Excellence TechnologyAT THE SUMMIT, YOU WILL BE ABLE TO
EXCELLENCE TECHNOLOGY
Take Back Your Phone
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Close the gap between the phone use you want and the use you have, with the experiments on notifications, limits, grayscale and phone-free meals, and a plan you test on yourself.
2h 53m5 constellations
01Measure the gap between the phone use you want and the use you have
02Cut interruptions with notification sorting, summaries and focus settings
03Keep phones away when you're with people, and agree rules at home
04Design your phone with limits, friction and nights off, and test it on yourself
Every lesson of Take Back Your Phone
15 lessons in 5 levels, about 3 hours. Level 1 is free.
Level 1What the Evidence SaysFree · 3 lessons
- Is screen time the problem?Read the evidence on phones and well-being without panic, or denial.11 min
- The gap between ideal and actualMeasure the gap between the phone use you want and the use you have, and what it adds up to.12 min
- Checkpoint: what cutting back didKnow what two experiments found when people cut back, and choose your own experiment.12 min
Level 2Notifications and AttentionMembership · 3 lessons
- Alerts on, attention offSee what constant notifications did to attention in an experiment, and cut the ones you don't need.11 min
- Batch the restUse your phone's own tools to deliver non-urgent notifications together.11 min
- Checkpoint: your attention planCombine notifications, distance and honest evidence into one attention plan.12 min
Level 3Phones and PeopleMembership · 3 lessons
- Phones on the tableSee what a phone on the table did to a meal with friends, and change your own rule.11 min
- Replace, don't just removeCheck the “active use is fine” advice, and plan what your freed time goes to.11 min
- Checkpoint: phone rules you shareAgree phone rules with the people you live with, without blame.12 min
Level 4Design Your PhoneMembership · 3 lessons
- Limits you can't skipSet app limits that actually hold, and know why flexible limits often don't.11 min
- Make it less shinyTest grayscale and other friction, and measure what they do to your use.11 min
- Checkpoint: nights without the phoneSet up your phone and your bedroom so nights belong to sleep.12 min
Level 5Your Phone PlanMembership · 3 lessons
- Habits stick: both waysUse the fact that phone habits persist to make a good change last.11 min
- Run a two-week experimentTest one phone change on yourself, with before-and-after numbers.12 min
- Capstone: your phone planPut notifications, limits, people, nights and habits into one phone plan, and start it.13 min
AFTER THE CORE