GROUPS | Break Up with your phone
Break Up With Your Phone
This is a group for reclaiming your attention, time and freedom from the algorithm
Phones can help us connect, learn, work and unwind. They can also quietly take over our attention, time, relationships, and sense of choice.
Whether you feel stuck in endless scrolling, constantly distracted, emotionally affected by what you see online, or simply tired of reaching for your phone without thinking, this group offers a supportive space to understand what keeps pulling you back and build a more intentional relationship with technology.
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Who it's for:
- Adults who feel overly dependent on their phone, social media, notifications, online content or other digital habits and want greater freedom, focus and control.
- People who find themselves scrolling longer than intended, repeatedly checking their phone, losing time online, comparing themselves to others or struggling to stay present during work, rest, relationships or everyday life.
- People who have tried deleting apps, setting limits or taking breaks but find themselves returning to the same patterns.
- You do not need to stop using social media or give up your phone to participate. The goal is to help you make more intentional choices about how technology fits into your life.
What to expect:
- A remote, weekly, 90-minute Zoom call with a community of up to 25 group members.
- A supportive, nonjudgmental space to explore your digital habits, emotional triggers, attention patterns and the needs your phone may be helping you meet.
- The group will also include accessible psychoeducation about how phones, social media platforms and algorithms are designed to capture and sustain attention. Members will learn how notifications, infinite scroll, personalised recommendations, variable rewards and other persuasive design strategies can shape behaviour, often without our full awareness.
- You will not be shamed for using technology or pressured to follow a rigid digital-detox plan. The group emphasises curiosity, realistic changes, shared experience and strategies that can be adapted to your life.
- This support group is not a substitute for individual mental health treatment, crisis services or treatment for a behavioural addiction that requires more intensive care.
Skills you will learn:
- Identify differences between intentional technology use and patterns driven by habit, discomfort, pressure or design.
- Learn the persuasive psychology behind app design to understand how they are engineered to capitalize on our attention.
- Understand how algorithms, notifications and persuasive design influence attention, behaviour and choice.
- Explore what their digital habits may be providing, including comfort, stimulation, connection, escape, validation or relief.
- Examine how phone use affects emotional availability, intimacy, communication and presence in relationships.
- Recognise emotional, environmental and situational triggers that lead to automatic checking, scrolling or avoidance (Hint: this is actually biological!).
- Notice how the presence of a phone can interrupt closeness, even when the device is not actively being used.
- Clarify the values they want their time, attention and relationships to reflect.
- Develop a sustainable relationship with technology based on freedom, awareness and choice rather than guilt or perfection.
Your Group Leader
Bran Morgan, M.A., M.P.S.
My work focuses on helping people notice the patterns shaping how they use their attention, time and energy, and create more intentional room for connection, rest, enjoyment, curiosity and meaning. I bring a practical, non-shaming approach to conversations about building a life worth living. My goal is not to tell people to use their phones less, but to help them become more intentional about what they want their time to contain and build a life that feels bigger than the scroll.