This page will be updated with live links to each step as they are published.

Introduction

• Philosophy and FAQ

Phase I: Understanding

• Forgiveness, identifying your personal goal, and recording screen time.

Phase II: Preparation

• Making changes to your device to make it less attractive and more tool-like.

• Revoking your phone’s ability to interrupt your life.

Phase III: Incremental cumulative changes

• Slowly decrease the “junk food” timers in small increments

Phase IV: Moving beyond the Phone

• Downloading “whole-grain” apps to a dedicated scrolling device.

• Begin deleting “junk food” apps that have been sitting at the minimum time.

Phase V: Final clean-up

• Back on the phone, repeat phase III but with the “whole grain” apps.

Continuing education

• Limiting time on web browser

• Giving yourself occasional permission to indulge

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