Phase 1 of 5
Days 1–10 · 10 days
Awareness
Notice before you change.
Ten days of noticing: your hours, your reflexes, your mornings. No quitting yet. Awareness alone won't change behaviour, but nothing changes without it.
“This intentionality seems easy to understand, but it's difficult to put in practice.”
In this phase you will
- See your real screen-time number
- Sort the times you chose your phone from the times it pulled you
- Draw your day and circle the feed slots
What the research says
Adults in a 2025 trial averaged about five hours of phone time a day before it began. Blocking mobile internet for two weeks halved it and improved sustained attention.
- Castelo et al. 2025, PNAS NexusEvidence: Moderate–Strong