Practices

Charge the phone in another room overnight and use a proper alarm clock. Small change, and it takes the decision away from you completely.

In bed the phone is right there, and stopping is left to you at the hour you have the least left. Out of the room, there is nothing to resist. Buy…

Fast cuts, saturated colour, constant motion, a level that ticks over just as you were about to stop. Screens are not accidentally gripping for a distractible brain, and preferring them says something about how you are wired rather than about what has gone wrong with you.

There is a second use for knowing this. If those features are what holds attention, they are also the features worth stealing for the things that…

Ask a child how long they were on the tablet and the answer comes back low. Ask their parent and that answer comes back low too. Neither of them is exactly lying to you.

A child does not volunteer that they went over the limit, and a parent doing their best on every other front rounds their own household down. This…

Taking the phone away leaves a hole the exact size of the phone. Something has to go into it, or the evening just becomes an argument you both lose.

Part of why scrolling is so hard to drop is that the reward arrives at unpredictable intervals, which is the pattern that keeps behaviour alive…

Quiet room, clear desk, phone in a drawer, and you are still nowhere near the work. When the outside distractions go, the restlessness does not leave with them. It moves inside.

Headphones and a tidy desk handle half the problem. The other half is a mind looking for something to do, which will supply its own if nothing else…

Plenty of people now describe attention that fails, memory that slips and a day sliced into fragments. That description on its own is not ADHD, and it is worth being careful before anyone hands over a label.

The environment is producing a version of these symptoms in people who do not have the condition, and calling that a diagnosis does two things badly.…

After a long stretch online people are often not fully there. Something faintly hypnotic settles in, and things get said and done that the same person would not say or do in a room.

This is not only teenagers. Adults describe it too: an hour that vanished, a message that reads as though somebody else wrote it, a flatness…

Spend long enough online and people start arriving as types rather than as people: brilliant or worthless, with nothing in between. The flattening happens to how you see yourself as well.

Worth naming as something the environment is doing rather than a fact about your character, because what an environment produces can be changed by…

Not every app is doing the same thing to you. The ones that tend to hurt have comments underneath, a feed chosen for you, and a number attached to how you did.

One young woman described a picture site as the safe one, because there was nowhere for anyone to reply to her. That is a useful way to sort your own…

You are already off your phone somewhere. In lessons, at work, in the pool, driving. That is worth more than it sounds.

It quietly disproves the sentence people say most often about this, that they can never put it down. They already do, most days, for hours at a time.…

For one week note three things each time: how you felt before you opened it, how it felt while you were in it, and how you feel twenty minutes after putting it down.

Most people find the before and the after are not the same, and that the middle was better than either. Usually one or two apps come out fine and one…

Sometimes the scrolling is not really about the scrolling. It is about the coursework, or the conversation, or the thing you have not let yourself think about since March.

You can usually tell by what happens when the phone goes. If the hours quietly move into something else equally absorbing and equally pointless, the…

Nobody is asking you to want less of a lift. The ask is to take some of it from somewhere that does not leave you flat afterwards.

Put that way most people will engage, because it is not a demand to become a calmer sort of person. Cold water, music that actually moves you,…

Screens are easy to start and have no natural end. So the part worth planning is not the getting on, it is the getting off.

Decide in advance what happens at the finish, and make sure something appealing is waiting on the other side. A timer that only tells you to stop…

What you are on there for matters more than how long you are on. Scrolling to keep up with people you love is a different activity from posting and then watching to see who approved.

Use aimed at status, at likes, at managing how you come across tends to sit alongside feeling worse. Use aimed at staying in touch and sharing what…