Manual № 48 · Compulsive screen and social media use
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The manual for compulsive screen and social media use.
Doomscrolling, gaming, the phone in your hand again. A way out of the loop.
12 modules — for the person whose screen use has started costing them their life
- 01What This Actually Is
- 02When It Is an Emergency
- 03A Week of Honest Data
- 04What the Screen Is Doing For You
- 05Changing the Setting
- 06Choosing the Rule
- 07Urges, and Not Feeding Them
- 08Something Better to Do
- 09Sleep, and the Attention You Are Losing
- 10Comparison, Outrage, and the Doom Cycle
- 11When It Is a Game, and When It Is Your Child
- 12Staying Out of the Loop
Two editions
Themanual,orthemanualand the toolkit.
Standard edition
The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.
Elite edition · most complete
Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from and how good the evidence actually is, to use alongside this program rather than instead of it. With original diagrams throughout.
Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.
Inside The Toolkit
- 01Counting What You Cannot Feel
- 02The Chain, Link by Link
- 03Cue, Behavior, Payoff
- 04Buying Yourself Seconds
- 05If This, Then That
- 06Riding the Urge Out
- 07Sitting With Nothing
- 08Making Room Instead of Fighting
- 09What the Hours Are For
- 10Doing Before Feeling
- 11Testing the Thought Instead of Arguing With It
- 12Weighing It Honestly
- 13The Last Hour
- 14Lapse, Not Collapse
Educational content — not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.