Habits · In production

Screen Reliance

For reaching for the phone before deciding to — and choosing differently.

€19 when it launches. Pricing details →

What's included

The sessions.

1
Trigger rehearsal: reaching for the phoneMental rehearsal of the exact moment, and the alternative response.
2
Urge managementLetting the urge rise and pass without acting on it.
3
Replacement behaviourEstablishing what the hands and mind do instead.
4
The bored momentRetraining the reflex that fills every gap with a screen.
5
Daily reinforcementA short daily session, for the first seven days, to consolidate the pattern.
  • 2 general-use relaxation sessions — Tension Release and Deep Relaxation
  • A workbook
  • The evidence, explained simply
  • A before/after check-in, to track how you're feeling
The workbook

What it covers.

  • Baseline week — record actual screen time (from your phone's own report) before changing anything
  • Trigger map — the five moments you reach for the phone, and what each is avoiding or filling
  • Friction plan — physical changes: phone location at night, home-screen stripping, greyscale
  • Replacement menu — your own five alternatives, written before session 3
  • Week 2 and week 4 screen-time comparison pages
Staying with it

The structure.

Numbers, not vibes. Your phone's own screen-time report is the measure: a baseline week, then four weekly readings. One rule: a bad week is data, not failure — log it and continue.

The evidence

What the research says about screen habits and habit change.

Two honest statements have to open this. First: “the dopamine loop” is a simplification. Dopamine signalling is genuinely central to reward prediction and habit formation, and variable-reward design — the slot-machine structure of feeds and notifications — exploits that deliberately. But dopamine isn't a toxin, and this pack makes no “detox” claim. Second: there are no large clinical trials of hypnotherapy for screen overuse specifically. Anyone telling you otherwise is selling harder than the evidence allows.

What does exist is a mature clinical literature on habit change, and it's the actual foundation of this pack: identifying the trigger, rehearsing the trigger moment with a different response, riding out urges rather than acting on them, and installing a replacement behaviour rather than leaving a vacuum. Every session here is one of those established moves, delivered in hypnotic form, where mental rehearsal of a specific trigger moment is a long-standing clinical technique.

It's also the rare behaviour change with a built-in objective measure: your phone counts your screen time whether you like the number or not, which is why the accountability structure runs on that report rather than on how the change feels.

No pack-specific reproducible trial exists for this area — see the general habit-change framing above.

Ready to start?

Recorded by real human voices — never AI. Adjunctive to professional care, always.

In production — €19 at launch
Do the before/after check-in →