Ditch the Scroll / Start here
Choose one interruption you can do without.
Pick a nonessential alert, check the setting on your device and make one reversible change. Then choose something you want to do away from this page.
Start with one useful step
- Name one unnecessary interruption. Choose a nonessential app alert rather than changing all notifications at once.
- Check, change and record how to undo. Use the official device instructions and keep the original setting in mind.
- Choose what comes next. Write one activity away from this page, then stop browsing when you are ready.
Make a screen-exit plan
Use the interactive tool without creating an account.
Try the tool →I use an iPhone
Use Apple's notification guide below for your software version. Before changing a setting, note its current state and consider which messages you need to receive.
I use Android
Use Google's guide below, which notes that settings vary by device. Change only an alert you have identified as nonessential; use your manufacturer's help if the labels differ.
I am ready to leave the screen
Pick something that fits your location, energy and responsibilities: stretch if comfortable, read a few pages, make something or sit with someone. Close this page when your plan is ready.
Know the limits
This page cannot change your device settings. Labels and available controls vary by device and software version.
Preserve important safety, security and communication functions. This experiment does not diagnose phone use or promise a fixed amount of recovered time.
These organizations have not reviewed or endorsed this worksheet.