Break the loop. Not with willpower.
A 6-week structured program for self-aware adults who already know their phone is the problem — and are done with "digital detox" content that treats them like beginners.
Built on ACT therapy · Private tracking app · 8-person cohort · €249 founding price
You don't have a willpower problem.
It's 9:47pm. The kids are asleep. Your partner is reading. You picked up the phone "just to check something" twenty minutes ago. You're now three reels deep into someone else's vacation and you can't remember what you originally opened it for.
You've read the books. You can quote Digital Minimalism, Stolen Focus, and Indistractable back at me. You probably know more about attention, dopamine, and habit formation than 95% of the people working in tech.
And yet the phone is back in your hand.
The problem isn't information. The problem is that by the time you're 20 minutes into the scroll, the decision was made 20 minutes ago — automatically, before you had a chance to be anywhere near a choice. You don't need another book. You need a structured way to notice the moment while it's happening.
You've already tried this
Deleting the apps — they came back within two weeks.
Screen time limits — you tap "ignore for today" by 4pm.
The dumb phone — you missed your camera and Spotify.
Meditation apps — you felt calm for ten minutes then opened Instagram.
Therapy alone — your therapist sees you 50 minutes a week. The phone behaviour happens during the other 167.
Every approach assumes the problem is what you do. The actual problem is that you can't see the moment when you're doing it. That gap is closeable — but not with information. Only with practice.
This is what's different.
Three things, structured into a 6-week program:
1. A private tracking app built for this work
Every time you feel pulled toward your phone, you open the app instead. You name the feeling. You log whether you were conscious in that moment or operating on autopilot. After two weeks you'll have a map of your patterns no journal, app, or therapist could have generated.
2. A curriculum rooted in ACT
Acceptance and Commitment Therapy is the most research-backed approach to behavioural change developed in the last 30 years. It doesn't suppress urges. It doesn't shame the behaviour. It teaches the one skill that actually changes anything: noticing the choice point in real time.
3. Real accountability through a small cohort
Eight people. Weekly 60-minute group calls. A private space to compare notes. This is the part that makes the rest of it work.
Who it's for.
You'll get value from this if:
You've read multiple books on attention or habit change — and the patterns are still running.
You can name your phone behaviour but can't change it.
You want structured accountability, not another self-paced course.
You're working on this for yourself.
This isn't for you if:
You're in active mental health crisis (please work with a licensed therapist — this program complements that work, it doesn't replace it).
You want a 7-day reset or quick fix.
You're looking for someone to tell you what to do.
You're seeking support for compulsive sexual behaviour, gambling, or substance use (these require licensed clinical care).
I'm building this because I needed it.
I have a master's in psychology with a specialisation in psychotherapy. I work as a design lead at a tech company in Porto. I have two young children.
I'm also someone who, despite knowing more about behavioural psychology than most people, spent years trapped in the exact patterns I'm now helping others work with. Reading didn't fix it. Apps didn't fix it. Therapy helped but didn't fully close the gap.
What finally changed it was building a structured way to notice the moments while they were happening — and then learning to do the work in those moments, not after them. This program is what I wish I'd had when I started.
It's designed for people who are smart enough to be tired of the self-help that doesn't work — and serious enough to actually do the practice when no one is watching.
The first cohort.
I'm running the first cohort at founding pricing because you'll be helping me refine the program in real time. After this cohort, the price goes up.
What's included
The Notice tracking app — built for this program, your data stays on your device.
Six weekly video lessons covering the full ACT framework for technology use.
Six 60-minute group cohort calls — max 8 people, scheduled across European and US Eastern timezones.
A private cohort space for between-session support.
Async support from me throughout the six weeks.
A 90-day forward plan at the end, grounded in your own data.
€249 founding price
Public price (cohort 3 onwards): €399
Risk reversal: full refund within the first 14 days. No forms, no questions.
The six weeks.
Week 1 — Notice
Install the app. Log everything. No intervention. Just see your patterns as they actually are.
Week 2 — Map
Hook analysis. What is your phone replacing? Anxiety, boredom, avoidance, loneliness?
Week 3 — Values
Excavate what your phone time is actually being taken from. Not generic values. Yours.
Week 4 — The Pause
Build the 3-second gap between hook and action. Defusion practices. Urge surfing.
Week 5 — Environment
Phone as an environmental problem. Home screens, Shortcuts, Screen Time — calibrated to your data.
Week 6 — Compound
Review six weeks of your own data together. Patterns visible. Write a 90-day forward plan.
Common questions.
Is this therapy?
No. This is a structured behavioural program rooted in ACT principles. It's not psychotherapy and not a substitute for clinical care. If you're already in therapy, this complements that work powerfully — many participants share their tracking data with their therapist.
What kind of phone behaviour does this address?
Compulsive checking, scrolling, doom-news consumption, social media autopilot, late-night phone use, work-email-after-hours. Anything that fits "I know I'm doing it but I can't seem to stop."
How much time will this take per week?
About 90 minutes total. One 60-minute cohort call plus around 30 minutes of structured exercises spread across the week. The tracking itself takes 15 seconds per entry.
Where will the cohort meet?
Online (Zoom). Calls are scheduled to work across European and US Eastern timezones (typically 17:00 CET / 11:00 EST). Recordings available if you miss one.
Ready to do the work?
The cohort is small on purpose. Book a 15-minute call to talk through your situation, ask any questions, and decide together whether this is the right fit.
Book a fit call →
Free · 15 minutes · No commitment
Not ready yet?
Join the ListenIn Labs newsletter — Field Notes on Psychology & Product Strategy. You'll hear when the next cohort opens, and get weekly essays on attention, work, and meaningful careers in the meantime.
Join the newsletter →