Get Your Time And Focus Back From Phones And Screens

Do you spend more time on your phone, computer, TV or other screens than you want? Find practical ways to protect your sleep, focus, work and relationships. If you keep trying to cut back and cannot, find stronger support.

Take The Quiz And Find The Help You Need Open The Free Playbook

Who this is for

You’re In The Right Place If…

  • You spend more time online than you plan to.
  • You lose sleep because you keep checking, scrolling, watching or playing.
  • Your focus, work, health or relationships are suffering.
  • You use your phone or other screens to avoid feelings or responsibilities.
  • You have tried app blockers, settings or private rules and keep returning to the same behaviour.
  • You do not know whether it is addiction, but you know you want to change.

Get the level of help you want

Control Your Tech Use. Set Boundaries. Stay Balanced. Be Mindful.

Choose any level. Each one takes you straight to the quiz, practical change or support it describes.

People together while looking at their phones
Level 1 · Check

Find Out How My Screen Use Is Affecting Me

Answer questions about your time, sleep, focus and ability to stop.

Take the screen-use quiz →
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Level 2 · Set limits

Make My Phone And Computer Easier To Put Down

Turn off unwanted alerts. Set limits. Compare blockers when settings are too easy to ignore.

Change your device settings →
A person writing a plan beside an open window and a cup of tea
Level 3 · Make a plan

Follow A Step-By-Step Digital Detox

Choose what to stop, what to keep and what you will do offline.

Plan your digital detox →
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A preteen girl looking at a phone

Help for parents

Are You Worried About Your Child’s Screen Use?

Get help with screen time, first phones, online safety and conversations that do not become another fight.

Go to the parents’ guide →

Everything you can use here

Practical Help For Changing Your Technology And Media Use

See what each resource helps you do. Then go straight to the one you need.

People together while looking at their phones

See where you are now

Take The Quiz To See How Your Screen Use Is Affecting You

Answer questions about time, control, sleep, focus and feelings. Your answers point you to the most relevant help on this site.

Take the screen-use quiz →
A paper map and plans laid out on a table

Make a clear plan

Plan A Digital Detox That Fits Your Life

Choose a one-day reset or a longer break. Decide what to stop, what to keep and how you will return without falling straight back into the same habits.

Start the Digital Detox Experience →
Freedom Now Digital Detox book cover

Follow the complete course

Change Your Technology Use Step By Step

Use Michael’s guided audio sessions to measure your normal use, prepare for a detox, take the break and decide what you want your digital life to look like afterwards.

Start the complete free course →

Spend less time online

More Time Outside. More Time To Rest. More Time To Think.

Michael Mackintosh

Why I created Digital Detox

I Was Spending Far Too Much Time Online Instead Of Enjoying My Life

I would disappear down rabbit holes for hours. I used my phone and technology to avoid feelings I didn’t want to face and things I knew I needed to do.

I read every article and book I could find. I tried apps, blockers, detoxes and all kinds of rules for cutting down. I learned a great deal, but none of it worked very well on its own.

Eventually I understood that getting rid of technology wasn’t the answer. I needed to understand why I kept reaching for it, decide what I wanted it to be for, and get support with the parts I couldn’t change alone.

Read Michael’s story →

Check your screen use

Take The Quiz To See How Your Screen Use Is Affecting You

Answer questions about your time, sleep, focus and ability to stop. Your answers will point you to the most relevant help on this site.

Take the screen-use quiz →
Many hands holding smartphones
App design helps explain why we keep checking. It does not decide what we do next.

Why it is hard to stop

Why Are Phones, Feeds And Streaming So Hard To Put Down?

Feeds, notifications, recommendations and endless content make it easy to keep checking. Understanding that design helps us see which parts of our technology use need to change.

We still decide what to do next. We can set limits, make distractions harder to reach and ask for help when our own rules are not enough.

See how apps and media keep pulling your attention back →