Get your time back
Short, practical guides to spending less time on your phone. No app required for most of them.
5 iPhone settings that make your phone less addictive
Grayscale, scheduled notification summaries, a cleaner home screen, a Sleep Focus and Downtime: five built-in iPhone settings that cut screen time, with the exact paths.
Read →2 hours a day on your phone is 5 years of your life
The maths on screen time: 2 hours a day from age 15 to 80 is 47,450 hours, over 5 years around the clock. What else fits in that time, and why fewer chances beat more willpower.
Read →Willpower is a bad plan: decide once instead
Why resisting your phone all day doesn't work, and how deciding once, while you're thinking clearly, takes the choice away for the hours that matter.
Read →5 signs your thumb is running your day
Opening apps without meaning to, scrolling in every queue, “one minute” turning into 40: five signs of phone autopilot, and how to stop doomscrolling.
Read →The first 30 minutes without your phone
A phone-free morning routine in four steps: an alarm clock, light and water, a plan on paper, and no feeds until you've done something for yourself.
Read →How to study without your phone in 4 steps
Set up a distraction-free study session: one written task, your phone across the room, 50 minutes on and 10 off, and your apps locked for the length of the session.
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