Focus
How to Stop Checking Your Phone
Answer a few quick questions about how often and why you reach for your phone — and get a rescue plan built for your pattern, not a one-size-fits-all digital detox.
Results
Answer the questions above to get your personalized phone-checking rescue plan.
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Frequently asked questions
- How many times a day is normal to check your phone?
- Studies suggest average users pick up their phone 50–100+ times daily. If checks feel automatic, anxiety-driven, or interrupt work, that's the habit this tool targets — not occasional intentional use.
- Should I delete social media apps?
- Not necessarily. Many people fix compulsive checking with friction (limits, grayscale, off home screen) without deleting. Start with the rescue plan — delete only if softer boundaries fail after 2 weeks.
- How is this different from the doomscrolling tool?
- Doomscrolling focuses on long, compulsive feed sessions. This tool targets frequent pickups and micro-checks — often the gateway to longer scrolls. Use both if you struggle with either pattern.