When Should You Give Your Kid Their First Phone? A Research-Based Answer
The real answer to when kids should get their first phone, based on research from Haidt, the Wait Until 8th movement, and what actually works for families.
13 min read
Ditch the Scroll
Take your attention back — one swipe at a time
Ditch the Scroll is the most practical resource for ending phone addiction. Screen time strategies, focus protocols, and the research behind why your apps are designed to steal your attention.
Latest
RSSWhat Happens When You Quit Social Media: A Week-by-Week Timeline
The real timeline of quitting social media—from phantom notifications to rebuilt attention spans. Here's what actually happens week by week.
11 min read
Teen Phone Addiction: A Parent's Guide to What's Actually Happening
Your teen sleeps with their phone and panics when the battery dies. Here's what teen phone addiction actually looks like and how to help without starting World War III.
12 min read
Tech Whistleblowers Who Exposed How Your Apps Really Work
From Tristan Harris to Frances Haugen, inside stories of Silicon Valley insiders who broke ranks to reveal how social media is designed to addict you.
12 min read
Social Media and Teen Mental Health: What the Research Actually Shows
The contested science on Instagram, depression, and teen girls. What parents can actually conclude from Haidt, Twenge, and the Facebook files.
12 min read
The Scrolling-to-Reading Transition: How to Train Your Brain to Read Books Again
Can't finish a chapter anymore? Here's the specific 3-month protocol to rebuild your reading brain after years of scrolling addiction.
11 min read
Rebuilding Your Attention Span: A Realistic 3-Month Plan That Actually Works
Your attention span isn't broken forever. Here's the research-backed 3-month protocol to rebuild focus without going full monk mode.
11 min read
Phubbing and Relationships: What Your Phone Is Doing to Your Partner
Research shows 'phubbing' (phone snubbing) predicts relationship conflict and depression. Here's what the science says and how to fix it together.
19 min read
Phones and Sleep: The Full Science of How Your Phone Steals Your Rest
Blue light gets the blame, but content arousal is the bigger culprit. Here's what actually happens when you scroll before bed—and how to fix it.
15 min read
Phone Use and Anxiety: The Complete Guide to Breaking the Loop
Your phone might be making your anxiety worse, or your anxiety might be making you use your phone more. Here's how to break the cycle.
15 min read
Phone-Free Work Hours: How to Build the Muscle Without Losing Your Job
Start with 30-minute blocks and build to 90-minute phone-free work sessions. Tactical guide to location strategies, social expectations, and productivity gains.
15 min read
Are You Addicted to Your Phone? A Self-Assessment That Actually Helps
Take this research-backed phone addiction test to find out if your smartphone use has crossed the line from habit to problem — and what to do about it.
12 min read
Take your attention back, daily.
One short email a day with a specific, practical move to reduce screen time. No preachy digital detox stuff.
Browse by topic
Understanding
Why your phone feels like a slot machine — the neuroscience and design behind attention capture
5 articles
Social Media
TikTok, Instagram, X, Reddit — platform-specific guides for quitting, limiting, or leaving
6 articles
Strategies
Grayscale, focus modes, app blockers, dumbphones, and the tactics that actually work
6 articles
Family
Phones and kids, screen time negotiations, and modeling the behavior you want to see
5 articles
Productivity
Deep work, focus blocks, and getting your actual job done in a notification-soaked world
4 articles
Mental Health
Anxiety, comparison, doomscrolling, and the mental health cost of the endless feed
3 articles
Lifestyle
Replacing the scroll — boredom, hobbies, reading, and the analog life you used to have
3 articles
Culture
The attention economy, algorithmic life, and what the phone era is doing to us collectively
3 articles