Audit Your Usage

Screen time reports provided by Apple and Google are designed to placate you, not confront you.

The Pick-Up Metric

The most important metric is not total hours, but total "pick-ups" or unlocks. Every pick-up is a context switch. If your screen time is only 2 hours, but you have 150 pick-ups, your attention is entirely shattered.

The First Step

1. Turn off all push notifications for 48 hours.
2. Track every time you instinctively reach for the device despite it not buzzing.
3. Calculate the true percentage of your waking life lost to algorithmic feeds.