Do you open reels for 5 minutes and leave 2 hours later?
Assess your relationship with TikTok, Reels and Shorts in 7 questions. No signup, no guilt: one clear result and a route to start today.
7 questions · 2 minutes · Not a diagnosis
You don't need to call it addiction to start paying attention.
Three signals that evidence links to use you no longer direct. Recognizing them does not establish a disorder: it shows where to look.
You open the app for 'just 5 minutes' and leave more than 30 later.
You grab your phone without noticing, even when you did not need it.
You feel restless or anxious when it is not near you.
These signals do not establish a disorder. They are a starting point for attention, not a diagnosis.
From understanding the problem to changing the environment
Change is not sustained by willpower: it is sustained by redesigning what surrounds you. Three steps, in this order.
Assess
A 2-minute test to know where you stand: habit, loss of control, or attentional hijack.
Take the test →Intervene
A 7-day program to reduce exposure, reintroduce friction, and notice mental quiet again.
See the program →Maintain
Tools and follow-up so the change does not depend on remembering every morning.
Explore tools →
Science you can check
Every claim on this site links its source. What is solid, preliminary, or a hypothesis stays distinguishable.
57+ peer-reviewed studies
attention, reward, sleep and control in short-form video.
Sources per claim
39 validated claims, each with its reference.
Public methodology
inclusion criteria and review date, in the open.
Three guides to start right
The readings with the most value, updated and reviewed. Everything else lives in the blog.
Dopamine while scrolling: what your brain does
Reward circuitry, variable reinforcement and receptor regulation, with no misleading metaphors.
Read guide →Reduce screen time without willpower
Redesign your environment: fewer triggers, more friction and protected time blocks.
Read guide →Recover attention and sleep
What nighttime scrolling does to your sleep and how to recover it with evidence.
Read guide →Reclaiming control starts with knowing where you stand
Take the test — 2 minutesNo signup · Instant result · Not a diagnosis