How to stop checking your phone while working
Protect a short work session from phone distractions. Choose one task, silence nonessential alerts, and leave a clear next step when interrupted.
Read articleStart with the part of your day that feels difficult. Find a practical guide or a closer look at the research, then try a small change that fits your responsibilities. Research findings describe the linked studies, not results measured in Focus Span.
Focus and work
2 articlesEveryday rhythms
2 articlesHow to stop scrolling at night
Make a realistic plan to stop scrolling at night: choose one feed, set a stopping cue, keep essential messages available, and prepare an alternative.
Read articleHow to restart a habit after missing a day
Restart a habit after a missed day with a clear cue and a smaller action. Learn what habit research says about consistency, streaks, and formation time.
Read articleMindful choices
2 articlesNotification batching: how to get started
Learn how notification batching works, set up iPhone Scheduled Summary, or plan Android and Mac check-ins, with findings from the original trial.
Read articleBlocking mobile internet: what the study found
A 2025 study blocked phone internet for two weeks. Read the attention and screen-time findings, low adherence, rebound, and limits for selective app blocking.
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