Free assessment · no email · 12 archetypes

Your phone is smarter than you. Let's fix that.

Look, your smartphone isn't making you dumb — it's making you predictable. Like a lab rat that's learned to press the dopamine button 2,617 times a day.

Discover my digital type See how deep this goes

screen touches per day, on average: 2,617
times a day you check your phone: 96
your share of the ad revenue: $0
length of the feed: ∞

The problem

Welcome to the Notification Nation

Population: 5.2 billion smartphone owners. National bird: the blue checkmark. Official currency: dopamine hits. If you've ever caught yourself checking Instagram while already on Instagram — congratulations, you're a naturalized citizen.

The Doomscroller

Your thumb has a PhD in existential dread.

Your thumb has achieved zen-like muscle memory while your prefrontal cortex atrophies like an unused gym membership. You absorb strangers' emotional states through your screen like a digital empath — except instead of healing anyone, you're just extremely well-informed about their brunch.

Hyperactive amygdala, exhausted prefrontal cortex

The Multitasking Zombie

Doing everything at once, finishing nothing.

Your attention has been diced into microsecond fragments, creating what researchers call “cognitive residue”. You're basically running 47 apps simultaneously on a brain designed for dial-up.

Every switch leaves attention stuck to the last task

The FOMO Fiend

Your peace of mind for a notification... any notification.

The silence between notifications is deafening, triggering “phantom social anxiety” — your brain firing its pain centers over a moment of disconnection, real or imagined.

Social pain and physical pain share brain circuitry

The Tab Hopper

Forty-seven tabs open to possibility, none open to completion.

Your browser is a trail of digital breadcrumbs leading nowhere. This isn't ADHD — it's “continuous partial attention”, where your brain becomes a hummingbird on espresso.

Working memory exhausted like overloaded RAM

The Insomniac Scroller

Trading tomorrow's energy for tonight's memes.

“Just one more scroll before bed,” you tell yourself at 11:47 PM, like a digital Odysseus tied to the mast of endless content. Your circadian rhythm is more confused than a tourist in Tokyo.

Blue light suppresses melatonin production

The Algorithm's Pet

You think you're choosing the next video. That's cute.

The recommendation algorithm knows your psychological profile better than your therapist. You're a sophisticated lab rat convinced it's choosing which lever to press.

You are the product, sold by the eyeball-hour

The Digital Hoarder

Your hard drive is a museum of good intentions.

You suffer from “infobesity” — a compulsive need to save every article, link and meme, building an archive so heavy you can no longer find anything in it.

Analysis paralysis from digital clutter

The Productivity Performer

Your to-do list is a masterpiece. The work... not so much.

You are a master of “metawork” — the illusion of progress. Your perfectly structured system is a beautiful fortress protecting you from the messy reality of actually starting.

Organizing pays out dopamine without any risk

The Phubber (Phone Snubber)

Here in person, but not in spirit.

This habit of “conversational toggling” makes the person in front of you feel less important than a stranger's vacation photo.

Quick dopamine hits chosen over human connection

The Armchair Apprentice

An expert in everything, a master of none.

Forty hours of woodworking tutorials, zero sawdust. You're trapped in the “competence illusion”, where watching feels like learning and nothing ever gets built.

Mirror neurons echo the doing, without the skill

The Digital Chameleon

A different you for every login.

Polished on LinkedIn, feral on Reddit, radiant on Instagram. This constant “persona-switching” costs immense cognitive energy and leaves a creeping doubt about who you actually are.

Identity diffusion across platforms

The Content Sponge

Soaking in streams of content, dissolving your free will.

You don't choose what to watch; you open an app and absorb. Your brain is on a diet of “low-agency entertainment”, and its decision-making muscles are wasting away.

A dopamine schedule worthy of a slot machine

Most people are a blend of 2–3 of these — psychological smoothies mixed by years of digital conditioning. The assessment tells you which ones are yours, and how certain it is.

Which digital disaster are you?

The uncomfortable truth

You're not broken

Your brain is working exactly as designed. Unfortunately, the designers were Stanford neuroscientists employed by companies that profit from your distraction — the same minds who studied how slot machines create compulsion, then applied the findings to your notification settings.

It reads what you actually do — when you reach for the phone, when you put it down, what it's costing you. Your opinions are lovely; your habits don't lie.

You get the receipts: the specific answers that produced your result, in plain language. Argue with it. Try that with a horoscope.

It admits uncertainty. When two patterns are close, it says so instead of picking one and sounding confident.

Same answers, same result, every single time. Nothing is randomised, and nothing is tilted toward whatever we'd rather sell you.

The program

Four modules, fourteen chapters

Every chapter is written once and rendered at three depths — Quick is the spine, Deep brings the receipts. Switch on any page. Paying never buys you depth; it buys you the rest of the program.

Module 1

Free

Awareness & Detox

Understand what is actually happening to your brain, and stop it.

The Hidden Cost of Our Digital Lives · The Anatomy of Digital Overwhelm · The Science of Tech Addiction

Module 2

Environment & Habits

Change the rules of the game instead of relying on willpower.

Creating Your Digital Sanctuary · Mastering the Art of Conscious Tech Use · Communication Boundaries in a Hyperconnected World

Module 3

Restore & Rebalance

Get your focus, your sleep and your self-esteem back.

The Deep Focus Renaissance · Sleep, Energy, and Digital Circadian Rhythms · Social Media and the Comparison Trap

Module 4

Integration & Sustainability

Turn emergency measures into a life that holds.

Work-Life Integration in Remote Work Culture · Building Your Sustainable Digital Future · Digital Education for Children · Technology in Service of Flourishing · Your Digital Well-Being Manifesto

The Program

The evidence

What the research actually supports

This isn't wellness theater or digital-detox virtue signaling. It's the same behavioral research Silicon Valley uses to monetize your eyeball time — fight fire with fire, but make sure you control the matches. Limits first, because you can check them.

Moderate

Habits take a median of 66 days to become automatic — not 21. A four-week protocol starts the change; it does not finish it, and anyone promising otherwise is selling you a number nobody found.

Lally et al. (2010), European Journal of Social Psychology 40(6), 998–1009

Strong

Implementation intentions — deciding in advance exactly when and where you will act — are the best-evidenced technique in this whole field, with a medium-to-large effect across 94 studies.

Gollwitzer & Sheeran (2006), Advances in Experimental Social Psychology 38, 69–119

Mixed

Digital detox interventions show real but modest average effects on wellbeing, and the results are inconsistent. One 2025 randomised trial found no significant effect on total smartphone usage at all.

Ansari et al. (2024), Cyberpsychology, Behavior & Social Networking; Radtke et al. (2022), Mobile Media & Communication

Moderate

The sleep material adapts stimulus control, a component of cognitive behavioural therapy for insomnia. The sleep medicine guideline rates it a conditional recommendation on low-quality evidence — first-line, but not a guarantee.

AASM clinical practice guideline (2021)

The optimistic reality

Your brain is neuroplastic. The same rewiring that walked you into this digital quicksand can engineer your escape — neuroplasticity doesn't care whether it's building good habits or bad ones. It just paves neural highways wherever the traffic goes.

If any of this changes, so does the program. Claims here are graded, not asserted.

$49$69

One price, everything in it

The assessment and all of Module 1 are free — the real thing, not a teaser with the good part removed.

See what's included

Ready to reclaim your cognitive real estate?

Ten minutes, no email, no account. Because generic advice like “just use your phone less” is about as useful as “just be richer” or “just have better genes.”

Take the assessment

Ready to stop being your phone's unpaid intern?