Help with your phone habits.
Free. No guilt. No detox. One small step at a time.
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It was never just a willpower problem.
Most screen advice starts with rules. Offline.now starts with confidence. Find the starting place that fits where you are right now.
Two questions. Four starting places.
The Offline.now Matrix looks at two things: motivation and confidence. Take the quiz online for your personalized result, or use the free worksheet on paper. Either way, you get a starting place and one practical first step.
A community behind the first step
1,650+ practitioners are listed at Offline.now: therapists, coaches, counsellors, social workers.
The Matrix helps you begin. The community helps when the next step gets personal.
Go deeper into the Matrix
The quiz and worksheet help you find your starting place. The book takes you further, with type-specific guidance for changing screen habits in a way that feels practical and doable.
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Digital balance is an ongoing conversation
Read stories, ideas, and practical guidance from the Offline.now community.
YouTube now lets you set Shorts to zero minutes. Autoplay is one switch. Instagram has no off switch for Reels, but four settings cut the pull.
The best studies put a new habit at about two months, with a range from 18 days to most of a year. What speeds it up, and how to use it on a phone.
What to do instead of scrolling: match a swap to the moment you reach for your phone, from the checkout line to bed, and make it stick.
Analog hobbies are hobbies you do with your hands and no screen. Here is a list of 14 you can start in ten minutes with what you have, and how to begin.
100 things to do instead of scrolling, in ten groups of ten, with a table sorted by the time you have. Screen-free ideas from Eli Singer's book.
Grandma hobbies are slow, hands-on pastimes like baking and card games. Here is a list of 12 to try this week with what's already in the house.
