Research & Reports
Evidence-based research on phone addiction, screen time, and focus strategies.
Average screen time, pickup frequency, age breakdowns, and the numbers behind our smartphone dependency.
Tested strategies backed by behavioral science research. From grayscale mode to environment design.
What peer-reviewed studies say about switching your phone to black and white. Spoiler: the effect is real.
Dopamine loops, amygdala hijacking, and why you can't stop scrolling. Plus: how to break the cycle.
We reviewed 21 clinical trials on screen time reduction. Here's what helps, what doesn't, and why moderation beats abstinence.
One hour of screen time after lights-out raises insomnia risk by 59% and cuts sleep by 24 minutes a night. The data, the mechanisms, and what actually fixes it.
50% of teens say they're addicted to their phones. A 2026 study links problematic use in tweens to depression, ADHD, and worse. Here's what interventions actually work.
Average attention span has dropped from 2.5 minutes in 2004 to 47 seconds today. Smartphones are the main driver — and the recovery path is faster than you'd expect.
Employees waste 2+ hours per day on phones at work, costing $1.3 trillion yearly. The data on why smartphones kill focus and what actually fixes it.
210 million people worldwide are addicted to social media. The brain science behind it, how to tell if you're hooked, and 6 evidence-based ways to break the cycle.
Adults average 7 hours of screen time per day. A 2025 clinical trial found cutting back by 2 hours reduced depression by 27%. The thresholds, the health effects, and what actually works.
iPhone users average 4.9 hours of screen time per day. How to read your data, what the research says about healthy thresholds, and 5 strategies that actually reduce it.
It takes 23 minutes to refocus after one interruption. 8 research-backed strategies to eliminate phone distractions and protect your deep work.