Guides
Straightforward guides for taking your attention back.
No blame, no exaggeration. What's actually happening, and steps you can genuinely apply.
Three hours a day is 68 waking days a year
Do the arithmetic on your own screen time. Then look at what that many hours actually buys — and at the two weeks of boredom in between.
Comparing your inside to everyone else's outside
Why scrolling leaves you flatter than it found you, what the research actually shows about it, and the one distinction that turns out to matter most.
The hour you lose before getting out of bed
You wake up, reach sideways, and it's 8:40. What's actually known about the first hour, what's only reasoning, and the one change that fixes it.
Anxiety, escape, and the phone as an anaesthetic
Sometimes the scrolling isn't the problem — it's the painkiller. What the research supports, what it doesn't, and when blocking apps is the wrong tool.
How to stop scrolling in bed
Blue light gets the blame, but the bigger problem is that the feed has no end and bed is where you've run out of other things to do.
How to stop checking your phone while studying
A phone face-down on the desk still costs you. Why the cost isn't the minute you spent, and what holds when the exam is months away.
Do you need a dumbphone?
A dumbphone removes the apps, not the smartphone — that one's in the drawer, and the drawer doesn't lock. What sends most people back by week two, and the option in between.
6 things we measured that the docs do not say
Hiding Play Store breaks Play Integrity. DISALLOW_INSTALL_APPS breaks adb install. WhatsApp will not open its own backup screen. Findings from real devices, with the exact errors.
How to limit Instagram to 30 minutes a day
Instagram's own limit is one tap from Dismiss. Why every self-set limit has a self-set exit, and what a per-app budget does instead.
9 signs of phone addiction
Honest, checkable signs that your phone use runs itself — plus why deleting apps and screen-time limits keep failing.
How to choose an app blocker: 7 questions
Feature lists don't matter; what happens at 1 a.m. does. Seven checks that predict whether a blocker survives three weeks.
An app blocker you can't uninstall
Why almost every blocker can be switched off in seconds, what a restriction that survives a craving actually requires, and the trade-off it asks for.
How to block apps on Android permanently: 5 methods
Focus mode, uninstalling, blocker apps, Family Link and device-level restriction — setup steps and honest limits for each.
What StillPhone actually does
Every restriction applied and why, whether apps get deleted, and the permissions we deliberately never ask for.