Here is your brain

How to stop wanting your phone

The reach that happens before any decision... the quick check that becomes forty minutes... the time that just disappears... This is a program that helps you reclaim that time. Unlike most other approaches, which require permanently changing your environment (app blockers, friction, hiding your phone etc.), here the change happens in your brain. Using a novel application of dopamine engineering, this program helps you weaken the specific pathways that trigger your compulsive phone use, so you reach a point where you simply don’t want to use your phone any more than you intentionally choose.

It feels like I’m rediscovering parts of myself that were always there.
Gia, 12 days in

The program runs in two phases. In the Awareness phase you use the HIYB app to log any phone use you’d rather not be doing, and catch what triggers it. There’s also a five-minute daily practice — counting your thoughts without following them — which trains the skill of catching those urges. At the end of the phase I analyse your data and design your custom rewiring protocol, which you then implement through the same app during Rewiring. The app makes the change in your brain visible and acts as scaffolding until you no longer need it, because you’ll simply be free of the pull of your phone.

$98 for the program, paid in two parts.

NOW

$19

Phase one — Awareness · about 5 days

App access and my personal support throughout

WHEN AWARENESS ENDS

$79

Phase two — Rewiring · 1–2 months for most people

I go through your data, send you final key questions, then write your custom protocol and configure it in the app. I stay with you through Rewiring, and you receive a graduation keepsake of your journey at the end.

Rewiring is free for annual subscribers and founding members.

About you

Your baseline

These screenshots, together with your own logging, are what I use to build your protocol, so it’s shaped around your actual phone use rather than a generic plan.

Which phone do you use?

Choose your phone above and I’ll show you where to find the screenshots.

Add as many as you need: the screens listed above.

Apps, or kinds of use: whatever comes to mind. It helps to know which you’d drop entirely and which you’d rather just do less of.

Your screenshots are stored privately and only I ever see the originals. Nothing is published with identifying detail in it.

If you’re curious about the neuroscience (and stories) behind these strategies along with my own, I write about it all below: