The ObservatoryDigital balance
Screen time, social media, notifications and digital recovery.
Questions to ask yourself
- 1How satisfied are you with your screen time?
- 2At what time of day do you usually slide into the screen without having chosen to?
- 3What does the screen give you, and what does it take?
- 4Honestly, how do you feel after a long stretch of scrolling?
- 5Which digital habit would you like to swap out, and for what?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
The screen boundary that holds
Concrete friction tricks that make scrolling a little harder, instead of relying on willpower
9 min · Discipline
Exercise
Deliberate pause: the feed
A week away from the aimless scrolling. Not from screens, not from friends, just from the feed. An experiment with surprisingly good research support, and one rule: make it measurable.
10 min · Discipline
Exercise
Digital sunset
Set a time when screens go off an hour before bed, decide what you do instead, and put your phone out of reach.
6 min · Discipline
Exercise
One track at a time
Map your attention thieves and build a single focus block with one task and notification hygiene.
10 min · Discipline
Exercise
The chain backward
The impulse is only the last link of a chain. Draw the steps that lead there, and break it where it is still easy.
10 min · Rationality
Exercise
The high-risk map
Habits do not break at random. They break in familiar situations. Map yours before they happen.
11 min · Rationality