Challenges
How to Stop Doomscrolling in Bed (Without Throwing Your Phone in the Garage)
Why you keep scrolling in bed when you're exhausted, and the phone settings, small goals and swaps that help you put it down.
November 9, 2026 · 7 min read
You don't need to quit technology. You just need to stop doomscrolling by accident at 1am.
Screenless Living is for people whose screen-time report reads like a personal insult. No vows of silence, no cabin in the woods. just a system that works while you're still extremely online.
The philosophy, in three lines
Technology isn't the enemy and it isn't neutral. Most of us didn't choose our defaults. They were chosen for us, one permission dialog at a time.
So the work isn't abstinence. It's a small number of decisions made deliberately: what may interrupt you, what lives in which room, and what you do with the quiet once you have it. That's it. No monastery required.
Start here
All articlesIn Practice
The Grayscale Phone Experiment: What Happens When Your Phone Goes Black and White
What changed when I switched my phone to black and white: TikTok got boring, reading got easier, and paperbacks came back. Plus how to set it up on Samsung, Android and iPhone.
November 9, 2026 · 7 min read
Challenges
A Phone Detox for People Who Still Need Their Phone
You can't throw your phone in a lake. You have a job, a kid, a group chat that matters. Here is a phone detox that keeps the useful parts and drops the rest.
October 14, 2026 · 6 min read
Science
Attention Residue: Why You Feel Tired After Scrolling
Switching costs, attention residue and the reason a 'quick check' costs more than the minute it took.
July 28, 2026 · 7 min read
Challenges
The 24 Hour Reset: A Phone Detox Plan That Survives 3pm
A 24 hour phone detox in three phases: setup the night before, a day in blocks built around the hour you usually cave, and a re-entry plan for hour 25.
July 19, 2026 · 9 min read
In Practice
The Notification Audit: A 30-Minute Fix
A step-by-step pass through every app allowed to interrupt you, and a default worth keeping.
July 5, 2026 · 8 min read
Five things we write about
01
The Science of Screen Overload
What the research says about attention, sleep and mood, without the doom.
02
Digital Minimalism in Practice
The unglamorous mechanics: notification audits, app deletions, and phones that do less.
03
Structured Detox Challenges
Time-boxed resets with a beginning and an end: 24 hours, a weekend, or seven days.
04
Quiet Living & Workplace Digital Wellness
Screen-free zones at home, analog routines, focus hours, and saner workplace norms.
05
Kids & Family Screen Boundaries
Limits that hold up on a Tuesday evening, and modelling the behaviour you're asking for.
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