Find digital balance
Welcome to Offline.now! (Yes, we know we’re online). Our goal is to help you balance both worlds and avoid digital overload.
Digital Balance Assessment
Change your relationship with tech.
“I should really be doing something else!”
We’ve all said something like that while stuck scrolling on our phones, but changing behaviour takes time and effort.
Offline.Now is based on the science-based Pivot Matrix and methodology.
Offline.now Matrix
Take action.
Take the Quiz
Not sure where you stand with screens? Take our 2-minute Offline.now Matrix quiz for instant results and a free email assessment.
24/7 Coach on Demand
Need help at 3 a.m. or before a big meeting? Chat with Offline.now anytime for personalized, science-backed coaching support.
Book an Expert
Ready for deeper change? Browse vetted therapists, coaches & specialists in tech-life balance and book a session today.
Meet the Experts
Explore the directory of specialists devoted to digital balance
David Goldenberg
Doctor of Medicine (MD)
- ADHD Screen Hyper-focus
- Problematic Smartphone Use
- Social Media Overuse
Cleo Haber
Registered Social Worker (RSW)
- Burnout Resilience
- Social Presence & Communication Coaching
- Work-Life Boundary Setting
- Depression & Screen Use
- Digital Burnout
- Doomscrolling
Stephanie Furlott
Registered Social Worker (RSW)
- Burnout Resilience
- Mindful Technology Use
- Work-Life Boundary Setting
- Depression & Screen Use
- Doomscrolling
- Relationship Stress
Digital balance is an ongoing conversation.
Stay up-to-date with news and tips from our blog.
The Single Room Rule is a behaviorally informed strategy to reduce phone dependency by designating a single space for device use. Grounded in habit science and digital wellness research, this method minimizes environmental triggers, boosts self-regulation, and encourages intentional tech use. Ideal for parents, professionals, and students alike, this practical approach helps you reclaim attention, improve sleep, and foster real-world connection without relying on willpower alone. A small boundary that yields measurable psychological benefits.
Phones hand out dopamine on demand, perfect for ADHD brains, but brutal for productivity. If “just five minutes” of scrolling morphs into an hour, try these four research-backed shifts. Swap self-blame for ADHD coaching that builds planning skills and self-compassion; lean on uncluttered digital tools and a no-login ChatBot for gentle nudges; reset with a quick walk to boost executive function; and stack tiny “micro-wins” like answering one text. Progress, not perfection, rewires phone habits and your day.
Is your phone packed with 20,000 photos you never scroll? That silent stress is digital hoarding—cloud clutter that drains focus and sparks guilt. This post rewrites decluttering as self-care: clarify your “why,” nail quick wins like duplicate deletion and screenshot sweeps, mute non-essential notifications, and schedule device-free zones to stop new piles forming. Progress, not perfection, is the rule. Finish by creating a bite-size declutter checklist and start curating memories that actually matter.
Screens now soak up more than six and a half hours of our daily lives over seven for Americans and nearly nine for Gen Z. Our 2025 screen time report unpacks the fresh numbers, from smartphone saturation to the rise of “doomscroll fatigue,” and translates data into action. Learn how constant connection strains attention, sleep, and mood and test three mini-detox tactics, from app timers to “analog power hours,” to reclaim calm, clarity, and healthier digital habits.
Ever yanked out your phone after a phantom buzz only to find silence? That eerie misfire is phantom vibration syndrome - your brain’s sensorimotor wiring glitching after constant notifications. This post unpacks how prediction-error loops and dopamine-driven checking habits create phantom phone sensations, then delivers five coach-style micro-wins: relocate the device, switch vibration patterns, run a body-scan reset, schedule no-buzz blocks, and try a weekly bag-carry challenge. Quiet the “ghost buzz” and reclaim calm focus.
Boredom isn’t wasted time, it’s your creativity engine. When you stop filling every lull with screens, the brain shifts into default mode daydreaming, where ideas collide and insights surface. This post reframes boredom as a healthy pause, unpacks the science of mind-wandering and creative incubation, and offers five micro-detox tactics from scheduled no-scroll moments to analog hobbies. Use your journal and turn idle minutes into spark sessions that revive focus and imagination every single day again.
