Where do I start if I want to use my phone less?

Answer two questions before you try anything. How much do you want your phone habits to change? How much do you believe you can change them? Those two answers say more about your first step than your screen time report ever will.

I built the Offline.now Matrix around them. The Offline.now Matrix is a self-reflection framework that maps your motivation to change your phone habits against your confidence that you can, and sorts the result into four types, each with its own starting place. The types are Stuck, Overwhelmed, Ready and Unconcerned. About half the people who take our quiz land in Overwhelmed. Overwhelmed means high motivation and low confidence, so you genuinely want to change, and what you've tried hasn't stuck. The framework is laid out at the Offline.now Matrix.

Once you know your type, decide exactly when and where you'll take the first step. Across 94 studies, making that kind of specific plan improved follow-through by a medium to large amount (Gollwitzer and Sheeran, 2006).

The quiz takes about a minute: Find Your Starting Place.