiety 11Dopamine Detox: What the Science Actually Supports (and What's Marketing)6 min · science 12How to Do a Digital Detox Weekend That Actually Changes Something6 min · plan 13How to Build Digital Self-Control That Actually Lasts7 min · method 14The Couples Screen Time Pact: How Two People Get Their Evenings Back6 min · couples

PHONEPACT

You were never supposed to fight the algorithm alone.

A pact with people you trust. Gentle check-ins, no lockouts, and your circles only ever see the time you chose to share.

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