Most of the time you spend on your phone is time you didn't choose to spend.

The average adult now spends somewhere between four and seven hours a day on a screen outside of work. Most of that is reflex, not decision. Phones are picked up dozens of times an hour, mostly without any conscious reason. The research on what this is doing to attention, sleep, mood, and memory has piled up quickly, and most of it agrees.

This site is a plain-English reading of that literature, and a small number of things worth trying in response. It is not a programme, a product, or a challenge. There is nothing to buy and nothing to sign up for, except a single email every month summarising what the previous month's research actually said.