Always on,
never pays off.

Attention is the new currency. But you don't have to pay for it.

Constant digital distractions & connectivity lead to less productive work, more technostress, and can lead to exhaustion and even burnouts. Stolp® can help you taking the first important steps to reclaim control over your digital habits and engage more mindfully with your screens.

With this 30-day programme 'Mindful digital habits' you will:

• Define a new set-up for your phone
• Start and engage in new daily phone routines
• See measurable results in your screentime stats

On this page you will find all the information you need to get ready and make the most out of the programme. 

Mindful digital behavior: step-by-step approach

This programme is developed to to make sure engaging in more mindful digital behaviors doesn't feel like an uphill battle. We take a step-by-step approach that includes resetting your phone, introduces specific behavioral tools, shares tips & tricks, and defines simple & measurable daily goals to ensure you stay on track for the next month.

Following the next steps, you will be gradually getting back in the driver's seat of your screen and see real results soon. 

What does the ‘right to disconnect’ mean for you?

This fundamental human right allows you to disengage from work after hours. This means that, based on agreements in your labor conditions as set by your employer, you cannot be required to engage in or respond to work-related electronic communication e.g. e-mails, phone calls or messages. The 'right to disconnect' has been implemente in labour laws in various countries (incl. Belgium as of 2023) following an EU directive. This directive is a response to the increasing amount of digital resources and following the recent pandemic. It aims to reduce the risk of mental and physical exhaustion related to the work environment.

If you want to learn more about 'Right to disconnect' you can follow the links below:
Why the 'Right to disconnect’ should be an EU-wide fundamental right.
Everything you need to know about the new Belgian employment laws in five minutes.
 

"Tame your phone"
Reset your phone
for less distractions

The attention economy runs on - you guessed it - maximising your time & attention on that screen. 

From endless feeds powered by all-knowing algorithms to shiny apps and notifications, and even the way you unlock or navigate your screen. These have all been perfectly engineered to make sure you don't catch yourself in the act and keep grabbing your phone or scrolling mindlessly.
 
But don't despair. Because there are a few very simple and effective ways to reclaim control. We've listed a few phone settings to will help you reduce distractions and build more intentionality in your digital behavior.

Check out the videos and follow the steps to reconfigure your phone and tame back your phone. Good luck!

Behavioral tools to stay focused. 

Changing behavior and staying consistent is hard. Useful tools can help carry the weigth and make sure managing your screens will become easier on a daily basis.. Whether you need to disconnect from work, social media, or just the constant stream of information that bombards us daily, these tools will help you find peace and tranquility in a busy world.

During your 2 daily routines supported by a few tools:

• Phone-free moments - with the help of 'Stolp box'
• Track your routines - with the help of 'Stolp tracker'
• Focused screentime - with the help of 'Focus sessions'

Below you will find more info information to understand set-up these behaviorial tools properly.

Phone-free moments - with Stolp 'Box'

Don't get us wrong. Phones are great. But despite all the good they bring, our bottomless scrolling habits and culture of 'always-on' comes at a price. It's time to get back in the driver's seat by discovering daily disconnection.

Track your daily routine - with Stolp 'Tracker'

A habit tracker can be a powerful tool for achieving a better digital balance lifestyle. By keeping track of your new habit each day, you can become more aware of your behavior and make adjustments as needed. With the help of a habit tracker, you can set goals for yourself and track your progress over time. By developing healthy habits, like taking regular breaks from screens and limiting your social media use, you can improve your overall well-being and find more balance in your life.

Focused screentime - with the help of 'Focus sessions'

1. Opal app (for iPhone)

We partnered with Opal - the best screentime app for iOS out there.

The app allows you to schedule daily app-restricted screentime session and measures your real-time 'focus level'. You will also get a weekly & monthly insight report to see how you are improving your screentime stats/

See the video to learn about Opal and schedule your daily 'focus session':

• Step 1: Download the Opal app
• Step 2: Click 'Sessions'
• Step 3: Schedule a daily (Mon-Fri) session of at least 2h
• Step 4: Select the apps to block (e.g. social media apps)
• Step 5: Save your session

2. Digital Wellbeing Tools (for Android) 

Get a view of your daily digital habits. Android’s Digital Wellbeing tools give you a daily view of how often you check your phone and how frequently you use different apps. You can then set limits with daily app timers, and unplug at night with features like Bedtime mode.

Here are the first steps you should take:

• Step 1: Go to 'Settings'
• Step 2: Select 'Digital Wellbeing'
• Step 3: Scroll down and select 'Focus mode'
• Step 4: Choose a mode, for example 'Work' 
• Step 5: Turn on automatic time period for your session
• Step 6: Select the apps only you want to keep using during 'Focus session'
• Step 7: Select 'Do Not Disturb'-mode that restricts calls and app 

Daily goals x consistency

Mindful daily goals are a powerful way to stay focused and intentional in your daily life. Rather than simply going through the motions of each day, mindful daily goals help you stay present and focused on what really matters to you. By setting achievable goals each day that align with your values and priorities, you can make meaningful progress toward your larger goals and aspirations.

To set mindful daily goals, start by identifying the things that are most important to you. This might include your relationships, your health and wellness, your career, or your personal growth. Then, choose one or two specific goals that will help you make progress in these areas. Make sure your goals are realistic and achievable, and break them down into smaller steps if needed.

Each day, take a few moments to reflect on your goals and set an intention for how you want to approach the day. Throughout the day, stay mindful of your goals and take action toward them whenever possible. By practicing mindful daily goal-setting, you can create a more fulfilling and intentional life for yourself.

Daily 'Focus' work session' (2h+)

Setting aside one daily focus session can be a great way to increase productivity and make progress towards your goals.

During this time, it's important to eliminate distractions and stay focused on the task at hand. By disconnecting from your phone, you may find that you have more mental clarity and concentration.

With regular practice, a daily focus session can help you achieve more in less time and improve your overall productivity and well-being.

Daily 'Phone-free' session

Taking one daily phone-free session with Stolp can be a great way to disconnect from digital distractions and reconnect with the world around you.

During this time, engage in an activity that doesn't involve your tiny screens. This could be going for a walk, having a conversation, or engaging in a shared hobby.

By taking a break from your phone, you may find that you have more meaningful interactions and a greater sense of presence and mindfulness. 

Mindful living tips

• Plan ahead and let close friends and family members know about your challenge, so they are aware of your situation.
• Set clear goals and intentions for the 30-day challenge. What do you hope to achieve by going offline? Write down your goals maybe.
• Find alternative activities that you can do during your free time, such as reading, exercising, or spending time in nature.
• Establish a daily routine that does not involve technology. For example, you could start your day with a morning walk or meditation.
• Create a list of emergency contacts, such as family members, friends, or neighbors, in case of an emergency.
• Set up an automatic email response or voicemail message to let people know that you are on a tech-break.
• Consider using a feature on your phone that limits your usage or allows you to temporarily turn off certain apps.
• Unsubscribe from email newsletters and notifications that are not important or necessary.
• Set a specific end date for your challenge, and plan a celebration or reward for completing it.

FAQ

Podcasts & books

How to tame those tiny, red badges

How to tame your phone - Grayscale

Project m&m's

Is willpower enough?

How to set up a minimalist home screen layout on your phone