4-Week Live Cohort
Stop Doomscrolling. Start Focusing.
You opened Instagram. Then Reddit. Then email. 47 minutes gone. This cohort explains why — and ends it. Not with an app. Not with a detox. With a framework that changes behavior permanently.
- 4 live weekly sessions with a Big Tech strategist & digital wellness expert
- Choice Score assessment included
- Digital Wellness Trampoline framework
- Optional 1:1 with a Prosci-certified change management practitioner
- Cohort community access
- May qualify for L&D reimbursement
Hosted on Maven. You keep access to recordings after the cohort ends.
Why willpower hasn't worked
You've tried app limits. They don't stick. You've put your phone in another room. It migrates back. You've read the articles about doomscrolling — probably on your phone. The problem isn't that you don't know you have a habit. The problem is that knowing hasn't been enough to change it.
That's not a character flaw. It's what happens when billion-dollar behavioral design meets a brain that was never built for it. Screen time trackers measure the fifty times you picked up your phone. They don't touch the thing that's actually happening: an on-ramp built by engineers and behavioral scientists that work opens, dozens of times a day, and everything else on your device is waiting right behind it.
This cohort doesn't take your phone away. It changes your relationship with it — permanently. The goal isn't less screen time. It's intentional screen time. Technology as a tool you choose to use, not a habit that uses you.
What you'll learn — week by week
Know exactly where your attention is leaking — and why
- Take the Choice Score and get a precise baseline of what your phone use is costing you in focus, sleep, and presence.
- Identify your specific energy drains and attention traps — the exact patterns pulling your attention away without you realizing it.
- Get introduced to the Digital Wellness Trampoline — the three-part framework you'll build on for the rest of the cohort.
Stop falling into rabbit holes — without white-knuckling it
- Understand why compulsive scrolling isn't a willpower failure — it's the result of persuasive design techniques built to exploit your brain.
- Discover how macro trends like nostalgia are engineered into content to keep you watching — and what that means for your sense of agency.
- Build a practical toolset of micro-habits that counterbalance compulsive use — without requiring discipline you don't have spare.
Use your tools without letting them use you
- Understand through neuroscience why checking email, Slack, and AI tools feels compulsive — and why it's leaving you more drained, not less.
- Explore how digital fatigue from always-on productivity tools is quietly driving burnout — through real case studies.
- Build a micro-habit plan that gives you a healthier relationship with productivity and AI tools — so they work for you, not against you.
Your personalized plan — and why FOMO isn't your fault
- Understand why FOMO feels so powerful — and how variable reward mechanics, the same ones behind slot machines, are built into every feed.
- Discover how to cultivate real-world rewards that your brain values more than a notification — and finally break the comparison loop.
- Optionally: work 1:1 with a Prosci-certified change management practitioner to build a personalized digital wellness plan using your Choice Score results from week one as your baseline.
Who this cohort is for
People Managers
You check Slack before your feet hit the floor. Your team notices your habits. This cohort helps you model the focus you ask of others.
High Performers
At your level the difference between good and exceptional is the quality of your thinking. Chronic distraction is quietly closing that gap.
Parents
You can't ask your kids to put their phones down while you're scrolling. This cohort gives you the framework to model the change first.
What past participants say
"The course focused on my sense of digital agency — and regaining control. I feel much more prepared to handle my phone habits."
"Riz brought real credibility and warmth to a topic that's easy to moralize about. The framework is practical, not preachy."
Can your employer pay for this? Many participants expense it through their workplace learning and development budget. It qualifies as professional development. Scroll By Choice is a SHRM Recertification Provider — HR professionals can earn recertification credits. Maven's reimbursement page generates everything you need to submit a request.
Next cohort: October 3–24, 2026.
Four weeks. One framework. A different relationship with your phone — for good.