Research shows that building lasting habits takes time. Sustainable habit change takes more than motivation, it takes a system.
At Reclaim, we guide you through a structured, science-backed process to help you take back control of your attention, through two independent 4-week modules.
Phase 1: Weeks 1–4
Understand what's actually happening
Most people know they scroll too much. That hasn't stopped them. This phase is about something harder: understanding why, and making one precise change that works even when your energy is low.
What you'll cover
The real function of scrolling
Urge surfing: why an urge is a signal, not a command
Tracking your patterns without judgment: identifying your personal high-risk moments
The circumvention trap: why willpower and blockers fail, and what works instead
Finding replacement behaviors calibrated to your actual energy level
Testing one small, specific change
What you'll walk away with
A clear map of your personal scrolling triggers
One concrete habit to reach for when the urge hits
A measurable baseline to track change against
How it works
Weekly 30-minute live sessions
Between-session exercises you can implement at your own pace
A small group of people to work with
Phase 2: Weeks 5–8
Build something that survives real life
A habit that only works under ideal conditions isn't a habit. This phase is about what happens when routine breaks down, and how to come back without shame or a full restart.
What you'll cover
Your minimal viable habit: the smallest version of the change that still counts
How to re-enter after a lapse (the first moment back is where most people quit permanently)
Stress-proofing: what to do when you're depleted, traveling, or out of routine
Building accountability into your environment, not just your willpower
Identity as the long game: shifting from "trying not to scroll" to becoming someone for whom this is no longer the default
What you'll walk away with
A relapse recovery protocol
A personalized plan that accounts for your low-energy days
A clearer sense of what you're building toward, not just what you're cutting out
How it works
Weekly 30-minute live sessions
Between-session exercises you can implement at your own pace