What Do You Need Help With Right Now?
Choose what you need help with right now.
Choose the question closest to yours
I keep scrolling even when I want to stop
Understand what keeps the feed going, what the evidence does and does not prove, and which changes remove the next automatic check.
I want to know whether my use is becoming a real problem
Answer twelve private questions about control, consequences and the way technology fits into your week.
I want to take a break from technology
Choose one day offline, a longer reset, the complete course or a meeting with other people.
I want my phone to interrupt me less
Change the settings, alerts and home screen that repeatedly pull your attention away.
I want a healthier long-term relationship with technology
Read the complete philosophy behind digital wellbeing, digital mindfulness, digital detox and digital minimalism.
I am worried about my child
Get direct help with screen time, first phones, AI companions, sextortion, difficult conversations and compulsive use.
I want evidence rather than another opinion
Read what digital-detox research found, including null results, limitations and the claims the studies cannot support.
I think I need serious help
Find free meetings, recovery fellowships and professional routes when the pattern feels beyond your control.
The strongest guides and resources
Use these when you know what you want to change or you want to examine the evidence more closely.
The Misadventures Of A Digital Minimalist
Michael spent five days working nearly 15 hours a day with AI while rebuilding this website. Read the confession and the experiments that did not go to plan.
The Digital Detox Playbook
Make the ten practical decisions that turn a vague intention to disconnect into a plan you can actually follow.
My 21-Day Digital Detox Ended On Day 12
Michael planned 21 days with almost no internet. Read the original diary, what failed and what he would plan differently now.
How An Accountability Partner Helped Me Change My Internet Habits
The five-minute daily check-in that helped Michael stop returning to YouTube, news and the same private promises.
What Is Media Addiction?
Understand the diagnostic limits, the signs that matter and where to find clinical or peer support.
How To Stop Watching Porn When You Feel Stuck
Understand the cycle, get through today and find confidential meetings or professional care.
How To Stop Checking Your Phone First Thing In The Morning
Move the phone out of the bedroom, choose your first check and test the change for seven mornings.
Why I Ditched My Cell Phone Twice
Michael threw one phone into a lake and later disconnected another. Read what he tried first and what changed.
How Screen Time Affects Sleep
See what the research found about bedtime phone use, blue light and sleep—and what it still cannot prove.
How To Stop Doomscrolling At Night
Choose what you need to know, go to one source and give the check an end before you begin.
Focus At Work When The Internet Keeps Distracting You
Protect one finished result from messages, feeds and browser checks.
Use Technology For Work Without Letting It Take Over
Choose the work guide that fits: focus, social media, AI, unfinished messages or clearer stopping boundaries.
Use Social Media For Work Without Getting Distracted
Publish, reply and review results without leaving the feed open for the rest of the day.
Use AI Without Working More
Set a finish line before opening the tool so faster work gives time back instead of creating another endless session.
Seven Human Skills AI Cannot Replace
Protect wisdom, purpose, human connection, wellbeing, taste, intuition and empathy while using AI.
Why Unfinished Messages Stay In Your Head
Understand why messages and online tasks return to mind, then give each one a next action and return time.
How To Stop Binge-Watching
Use a five-step stopping plan and work out whether the programme is replacing sleep, company or something you do not want to feel.
What To Do Instead Of Looking At Your Phone
Build evenings and breaks that contain something you genuinely want to return to.
App Blockers And Browser Extensions
Independent reviews, current prices, what each tool does and where it can still fail.
Brick Phone Blocker Review: My Honest Experience
How I keep the apps I need while WhatsApp, email, news and social media stay blocked.
K-Safe Timed Lock Box Review: My Honest Experience
I use this timed box when I want my whole phone and internet cable gone until morning.
Screen Time And Digital Addiction Statistics
Every figure dated and linked to its original source, including widely repeated numbers that are wrong.
What Stolen Focus Gets Right — And Where Critics Disagree
Johann Hari's argument, the evidence underneath it and the strongest objection.
The Best Books
Choose a book by the question you need answered, including the strongest case against this site's position.
Videos About Technology And Attention
Watch six working films and talks about phone use, digital habits and spending time offline.
The Complete Resource Library
Books, films, talks, studies, tools and recovery organisations gathered in one maintained directory.
Read The Digital Minimalist Manifesto
The short manifesto states the choice. The full philosophy explains how to put it into practice.
Read the Digital Minimalist Manifesto →