12-Week Program – Reclaim

You might have noticed that you feel anxious, restless, or drained after scrolling on your phone. You are not alone. If you've tried to change your phone habits, only to fall back into old patterns a few weeks later, that is not a failure of willpower.

Most of us now spend hours a day on our phones, often without choosing to. This costs us our attention, sleep, and mood. The Reclaim Method is a science-backed program that helps you build a healthier relationship with your phone through self-awareness, self-compassion, and practical habit change.

Over the next 12 weeks, you will learn to use your phone more intentionally, reclaim up to 17 hours each week, and create more space for what matters to you.

What made this programme so valuable for me was the combination of psychological insight, practical tools and Michelle's deeply supportive way of guiding the process. Even when things did not go perfectly, I felt encouraged to notice small steps and keep going. During the programme, I reduced my average daily screen time to around two and a half hours, which is less than half of what it was before.

Andi S. Partnership Manager

Phase 1: Understand

Weeks 1–3, Pause week · One 45-min call each week

Real change starts with understanding why you reach for your phone in the first place. In this phase, you'll uncover the patterns driving your habits and build awareness without relying on guilt or willpower.

By the end of this phase, you'll:

Understand why you automatically reach for your phone
Learn evidence-based tools to pause before acting
Build a personalized map of your own patterns

Phase 2: Build

Weeks 5–8, Pause week 9 · One 45-min call each week

A habit that only survives on good days is not a habit. In this phase, you'll redesign your environment and daily routines so that intentional phone use becomes the easier choice, not the harder one.

By the end of this phase, you'll:

Shape your environment to make mindless scrolling less automatic.
Build a realistic set of alternatives that fit your energy and lifestyle.
Feel more in control of your phone use, even on busy or stressful days.

Phase 3: Become

Weeks 10–12 · One 45-min call each week

Lasting change is about becoming someone who no longer has to fight the same battle every day. In this deepest phase, you'll strengthen your new identity and prepare for the moments that put your progress to the test.

By the end of this phase, you'll:

Build a healthier relationship with rest, enjoyment, and use your phone with intention
Recover from setbacks with a plan in hand instead one bad day undo your progress
Leave with a personalized plan to maintain your habits long after the program ends

Phases 1 and 2 ends with a pause week, giving you time to let what you have learned settle and integrate before moving into the next phase.

Follow-up post-Program

We believe follow-ups are just as important as the program itself because real behavior change happens after the initial insight.

That's why we build in structured check-ins at 30 days, 90 days, and 6 months, so you're still supported when obstacles show up and motivation naturally dips.