Blog
Thoughts on mindful phone usage and making time for what matters
Visualize Your Life in Emojis
Ever wonder how you actually spend your time? See your life from a new perspective with our interactive tool that shows how your daily habits add up over a lifetime.
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Analog Bingo
A fun printable bingo game to help you spend more time offline and enjoy life's simple pleasures. Print it out and start checking off analog activities!
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Best Screen Time Apps 2025: Complete Comparison
Compare Opal, Brick, One Sec, Freedom, Clearspace, BePresent and Free Time. Find the right app blocker for your needs.
See comparisonScreen Time Statistics 2025
The average person spends 4.6 hours per day on their phone. Discover the latest data on how much time we really spend on our screens.
Read moreThe Science-Backed Benefits of a Digital Detox
Research shows digital detox benefits are comparable to therapy. Learn what science says about unplugging from your phone.
Read morePhone Addiction: What the Research Says
Understanding the science behind phone addiction and evidence-based strategies to break the habit.
Read moreWhy Going Offline Makes You Happier
Discover why less phone time leads to better relationships, improved sleep, and greater life satisfaction.
Read moreHow Social Media Algorithms Keep You Scrolling
Understanding the psychology and design tricks behind infinite scroll and algorithmic feeds.
Read moreBlue Light and Sleep: What Science Actually Says
The research on how screens affect sleep and practical steps to protect your rest.
Read moreFOMO: Why It Feels So Real and How to Beat It
Understanding fear of missing out and strategies to overcome compulsive checking.
Read moreHow Apps Are Designed to Be Addictive
The psychology behind variable rewards, notifications, and persuasive design.
Read moreThe Hidden Cost of Constant Notifications
Why notifications fragment attention and how to take back control.
Read moreThe Phone-Free Morning Routine: A Complete Guide
Start the day with intention instead of reaction by keeping your phone away until later.
Read moreDigital Sunset: Why to Unplug 2 Hours Before Bed
How evening screen habits affect sleep and what to do instead.
Read moreCreating a Tech-Free Bedroom: Complete Guide
Transform your bedroom into a sanctuary for rest by removing screens.
Read morePhone-Free Meals: Reconnecting Over Dinner
Why putting phones away during meals strengthens relationships and improves eating.
Read more15 Offline Hobbies That Beat Scrolling Every Time
Rediscover activities that are more fulfilling than your phone.
Read moreHow to Have a Phone-Free Vacation
Return from vacation actually rested by leaving your phone behind.
Read moreDopamine Detox: Reset Your Brain's Reward System
How to reset an overstimulated brain and find joy in simple things again.
Read moreThe Dumbphone Movement: Why People Are Ditching Smartphones
The growing trend of returning to basic phones for mental health and focus.
Read moreWhy Analog Hobbies Are Trending in 2025
The surprising return of vinyl, film, and other pre-digital pastimes.
Read moreJournaling vs. Phone: The Mental Health Benefits of Pen and Paper
Why writing by hand offers something digital notes can't provide.
Read moreNature Therapy: Why Time Outdoors Beats Screen Time
The science of why nature heals and screens exhaust.
Read moreScreen Time by Age: How Much Is Too Much for Kids?
Age-appropriate screen time guidelines backed by research.
Read moreRemote Work Screen Fatigue: Finding Balance When Working Online
Strategies for managing screen time when your job is on a screen.
Read moreScreen Time and Mental Health: What 2025 Research Shows
A balanced look at the latest research on screens and psychological wellbeing.
Read moreThe Power of Friction: Why Making Apps Harder to Open Works
The behavioral science behind why adding friction to app opening changes phone habits.
Read moreThink Before You Scroll: How a Pause Changes Everything
A brief pause before scrolling transforms phone habits from mindless to intentional.
Read moreMindful Social Media: Using Platforms Without Being Used
Strategies for intentional platform use that adds value without consuming time.
Read moreIntentional Technology: A Framework for Digital Balance
A practical framework for choosing when, how, and why to use devices.
Read moreA 30-Day Screen Time Reduction Plan
A structured week-by-week plan to gradually reduce screen time without cold turkey.
Read moreTurn Your Phone Grayscale: The Simple Trick That Reduces Usage
Removing color makes apps less appealing and cuts screen time significantly.
Read moreWhat Happens When You Delete Social Media for 30 Days
Week-by-week changes when social media disappears from daily life.
Read moreBreaking the Phone Pickup Habit: Why You Check 96 Times a Day
The science behind compulsive phone checking and how to break the loop.
Read moreThe Anxiety-Phone Cycle: How Scrolling Feeds Worry
How phones promise anxiety relief but often make it worse.
Read moreSocial Media Comparison: Why It Hurts and How to Stop
Understanding the comparison trap and strategies to use social media without it.
Read moreDoom Scrolling: Why You Can't Stop and How to Break Free
The psychology of compulsive negative news consumption and how to stop.
Read moreConnected But Lonely: Why Phones Can't Replace Real Connection
Why digital connection creates an illusion that leaves people lonelier.
Read moreMeditation for Beginners: Replace Scrolling with Stillness
Meditation delivers what scrolling promises - calm and comfort - but actually works.
Read moreMindfulness vs. Scrolling: Training Your Attention
Scrolling trains distraction. Mindfulness trains focus. How to reverse the damage.
Read moreBreathing Exercises to Replace the Phone Urge
5 simple breathing techniques that satisfy the need phones try to fill.
Read moreDigital Mindfulness: Being Present in a Distracted World
Applying ancient mindfulness principles to modern technology use.
Read moreHow to Rebuild Your Attention Span After Years of Scrolling
Attention can recover. A practical guide to regaining focus after digital distraction.
Read moreWhy Boredom Is Good for You (And Your Phone Kills It)
Boredom drives creativity and self-reflection. Phones eliminate both.
Read moreDigital Minimalism: Living Better with Less Technology
A practical guide to intentionally choosing what deserves attention.
Read moreScreen-Free Sundays: A Weekly Reset for Your Brain
A weekly screen-free day provides mental rest and resets phone habits.
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