Phase 2 · £8/month

The Presence Course

36 modules. 6 units. The science behind your habits, explained in plain language — and the tools to reshape them permanently.

Join the course How it works
36 modules across 6 units

Everything you need to understand — and change — your phone habits

Each module takes 12–20 minutes. Work through them in sequence, or follow your weekly Presence Report — which routes you to the module that most fits where you are right now.

1
The Distracted Mind
6 modules · 12–20 min each
1.1
Why notifications are designed to interrupt you
1.2
The attention economy: who profits when you scroll
1.3
Dopamine loops and why they're so hard to break
1.4
The myth of multitasking
1.5
What a focused brain actually feels like
1.6
Reclaiming your attention: where to start
2
The Body Knows
6 modules · 12–20 min each
2.1
Phantom vibrations: what they tell you about your habits
2.2
Cortisol and the anxiety of constant checking
2.3
How phones are disrupting your sleep architecture
2.4
The nervous system cost of always being available
2.5
Physical cues of phone overuse
2.6
Body-based strategies for switching off
3
Habit Architecture
6 modules · 12–20 min each
3.1
Cue, routine, reward: understanding your loops
3.2
Implementation intentions: why "I'll try" doesn't work
3.3
Environmental design: making presence the path of least resistance
3.4
The role of identity in lasting habit change
3.5
Keystone habits: the one change that unlocks others
3.6
Building your personal habit stack
4
The Social Dimension
6 modules · 12–20 min each
4.1
FOMO: the fear that keeps you scrolling
4.2
How social comparison works online
4.3
Modelling: why other people's phone use affects yours
4.4
The accountability science behind group change
4.5
How to talk to people you love about their phone use
4.6
Building a presence-first social environment
5
Emotional Drivers
6 modules · 12–20 min each
5.1
Boredom: why we can't sit with it and why we should
5.2
Self-soothing and the phone as emotional regulation
5.3
Avoidance: what you're not dealing with when you scroll
5.4
Anxiety, depression, and digital habits: the research
5.5
Emotion regulation strategies that aren't your phone
5.6
Building a higher boredom threshold
6
Sustaining Change
6 modules · 12–20 min each
6.1
Why relapse is part of the process, not a sign of failure
6.2
Recovery: getting back to your habits without shame
6.3
Identity-based change: becoming the person who is present
6.4
What graduation looks like for you
6.5
Building a phone-healthy environment for the long term
6.6
Life after the course: what comes next
Ready to start?

The Course includes everything in Phase 1

The situation-aware app, the 14-day challenge, the Presence Report — all included at £8/month. Less than a streaming subscription.

Join the course for £8/month