Make what matters your default.
Eight weeks of guided sessions, the Reclaim app supporting you between them, and a small group going through the same thing.
You won't be charged yet. We start with a 20-minute intro call.
Most people who join say one of these.
- ✓You already know what you'd rather be doing. Getting yourself to do it is the hard part.
- ✓You've tried blockers, timers, deleting the app on Sunday and reinstalling it by Wednesday.
- ✓You're capable in every other part of your life. Which somehow makes this even harder.
If any of those sound familiar, you're in good company. The habit is the thing we're working on here, not you.
This isn't therapy. If what's underneath your scrolling is heavier than habit, it deserves the right kind of support. I'd rather tell you that than sell you a program that isn't the right fit.
Some things are hard to change alone.
I built Reclaim because I don't think lasting change can be forced with guilt. If you've tried before and it didn't last, you're in good company. Changing habits is much easier when you don't have to figure them out alone.
That's what I'd like to help you with.
I won't promise you'll never have difficult weeks. The aim is to make the things you'd rather be doing feel easier to choose than your phone.
Dr. Michelle Tan
Neuroscientist · Founder of Reclaim
What we'll work on together.
Three phases over eight weeks, each building on the one before it.
Notice
See what's been happening.
Build
Make the better choice easier.
Keep going
Build something that lasts.
- Notice the moments you reach for your phone most often.
- Work out what you're really looking for in those moments.
- Learn to catch yourself before the habit takes over.
- Shape your surroundings so your phone isn't the default.
- Find alternatives that fit your energy and your day.
- Have options for both good days and hard ones.
- Know what helps when old habits return.
- Leave with a plan that fits your life.
- Feel confident getting back on track after difficult weeks.
Phase one
Notice
See what's been happening.
- Notice the moments you reach for your phone most often.
- Work out what you're really looking for in those moments.
- Learn to catch yourself before the habit takes over.
Phase two
Build
Make the better choice easier.
- Shape your surroundings so your phone isn't the default.
- Find alternatives that fit your energy and your day.
- Have options for both good days and hard ones.
Phase three
Keep going
Build something that lasts.
- Know what helps when old habits return.
- Leave with a plan that fits your life.
- Feel confident getting back on track after difficult weeks.
What's included.
6 live sessions
One practical focus each week.
2 pause weeks
Time to practise before moving on.
A workbook that becomes your habit map
What sets it off, what you're looking for, and what changes over the eight weeks.
The Reclaim app
Supporting you between sessions.
A small cohort
A few others working on the same thing at the same time.
Three 1:1 check-ins
At 30, 90 and 180 days, because change doesn't end in week eight.
From people who've done it.
“What made this programme so valuable for me was the combination of psychological insight, practical tools and Michelle's deeply supportive way of guiding the process. Even when things did not go perfectly, I felt encouraged to notice small steps and keep going. During the programme, I reduced my average daily screen time to around two and a half hours, which is less than half of what it was before.”
“The program fosters self-compassion to reduce unintentional phone usage. Breaking these patterns can be very hard and I love that I was empowered to use my phone in a more mindful way! Through this program, I re-evaluated the reasons I engage with my phone and found more time for personal projects.”
What this is built on.
Feeling bad about it keeps the cycle going.
Looking at what happened with curiosity instead of self-criticism is what starts to break the loop.
The habit starts before the scroll.
By the time you're scrolling, much of the decision has already happened. The moment worth working on comes earlier than it feels.
Your surroundings shape your choices.
Making the things that matter easier to start works better than relying on willpower alone.
FAQ
Do I need to use the Reclaim app?+
Not required, but recommended. It's free, it takes about thirty seconds a day, and most people find the two work better together.
How much time does it take?+
One 45-minute session each week, plus one small thing to try in your own life. There are pause weeks at week 3 and week 6 so that you can try things out before the next phase. The workbook is yours to work through at whatever pace suits you.
What if I miss a session?+
Life happens. You'll still get that week's workbook, and we'll pick things up together next time. You won't be left behind.
Will I have to delete social media?+
No. This isn't about using your phone less.
Think about the times you used your phone for work, called family, or navigated somewhere new. Those aren't usually the ones you feel bad about afterwards. The bad feeling attaches to the time you didn't choose: the hour that disappeared when you wanted to send a friend a text.
That's the part worth changing. Most people don't want less phone. They want more say over when they're on it.
I've tried blockers, timers and Screen Time. How is this different?+
Those tools stop you. Reclaim doesn't. It puts what you'd rather be doing in front of you and leaves the choice with you. And most of the eight weeks isn't about that moment at all. It's about what leads up to it, and building a life where the phone gradually stops being the default.
Is this therapy?+
No. It's a habit-change program grounded in neuroscience and psychology. If what's underneath your phone use needs therapeutic support, I'll tell you honestly rather than pretend this is something it isn't.
What if I still have difficult weeks afterwards?+
I'd expect you to. The goal isn't to never struggle with your phone again. It's to notice sooner, know what helps, and find your way back instead of waiting for the next wave of motivation.
You're not starting over.
You've already learnt what doesn't work. None of that was wasted. This time you won't be figuring it out alone.
Thank you. I'll be in touch within a day or two to arrange your intro call.
No payment yet. We start with a 20-minute intro call.
Rather start on your own?
Looking at this for your team?