Free · 7 days · 5 minutes a day
The 7-day screen-time reset
Seven small experiments to get your phone back to being a tool. No detox, no willpower speeches: one change a day, each backed by a real study.
- One short step a day, about five minutes
- Each step comes with the research behind it
- Works on any phone, with or without ScreenLimit
Get the plan
What you’ll do
- Look, don’t judge You can only change what you can see. Today is just about noticing.
- Choose your own limit A limit you set yourself, in advance, works better than a rule from someone else.
- Put a pause in the way Most opens happen before you’ve decided to. A tiny delay gives the thought a moment to catch up.
- Give your evening back The last half hour before sleep is where one more video turns into forty minutes.
- One offline hour You don’t need a weekend detox to feel the difference. Start with one hour.
- Think first AI is useful, but handing off every first thought makes your own thinking rusty.
- Swap, don’t just cut The time you win back only helps if it goes somewhere you care about.