Phase 1 · £5 · No credit card until you finish

The 14-Day Challenge

Fourteen days of structured, graduated practice. Each day builds on the last. Bookended by a survey that shows exactly what changed.

Start the challenge How it works
14 days of intentional practice

Structure meets science

The challenge isn't about willpower. It's about awareness. Fourteen days of preset situations, daily insights, and gentle coaching — with a survey at day 0 and day 14 to show you the distance covered.

Day 1
Survey
Day 2
Family & Friends
Day 3
At Work
Day 4
Study
Day 5
Wind Down
Day 6
Your choice
Day 7
Reflection
Day 8
Deepen it
Day 9
Layer up
Day 10
Two together
Day 11
The hard one
Day 12
Build your stack
Day 13
Share it
Day 14
Survey + celebrate
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Preset situations each day
No guessing. Each day has a suggested situation to try. You can modify it, but you don't have to.
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Course-drawn daily insight
Each day delivers one insight drawn from the 36-module course — the science that explains what you're doing and why it works.
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Daily mantra
A single sentence to carry through the day. Not a rule — a reframe. Something to return to when the pull of the phone is strong.
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Club quote of the day
A real moment from a recent live Club session. The kind of observation that lands because it came from someone who's been where you are.
The most valuable feature in the app

The Override Moment

When you try to open a blocked app, something unusual happens. You're asked two short questions. This moment is where the real change begins.

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Instagram Paused · Wind Down active
Before you go in
How are you feeling right now?
😴 Tired
😰 Anxious
😑 Bored
😤 Stressed
🙂 Fine, just want to check in
Skip · Continue anyway

A high-salience decision point

Most app use is unconscious — you pick up the phone without deciding to. The override moment is the rare exception: a moment of conscious deliberation. Research shows that even a brief pause closes the attempt 36% of the time.

The Presence Project takes this further with two questions, always skippable, always answered with one tap. Question 1 captures your emotional state. Question 2, shown optionally, captures what's pulling you there. Together, they build your emotional relationship with your phone, mapped over time — data no competitor collects.

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Maximum two questions at the override moment — never more
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All questions answered with one tap — no typing, ever
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Skipping is always visible and never penalised
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The whole interaction takes under 10 seconds
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Questions feel curious and warm — not therapeutic or judgemental
PNAS Research
57% fewer openings
Six weeks of brief override prompts, measured objectively
Users who received a brief pause prompt when opening target apps closed the app 36% of the time without entering it. Over six weeks, total opening attempts fell 37% from baseline — reducing actual app openings by 57%. The intervention was a deliberation message, a short wait, and an option to dismiss. The Presence Project adds the emotional check-in layer that the research didn't include, making the data personal and building a long-term profile of each user's relationship with their phone.
Lyngs et al. (2022), PNAS — Heidelberg University & Max Planck Institute for Human Development
Night mode

Wind Down — the default that's on your side

One minute before your Wind Down time, your phone shows a warm prompt. If you do nothing, the situation activates automatically. The design works because it uses behavioural inertia — most users simply put the phone down.

If overridden, one question only:
"What's keeping you up tonight?"
· Something I need to finish
· I'm not tired yet
· I just want to decompress
· Something else
22:29 · Wind-down in 60 seconds
Wind-down time
Your phone will go quiet in 60 seconds — tap to stay active or just put it down.
✓ Put it down
Stay active
Built-in intelligence

Adaptive coaching that learns you

Your challenge data — override responses, emotional check-ins, situation usage — is never just stored. It shapes what you see next.

Your patternWhat the app suggests
Late-night anxiety overridesSleep & anxiety module from the course; breathing technique from Unit 2
Repeated boredom overrides"Boredom as gift" article; Day 6 of the challenge revisited
Habit / unconscious overridesDopamine loop explainer from Unit 1; one-sentence friction reminder
Instagram · social comparisonSocial comparison research summary; upcoming Club topic on identity
Work-hours overridesFocus scheduling guide; Study / Meetings mode tutorial
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When you tap 'habit — I wasn't really thinking about it,' that's the most honest thing a user can tell us. It's the unconscious scroll — and it's exactly what the course addresses.
The thinking behind the adaptive coaching layer
When you finish

What completing the challenge unlocks

Day 14 brings two things: proof of what's changed, and a meaningful next step.

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Your before and after
The Day 1 and Day 14 surveys side by side. The distance between them is the most useful data you'll see — not from us, from you.
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Completion reward
A meaningful reward for finishing the full 14 days — extended access, a discount on the course, or something that respects the work you've done.
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A natural next step
Your challenge data shapes a personalised recommendation for which course unit to start with — so Phase 2 begins exactly where you are.

14 days. £5 once. No credit card until you're done.

Two weeks to find out what your phone habits are actually costing you — and what it feels like to be genuinely present again.

Start the challenge →