Journal

Long reads. No takes.

Slow writing on attention, dopamine, and the protocol behind the app.

FeaturedScience

Why you can't stop scrolling (and how to fix it).

The psychology behind infinite scroll and variable rewards, and what actually breaks the loop.

February 1, 20268 min read

Product

Are app blockers worth paying for?

Free tools exist. Your time has a price. An honest cost-benefit of paid blockers, including when not to buy one.

Jun 96 min read

Tips

The content creator's guide to a 14-day detox.

You can't quit the apps; they're your job. Why a consumption detox is the highest-ROI move a creator can make.

Jun 96 min read

Science

The dopamine detox myth.

Dopamine detoxes are trending, but most of what's said about them is wrong.

Jan 286 min read

Product

Screen Time vs. LOCK IN.

Apple's built-in tool is a start. Here's why it isn't enough for real recovery.

Jan 255 min read

Tips

Twenty-one habits to replace scrolling.

Practical alternatives for the moment the urge hits, from two-minute fixes to bigger shifts.

Jan 2010 min read

Personal

How to tell your friends you're quitting Instagram.

Social pressure is real. Here's how to navigate it without losing people.

Jan 157 min read

Science

The science of urge surfing.

The CBT technique that lets cravings come and go without acting on them.

Jan 106 min read

Science

Why you can't put your phone down (it's not willpower).

What you're feeling is engineering, not character.

Feb 255 min read

Science

Hard dopamine vs. easy dopamine.

Why your brain feels dead after a three-hour scroll and what to do instead.

Feb 226 min read

Science

What happens to your brain when you stop scrolling.

A day-by-day, research-grounded breakdown.

Feb 198 min read

Science

The five types of phone addiction.

Phone addiction isn't one thing. Recognize which pattern is yours.

Feb 167 min read

Science

The willpower myth.

Self-control isn't a tank that runs dry. It's a skill that grows.

Feb 135 min read

Get the weekly note.

One quiet email a week: long-form essays on attention, dopamine, and the protocol.