👉 Phone stress? Try a 2-step quiz for calm
👉 Phone stress? 2-step quiz for calm
Expert Sign-up

Narrative Therapy

Narrative therapy separates you from the problem and centers your values. This page guides you to name the problem’s “moves,” thicken preferred stories, and invite supportive witnesses. You’ll see more possibilities.

Siobhan Chirico

Registered Psychotherapist (RP)
View Profile
Email

Iris Glaser

Registered Psychotherapist – Qualifying (RP-Q)
View Profile
Email

Blog posts related to Micro-Scrolling

Image of person on their phone while outside with friends

Distracted by Everything? ADHD and Dopamine Hits

Ever feel like your brain is hijacked by endless pings and scrolls? For adults with ADHD, this isn’t a weaknessi. Constant digital distraction cycles are powered by dopamine loops that make apps feel irresistible and leave you battling focus fatigue. Every notification adds a costly task-switch, draining your mental energy. The good news: with small resets like adding friction to apps, naming triggers, and using movement, you can interrupt the loop and reclaim attention.
Read More
Image of a person on a sandy beach with blue water in the background reading a book relaxing

How to Enjoy a Screen-Free Vacation

A digital-free vacation rewires how you travel. Swapping smartphones for simple paper maps and face-to-face chats lowers cortisol, lifts mood, and lets your senses register every sea breeze and street melody. This guide walks you through setting clear tech boundaries, choosing unplugged destinations, and packing analog backups like film cameras and guidebooks. With screen-free travel tips for families and solo adventurers alike, you’ll return home rested, re-connected, and rich with real memories worth sharing offline.
Read More
Image of a person in bed on their cell phone as it is plugged into the wall

Sleep With Your Phone Eight Feet Away

Still sleep with your phone in the room? That glowing rectangle floods your brain with blue light, suppresses melatonin, and tempts night-owls into 2 a.m. doomscrolls. Research says simply parking the device eight feet away can restore circadian rhythms, reduce anxiety, and deepen REM sleep. Our quick guide unpacks the science, shares stylish bedside-free alarm options, and offers micro-wins like a 30-minute pre-bed swap to help you wake clearer, calmer, and ready for real-world focus every day.
Read More
Image of white and great striped picnic blanket with a book, hat, drink, sunglasses, clementine and sweater on top of blanket

Unplugged Summer Activities: 10 Engaging Ideas

Swap screen glare for sunshine this season. Our guide shares ten creative, budget-friendly digital-free summer activities that pull families and friends off the couch and into real-world connection. Hike at dawn, host a backyard game night, craft a film-camera photo walk, or declare a screen-free Sunday potluck - each idea sparks movement, laughter and genuine conversation while lowering stress and boosting sleep. Think of them as mini detoxes: small swaps that build a healthier relationship with tech.
Read More
Image of person walking on the street staring down at their cell phone

Social Media FOMO? Stay Connected Not Obsessed

Endless highlight reels trigger FOMO, baiting you into hourly checks that drain joy. Time box feeds into two fifteen minute windows and mute non-critical notifications. Unfollow comparison traps, follow creators who inspire, and reroute boredom with three breaths or a walk. Run a daylong social detox each weekend, logging mood, focus, and sleep changes. When urge spikes, label it, thank it, let it pass. Intentional boundaries keep you connected calm and reclaim evenings for wins.
Read More
Image of bright blue staircase with orange shoes on a person walking by

Micro Learning: Why Tiny Steps Beat Big Leaps

Micro learning proves tiny steps beat heroic detox weekends. Each small win delivers a dopamine drip that wires lasting habits. Start by silencing one non-essential app, placing your phone face-down for two minutes each hour, or moving Instagram one folder deeper. Stack the new action onto an existing cue, track streaks on paper, and celebrate out loud. Consistency, not intensity, transforms identity: you become someone who manages tech with ease every single day.
Read More
View more posts

Your phone’s not the problem. But your habits might be.

We’ll help you change them starting with our newsletter.
Logo for Offline.now with the text "Offline" in blue and "Now" in Green.
Offline.now is your practical guide to reclaiming time, focus, and joy in a world of endless screens.

Offline.Now

Legal

Logo for Offline.now with the text "Offline" in blue and "Now" in Green.
Offline.now is your practical guide to reclaiming time, focus, and joy in a world of endless screens.

© 2025 NearNow Inc. o/a Offline Now and Affiliates. All rights reserved.

Logo for Offline.now with the text "Offline" in blue and "Now" in Green.
Take The Quiz
Expert Sign-up