Smartphone Addiction Scale: What Your Score Actually Means
The 10-question smartphone addiction scale reveals if your phone use crosses into addiction territory. Here's what each question measures and when your score matters.
8 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
RSSPhone Use vs Phone Addiction: Why the Distinction Actually Matters
Heavy phone use isn't always addiction. Learn the behavioral markers that separate normal digital habits from problematic dependency patterns.
10 min read
10 Signs You're Addicted to Your Phone (Not Just a Heavy User)
Real behavioral markers that separate phone addiction from normal heavy use - from phantom vibrations to secret scrolling patterns you might recognize.
9 min read
Healthy vs Unhealthy Phone Use: Where's the Actual Line?
Four hours of work emails isn't the same as four hours of TikTok. Here's how to tell if your phone use is actually problematic or just normal 2026 life.
9 min read
Sedentary Phone Use and Health: What 5 Years of Data Actually Shows
New research links excessive phone use to obesity, tech neck, and eye strain. Here's what's actually causal versus just correlation.
8 min read
The Screen Time and Sleep Research, Summarized (2026 Data)
What 67 studies actually found about screen time and sleep quality. Blue light matters, but content arousal is the bigger problem keeping you awake.
9 min read
Screen Time, Socioeconomic Status, and the Digital Divide in 2026
Lower-income kids spend more screen time than wealthy peers. Here's what the data shows about socioeconomic status and screen time patterns.
7 min read
How the Pandemic Permanently Changed Screen Time (And What Still Sticks)
Screen time jumped 30% during COVID-19 and never fully returned to normal. Here's what stuck, what didn't, and how it reshaped our digital habits forever.
8 min read
When Do Most People First Check Their Phone in the Morning?
80% of people check their phone within 15 minutes of waking up. Here's what the morning phone check statistics reveal about our habits.
10 min read
How Often Do People Check Their Phones? The Research Will Shock You
RescueTime and Dscout studies reveal people check phones 144 times daily. Most checks happen without notifications - here's what the data shows.
10 min read
Screen Time by Country: Who's Online the Longest in 2026?
Philippines leads global screen time at 10+ hours daily while Japan averages under 4. What drives these massive differences between countries?
8 min read
AAP Screen Time Recommendations: What the Guidelines Actually Say
The American Academy of Pediatrics screen time guidelines aren't what most parents think. Here's what the AAP actually recommends for kids' screen time in 2026.
10 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
49 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