// archive // 12 files
> Everything we know about quitting phone addiction, written for the version of you that is tired at 11 p.m.
The dopamine loop is not a metaphor. It is a product spec, and you are the one being specified.
Hour by hour: the bargaining, the phantom buzz, the boredom that feels like an emergency, and the part nobody warns you about.
Nobody set out to make you miserable at 1 a.m. It just turned out that misery holds attention better than joy.
The relapse almost never happens during the resolution. It happens during a fifteen-second gap that friction could have filled.
Routines that survive contact with a smartphone, ranked by how little discipline they require.
The accountability trick that beats every app setting: make the unlock require a human being who is not you.
What to look for in a porn blocker, why most of them fail within a week, and how NoPhone's key-holder lock is different.
Every self-imposed block has the same hole in it. Here is how a timed lock with a key holder closes it.
A step-by-step setup for locking the two apps that eat the most hours, plus the mistakes that undo it.
Built-in screen-time tools were designed for reporting and for parents. Here is what to use when you are both the parent and the child.
Choosing a key holder, the ten-minute conversation to have first, and the rules that keep it from turning awkward.
The 1 a.m. scroll is a scheduling problem, not a discipline problem. Fix the schedule and the discipline stops mattering.