Try a micro-experiment
Small, safe experiments with your own habits. Try one, notice what changes, and keep a private note of the result.
Private by design. Your results are saved only in this browser, on this device. They are never sent to us and we cannot see them. Clearing your browser data, or the button below, deletes them.
Turn off non-human notifications for 48 hours
Keep calls and messages from people. Turn off everything else — apps, news, shopping, games — for two days.
Phone outside the room for one 30-minute task
Choose one task. Put your phone in another room (not face-down on the desk) until the 30 minutes are up.
Social apps off your home screen for three days
Move them into a folder on the last page, or use them only from a browser. Don’t delete anything.
Track automatic phone checking for one day
Every time you notice you’ve picked up your phone without deciding to, make a tally mark. No need to change anything.
Charge your phone outside the bedroom for three nights
Use a separate alarm clock if you need one. Notice how the first and last half-hour of the day feel.
Switch your screen to greyscale for a day
Most phones have a greyscale or colour-filter option in accessibility settings. Switch it back whenever you like.
What we deliberately don’t suggest
These experiments only change your environment and phone settings. We will never suggest experimenting with medication, supplements, alcohol, nicotine, recreational drugs, food restriction, sleep deprivation or medical treatment. If you are thinking about any of those, talk to a GP or pharmacist.
Why these?
Several of these changes — fewer notifications, greyscale, setting your own reduction goal, a break from social apps — have been tested in controlled trials, with real but modest and sometimes short-lived effects. See How can I actually stop scrolling? and Does a dopamine detox work?