Guides

Practical, low-drama plans for breaking distraction loops—and turning reclaimed time into better routines and communication. Some guides include the “Social Pause + Mom&Dad Tracker” combo.

Two levels of calm: personal focus + family communication

How Social Pause and Mom&Dad Tracker complement each other: reduce distractions, then improve family communication with simple daily rituals.

digital wellbeingfamilyfocus

Break the phone-checking loop

A practical plan to reduce compulsive phone checking: triggers, friction, and a replacement routine that sticks.

habitsfocusnotifications

Doomscroll less in one week

A week-long plan to reduce doomscrolling: set boundaries, manage cravings, and build a healthier evening routine.

doomscrollingsleepstress

Stop stress-scrolling after work

A 10-minute after-work routine to reset your nervous system, reduce stress scrolling, and show up calmer at home.

after workstressfamily

Fall asleep without the feed

A practical wind-down routine to reduce late-night scrolling and fall asleep faster, without strict rules or perfection.

sleephabitsevening

Less screen time, less willpower

Stop relying on motivation. Use friction and defaults to reduce screen time, plus a simple replacement plan that lasts.

screen timehabitsproductivity

Conversation guide

Set phone boundaries without fights

A practical conversation guide for couples to set phone boundaries without blame, plus simple rituals that reduce conflict.

relationshipscommunicationboundaries

A simple family phone rules template

A practical template for family phone rules: where, when, and how to reduce conflict while keeping rules realistic.

familykidsrules

Create a screen time agreement (without daily battles)

A calm, structured process to create a kids screen time agreement, including scripts and a weekly review ritual.

kidsscreen timeparenting

Micro-breaks for parent burnout

Short micro-breaks for parents to reduce burnout: 30 seconds to 5 minutes, designed for real life.

parentingburnoutstress

Pause, then repair

A practical “pause then repair” method to handle anger: stop escalation, then repair the relationship with a short script.

angerrepaircommunication

Repair in five sentences

A short after-conflict repair script for couples and families: what to say, what to avoid, and how to practice it.

repairrelationshipsfamily

Talk about phone use without fighting

A structured way to talk about phone use at home: start with needs, agree on one rule, and build a replacement ritual.

communicationboundariesfamily

Ride the urge, don’t obey it

A simple urge-surfing method to handle cravings to check social media, plus a replacement plan that reduces relapse.

cravingshabitsmindfulness

A calmer notification system

A practical notification diet: what to turn off, what to keep, and how to reduce anxiety without missing important messages.

notificationsfocusanxiety

Reclaim ~2 hours per day

A realistic plan to reclaim about two hours per day from distraction without extreme rules: audit, friction, and replacement.

timeproductivityhabits

Phone-light weekends

Phone-light weekends made easy: simple family rituals that reduce scrolling by adding fun and connection.

weekendfamilyrituals

Start deep work (even if your focus is broken)

A deep work starter kit: choose a block, remove distractions, and use a simple protocol to start and finish focused sessions.

deep workfocusproductivity

Scroll with intention

A checklist for mindful scrolling: intention, time box, exit rule, and emotional check so social media stays a tool.

mindfulnesssocial mediahabits

Digital minimalism for busy parents

Digital minimalism for parents: keep what helps, remove what harms, and build family rituals that reduce phone conflicts.

digital minimalismparentsfamily

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