Practices

Check, feel the small relief, put it down, feel the pull again a minute later. If your phone use has that shape, it is running like a compulsion, whatever else it is.

The structure matters more here than the label. An urge rises, checking brings it down, and every check teaches the urge to come back sooner. Which…

Sitting with one long unrewarding task has got harder for almost everyone. If you are planning work for yourself, or setting it for someone else, build the variety in rather than hoping for stamina.

In practice that means breaking a long stretch into shorter ones with something marking the end of each, changing what the work looks like part way…

Ask two questions and then sit with the difference. How much time on this would you like? And how much do you think is actually good for you?

Almost nobody gives the same answer twice, and the gap between the numbers is more persuasive than anything you could have told them, because they…

For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.

What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…