Get rid of doom-scrolling
Your phone is winning the war for your attention. This programme gives you the tools to fight back — and reclaim the hours you're losing every day.
4,5 t
Average daily screen time (non-work)
96×
Times you check your phone per day
68
Days lost to scrolling per year
You've tried to stop
You've deleted the apps. Set screen time limits. Moved your phone to another room. And somehow you're still scrolling at midnight, feeling drained, guilty, and wide awake.
Doom-scrolling isn't a willpower problem. It's a dopamine loop — and your phone is engineered by the smartest designers in the world to keep you in it.
This programme doesn't shame you for scrolling. It helps you understand why you can't stop — and gives you evidence-based tools to break the loop on your own terms.
Your programme, session by session
Each session builds on the last. You'll leave with tools you can use long after the programme ends.
Session 1
Understand the loop
Map your scrolling triggers and patterns. Learn how dopamine loops work and why willpower-based approaches fail. Identify what you're actually avoiding.
◷ 50 min
Session 2
Build your defences
Learn friction design, environment restructuring, and replacement behaviours. Build a personalised "phone protocol" that works with your brain.
◷ 50 min
Session 3
Reclaim your time
Review what worked. Adjust your protocol. Build a relapse plan so one bad evening doesn't undo two weeks of progress.
◷ 50 min
Choose your psychologist
All qualified to deliver this programme. Pick based on availability — or who feels right.
Same programme, same price — your choice of psychologist.
One programme. One price.
No surprise invoices. No unclear "how many sessions will I need?". Everything is included.
NOK 5,400
Total programme cost · NOK 1,800 per session
3
Sessions
50 min
Each session
2 weeks
Programme length
Flexible scheduling · Cancel within 24 hours of first session
If you reduce scrolling by just 2 hours per day, you get back 730 hours per year. That's a month of your life — every year.
Common questions
Is this just for young people?
No. The dopamine loop is age-blind — as many participants are over 40 as under 30.
Will you tell me to delete social media?
No. The goal is a phone protocol that works with your brain — not abstinence. You decide what's worth your time.
What if I'm scrolling because I'm anxious or depressed?
That's common — scrolling is often a symptom, not the cause. We map what you're actually avoiding, and if more is needed your psychologist recommends next steps.
Only 3 sessions — is that enough?
To build the protocol, yes. The change happens between sessions — the programme is designed around real-world practice, with tools you keep.