A 5-Week Program to Help You Reclaim Your Time, Attention, and Well-Being in a Digital World

Is your phone constantly stealing your attention? Do you lose hours to mindless scrolling? My 5-week Screen Time Lifeline program is designed to help you create a healthier relationship with technology.

The Problem

Many of us struggle with:

·       Checking our phones dozens or hundreds of times daily

·       Feeling anxious when separated from our devices

·       Losing sleep due to late-night screen time

·       Comparing ourselves to others on social media

·       Missing out on real-life experiences while staring at screens

·       Feeling overwhelmed by constant information and notifications

Screen Time Lifeline offers practical strategies to help you use technology intentionally—without guilt or unrealistic expectations.

What You'll Learn in 5 Weeks

Understand Your Current Habits

Discover your unique patterns of technology use and identify when digital tools help versus harm you.

Reconnect With Your Values

Clarify what matters most to you and what activities you'd rather spend time on instead of scrolling.

Learn How Tech Companies Capture Your Attention

Understand the psychological tactics used to keep you engaged and how these affect your nervous system.

Implement Practical Solutions

Learn specific techniques to break the cycle of compulsive checking and create healthier digital boundaries.

Build Lasting Change

Develop a personalized plan to maintain your new habits and resist future digital distractions.

Why This Program Is Different

·       Beyond Simple "Digital Detox": We address the root causes of unhealthy tech use

·       Social Justice Perspective: Understand how tech companies profit from capturing your attention

·       Compassionate Approach: Focus on understanding, not shame or judgment

·       Practical Tools: Walk away with specific strategies you can use immediately

Program Details

Format: 5 sessions total, meeting every other week 

Purpose of Bi-Weekly Schedule: Weeks between sessions give you time to practice skills and complete homework 

Location: In-person at my Belltown office in Seattle (with careful attention to preventing COVID and other illnesses). I do not provide this program virtually.

Cost: $180 per session

Insurance: I don't accept insurance but can provide a superbill for reimbursement 

Sliding Scale: Some sliding scale spots may be available - please inquire

Who Can Participate:

·       Individuals

·       Dyads (parents and teens, couples, partners)

·       Small groups (friends, polycules, familes, co-workers or other configurations)

What's Included:

·       Five sessions with personalized guidance

·       Homework and practice exercises between meetings

·       Resource guides and worksheets

·       Care coordination with your individual therapist if desired

Ready to Reclaim Your Attention?  Contact me for more information

About Your Guide

I'm a psychotherapist who has witnessed the dramatic shift in how technology affects our mental health. In 2017, I experienced my own wake-up call during a week-long screen-free vacation. The first few days were surprisingly difficult—I felt anxious and restless. By day three, I reconnected with myself and my values in a profound way.

Since then, I've researched how technology affects our wellbeing and developed effective strategies to create healthier digital habits. I've led numerous workshops and retreats helping people regain control of their screen time and reconnect with what matters most.

This program isn't about rejecting technology completely—it's about using it intentionally so it enhances rather than diminishes your life.