The journal

Read first,
then the quiz.

Five short pieces on the loop — signs, science, kids, the COVID lock-in, and what to do with a free afternoon. Then two minutes of honest questions.

1. Awareness

   10 signs you’re addicted to your phone

   The morning reach, the ignored limit, the book you cannot finish — and a first step for each.

   6 min

2. Science

   Dopamine and the engineered loop

   Variable rewards, infinite scroll, and a baseline that keeps moving.

   6 min

3. Parents

   How to reduce screen time for kids

   Environment and replacements beat bans. Start with the bedroom charger.

   7 min

4. Research

   Social media, mental health, and COVID

   Lockdown handed the apps a captive audience. The habit stayed.

   8 min

5. Family

   50 screen-free activities

   Fifty things to do when “I’m bored” used to mean a phone.

   5 min

Then take the free quiz, or skip ahead to the 7-day guide.