by coach Nick Ambrus

Your digital detox guide

Your phone was built to be hard to put down. Consider this your digital detox guide.

Your environment affects your behaviour. Including digital environment.

Take back your time make your phone distraction-free so it makes you better.

It’s a settings problem. Companies designed your phone to steal your focus and attention.

But I’m here to help you.

Device setup guides for your iPhone, Android, Windows, Mac machines, and every browser worth using.

Takes Fifteen minutes per device.

Start here

Three minutes on what actually can be changed, how to keep productivity high while having 0 minutes of wasted time on your phone.

Your digital detox guide, one device at a time

The same setup I walk coaching clients through, written down. Each guide is a short list of changes with the exact menus to find them in. About fifteen minutes per device.

Android

Digital Wellbeing limits, grayscale, notification pruning, launcher setup.

iPhone & iPad

Screen Time with a passcode you don’t know, Focus modes, home screen stripping.

Windows

Focus sessions, startup app cleanup, notification and taskbar changes.

macOS

Screen Time across devices, Focus modes, dock and menu bar cleanup.

Browsers

Chrome, Safari, Firefox and Brave — extensions, new-tab pages, blocking that holds.

All five, one signup

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Send me the guides

You don’t need another article telling you your phone is engineered to steal your attention and focus. You’ve known that for years.

What you haven’t had is a setup that holds when you’re tired, bored and alone at 11pm. Which is the only time any of this actually matters.

That’s what these Guides are engineered for. One per device, fifteen minutes each, every setting chosen for maximum positive impact.

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Who's writing this

I’m Nick. I work with people on the unglamorous mechanics of using a device without it using you. What’s installed, what’s allowed to interrupt, what your home screen looks like at 11pm.

I’m also the founder of QuitPornCoach.com (since 2024), where I coach men one-on-one. That work is where most of this comes from: when someone is trying to change a compulsive habit, the device setup turns out to matter far more than motivation does.

Nothing goes in a guide until it’s worked for someone who wasn’t me.