Spend Less Time Online
Make your phone and the internet less distracting and easier to put down.
Free written guide and complete course
Would You Like to Do a Digital Detox?
Start with the Digital Detox Experience. It helps you see how technology is affecting your life, plan a break that fits your needs and decide how you will use technology afterwards.
The Experience is part of the complete free course. The course adds Michael’s audio lessons and exercises.
Your Phone
How To Make Your Phone Less Addictive
Seven free changes for iPhone and Android, with the current settings and no product to buy.
App Blockers And Browser Extensions
Choose a blocker that matches your actual problem, and know where it can still fail.
Dumb Phones, Minimal Phones & Physical Devices (2026)
Work out whether a simpler phone would help you — and what you would have to give up.
How To Stop Checking Your Phone First Thing In The Morning
Move the phone out of the bedroom tonight, then test the change for seven mornings.
Support And Accountability
What To Do Instead
What To Do Instead Of Looking At Your Phone
Build an evening with enough rest, company and interest that the phone is no longer the only easy option.
Meditation For Phone Addiction: How To Start, And Every Free Resource
Learn to stay with boredom, restlessness and discomfort without automatically reaching for a screen.
Scrolling
Stop Doomscrolling At Night
Change the conditions that keep you scrolling at night, when stopping is hardest.
Dopamine Detox: What's Real, What's Hype, And What Actually Works
Understand what dopamine does, what a ‘detox’ cannot do, and which changes are worth trying.
How To Use Technology More Mindfully
Notice when the phone is helping you avoid something, then return to the problem in front of you.
Attention & Focus
The Box — A True Story From Entranced
What total disconnection felt like for Michael — before everything collapsed.
Learning to Look Up Again: Controlling your smartphone addiction
Hear a digital-media veteran make the case for giving the physical world priority again.
How To Recognise When Your Technology Use Has Become A Problem
Recognise the moment a screen habit stops looking normal and starts becoming something you can change.
Who Is In Charge: You Or Your Technology?
Put the decision underneath digital minimalism into words: who is in charge — your technology or you?
Understand Media Addiction And Digital Minimalism
What Is Media Addiction?
Understand why hours alone do not prove addiction, which signs matter and when to get stronger help.
The Digital Minimalist Philosophy
On one side is the dystopian reality of excessive technology, surveillance, information overwhelm, anxiety and distraction that has become ‘normal life’.
Digital Minimalism: A Beginner's Guide
Decide which technology earns a place in your life and which defaults you no longer want.
How Screen Time Affects Sleep
Read what the evidence shows, what it cannot prove and two changes to try tonight.
Everything Worth Reading, Watching & Hearing
Books, Podcasts & Links
The Best Books
Choose the book that fits the problem you are trying to solve, including the strongest case against this site's position.
Key Insights From Stolen Focus by Johann Hari
Understand Johann Hari's case that attention is shaped by the world around us — and where critics say he goes too far.
The Best Podcasts
Skip inactive shows and go straight to the conversations that are still worth your time.
Books For Digital Detox
Find a short reading path through attention, addiction and digital minimalism.
All Articles & Guides
Find the guide, story or research page that answers the question you came with.
Links & Articles
Follow outside reporting, talks and practical tools without relying on this site's opinion alone.
Resources — Statistics, Research, Tools, Books & Help
Move from a vague concern to the right evidence, tool, book or source of help.
Does A Digital Detox Work?
Where to next