Scroll. Hide. Repeat.
Then spend it on people. The Digital Detox Protocol is a 14-day field manual for guys whose phone is where they hide. Your nights come back. Then you learn to use the charge you feel around people instead of burying it in a screen.
Screen time lower on Day 14, or every cent back.
You've tried Screen Time, a blocker, grayscale, deleting the apps. Every one of them worked for about a week. Not because you're weak. Because they all went after the phone.
Researchers filmed people's days. Only 11% of pickups followed a notification. The rest were the person reaching on their own.
London School of Economics, 2021
In a 2025 trial, two weeks without mobile internet improved attention about as much as being ten years younger.
Castelo et al., PNAS Nexus, 2025
Strangers left waiting with their phones smiled at each other less, and far more of them never spoke at all.
Kushlev et al., 2019
Where the phone lives. A dock outside your bedroom, notifications in three batches, friction on your three worst apps, and exact iPhone and Android setup. Distance beats willpower.
The second after the urge fires. A 60-second reset, urge surfing, and if-then plans for the moments that get you: bed, waiting, standing alone at a party, getting left on read.
What your body does in the three seconds before you talk to someone, and how to hold that energy and spend it instead of hiding it. Then one rep a day, from eye contact up to a real five-minute conversation.
Anyone who promises you'll be immune to rejection in a weekend is selling you something.
The first shift comes inside 14 days. The real change takes months of reps, and rejection keeps happening. It just stops ruining your day. The manual tells you exactly what to expect in weeks one, three and eight, and it scores the rep, not the result.
for 1:1 coaching with me.
Two months, eight weekly calls. I take two people a month.
for the Get Good Kit:
No. Nobody can measure or "reset" your dopamine, and the manual says so. It works on where the phone lives, the moment you reach, and the state underneath. Every claim has a source.
No. Two weeks with less, then you decide in writing which apps come back, where they live and on what terms.
There's a part for that: the same three levers pointed at the harder stuff, a 30-day version, and where to get real help if it's more than a habit.
The reps start at eye contact and a nod. If the fear keeps you from school, work or leaving the house, use this alongside a therapist, not instead of one.
It now comes in the Get Good Kit at the same $27, with the Purpose Protocol, the Perception Reframe and a free call with me.
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Get Good Twin