“Every time I pick up my phone, I scroll. Hours are gone.”
Sound familiar? The 3-Step Reset Primer is built to work with your brain, not against it.
What You’ll Get (Free Primer)
Build Barriers → create a pause before the autopilot swipe.
Out of Sight and Out of Mind → clear your head and hide the mental tab.
Choose One Clear Task → start focused, not foggy.
It's Not your Fault, Its Engineered
Your phone isn’t neutral. It’s engineered to steal your time and focus, because your attention = profit. Blockers and deleting apps fail because they fight design with willpower.
This quick reset works differently. It’s backed by behavioral science showing you how apps exploit psychology and will give you simple tools to take back control in the moment.
📊 Did You Know? The average adult spends 2.5+ hours/day on social media. That’s 38 full days per year lost to scrolling. (Pew Research)
Why This Matters
These steps don’t just block you, they reset your focus in the moment. It’s the fastest way to feel control again without relying on willpower.
This is only a primer. The full Dopamine Reset Toolkit goes deeper:
Distraction Audit Worksheets → see exactly where your time is stolen.
Guided Focus Session → structure that makes focus automatic.
Quick Reset Cards → on-demand interventions when distraction pulls hardest.
Science & Psychology Learning Resources with guided exercise “Spot the Design” → helps you identify how apps are engineered to keep you hooked and how to break free.
Ready To Do Deeper?