Guides

Practical, no-nonsense guides to improve screen time and build healthier habits.

How to improve screen time

Evidence-based ways to reduce screen time for adults, teens, and families. Learn how context, habits, and environment support healthier phone use.

Sleep-friendly routines and practical steps to stop late-night scrolling and protect your sleep.

Break the doomscrolling loop with practical steps that reduce impulsive scrolling.

Clear, calm screen time rules that reduce conflict and protect sleep and focus.

Make your bedroom a screen-free space with simple changes that improve sleep and reduce late-night scrolling.

Learn what makes a great app blocker and how to choose tools that actually help you focus.