El blog de Monk
Guías honestas y sin humo para usar menos el móvil: foco, hábitos, familia y todo lo que hemos aprendido ayudando a miles de personas a recuperar su tiempo.
Para padres
Back to School: The Family Screen Time Routine, Yours Too
The start of term is the only week of the year when the whole house changes its hours at once. Here's the phone routine to build while th...
Para padres
Screen-Free Gift Ideas (And One for the Chronically Online)
Three tests that let you pick a screen-free present in any shop, for any age. Plus the gift nobody puts on these lists: hours back for th...
Para padres
ADHD and Screens: What the Evidence Shows, and What It Doesn't
Screens don't cause ADHD — the condition is around 74% heritable, and the studies people cite say so themselves. What the evidence does s...
Para padres
What Your Child Sees When You're on Your Phone, at 2, 6 and 12
Children learn phone habits by watching, and what they take from yours changes with age. Here is what a two-year-old, a six-year-old and ...
Para padres
Do You Really Need a Dumbphone? Probably Not
Dumbphones work, but for a narrower kind of person than the hype suggests. Here is what you actually gain, what it costs you, and the opt...
Para padres
Before You Give Your Child Their First Phone, Sort Out Yours
The setup screen is the last thing that matters. The months before a child's first phone are decided by the phone that is already in the ...
Para padres
The Parent's Phone Contract: 10 Rules to Sign in Front of Them
Every family phone agreement is written for the child. This one is written for the adult: ten clauses about your own phone, signed where ...
Para padres
How Much Parents Are on Their Phones Around Their Kids
Nobody has ever clocked the hours parents spend on phones around their kids, though Pew has measured what parents say about themselves. H...
Para padres
You Signed the Pact to Delay Their Phone. What About Yours?
Hundreds of thousands of parents have signed a pact to delay their child's first smartphone. Almost none of them signed anything about th...
Para padres
Parental Phubbing: On Your Phone While Your Child Talks
Your child asks you something and you answer without looking up. There is a name for that moment, research behind it, and a reason it sur...
Para padres
How Much Screen Time by Age: What the Guidelines Really Say
Blog · Data · 9 min How much screen time by age: what the guidelines actually say now Short version, and it is n...
Para padres
A Phone Contract for Kids, by Age (And How to Make It Stick)
Blog · Families · 7 min A phone contract for kids: a template by age, and how to make it stick A phone contract ...
Para padres
The Meltdown When Screen Time Ends (And How to Skip It)
Blog · Families · 7 min Tantrums when taking the phone away from a child: what to do without a fight When you t...
Para padres
Vamping: Why Your Teenager Isn't Sleeping, and How to Stop It
Blog · Sleep · 7 min Vamping: why your teenager isn't sleeping because of the phone (and how to switch it off for rea...
Para padres
Signs Your Child Is Addicted to Their Phone: An Honest Checklist
Blog · Families · 8 min Signs your child is addicted to their phone: the honest checklist The warning sign isn'...
Para padres
When Your Child Gets Around Every Parental Control You Set
Blog · Guides · 7 min My child bypasses every parental control: what to do when the software isn't enough If you...
Para padres
How to Set Up Parental Controls on an iPhone, Step by Step
Blog · Families · 8 min How to set up parental controls on an iPhone: the full walkthrough for your child's phone ...
Para padres
What Age Should a Kid Get a Phone? There Isn't a Right One
Blog · Families · 7 min What age should a kid get a phone? There is no right age, and no serious body publishes ...
Para padres
Phone-Free Zones at Home That People Actually Respect
Blog · Families · 7 min Phones at the table: how to build phone-free zones at home that people actually respect ...
Para padres
Your Kids Copy the Phone, Not the Rule
Blog · Families · 8 min Parents addicted to phones: why the example beats the rule If you worry ab...
Hábitos y detox
Dopamine Fasting: What Actually Holds Up and What's Just Vibes
Dopamine fasting went round the internet as a brain reset. It isn't one, and the man who coined the term says so himself. What's undernea...
How to Use Your Phone Less: The Seven Levels of Friction
Blog · Guide · 11 min How to use your phone less: the friction ladder (7 levels) Using your phone less is not a willpo...
How to Block Apps on Your Child's Phone Without Spying on Them
Blog · Families · 9 min How to block apps on my child's phone remotely (without spying on them) There are two ways to ...
Can You Get Around a Physical App Blocker? Honestly, Yes
Blog · Objections · 7 min Can you bypass a physical app blocker? The honest answer Yes. Any block can be beaten if you...
Hábitos y detox
How to Stop Using Your Phone at Night When Nothing Else Worked
"Leave it in another room" asks you to give up your alarm and your calls to protect yourself from four apps. Here is the inverted method:...
Para padres
Screen Time Rules for Kids in the Summer Holidays: A Plan
Banning the phone for the whole break never holds. Agreed windows do — as long as the rule lives in a physical disc instead of in whateve...
Hábitos y detox
A Realistic 7-Day Digital Detox Plan That Survives Day Three
Seven days, one action a day, and the honest list of the exact moments people quit. Almost nobody abandons a detox for lack of will. They...
Foco y estudio
How to Block TikTok on iPhone When "Five More Minutes" Wins
Five ways to block TikTok on an iPhone, and the hole in every one of them. What the feed is actually doing to your attention, and the onl...
Datos
Phone Addiction Statistics: What the Numbers Actually Say
Most phone addiction statistics trace back to a company press release, a five-day study of 94 people, or a source nobody can find. Here i...
Hábitos y detox
Phubbing: Feeling Alone Next to Someone on Their Phone
There is a word for being ignored by someone sitting right next to you, and there is research behind it. Here is what phubbing does to a ...
Foco y estudio
How to Stop Doomscrolling When You Can't Feel Time Passing
You didn't decide to open the app and you didn't decide to stay. That missing decision is the whole problem, and it's the reason ordinary...
Guías prácticas
The Digital Sabbath: One Day a Week Without Your Phone
One day a week without your phone works better than trimming a few minutes off every day, because it replaces hundreds of decisions with ...
Para padres
Your Teenager Is on Their Phone All Day. Now What?
Confiscating the phone buys you one evening and costs you the relationship. What actually works with a teenager who won't be lectured, an...
Foco y estudio
How to Study Without Your Phone Stealing Your Best Hours
Some exams are not an evening's work. They are eighteen months of afternoons, and the phone takes them one glance at a time. Here is how ...
Guías prácticas
Phone Lock Box With Timer: Read This Before You Buy One
A phone lock box with timer removes the whole handset from a scene, which is exactly right for a family dinner and exactly wrong for an a...
Para padres
How to Stop Being on Your Phone in Front of Your Kids
You already know you're on your phone too much around them. So here is the short list instead: six changes small enough to survive a norm...
Para padres
How to Help a Teenager Focus on Studying (Without a Fight)
Telling them to put it away doesn't work, and you already know that. What actually gets a teenager through a study block with the phone i...
Para padres
Phone Rules at Home Without Spy Apps or Daily Arguments
Monitoring software buys you compliance and charges you trust for it. Here's the version that holds: an agreement everyone made, and a ba...
Para padres
Do Phone Bans in Schools Work? What the Evidence Really Shows
England made its school phone guidance statutory and most US states passed laws of their own. The evidence on whether bans work is genuin...
Para padres
Homework and the Phone: How to Build a Routine That Holds
Where the phone goes during homework matters more than any rule about it. A simple school-night routine for younger children, agreed rath...
Foco y estudio
How to Stop Checking Your Phone Every Five Minutes at Work
You don't decide to pick up your phone; your hand gets there first. Here's why notifications and greyscale only half work, and what it ta...
Foco y estudio
Why iPhone Screen Time Doesn't Actually Stop You
Screen Time is a good mirror and a poor brake. Here is exactly where it gives way, and what has to change for a limit to hold at eleven a...
Foco y estudio
How to Focus at Work When Your Phone Keeps Interrupting You
Your phone pulls at you on silent, face down, untouched. The damage is not the minute you spend on it, but rebuilding the thread you drop...
Foco y estudio
How to Rebuild an Attention Span That Your Phone Took Apart
You have not lost your attention for good. You have been handing it over in pieces for years, and what got trained one way can be trained...
Foco y estudio
Monk Mode: How to Do Deep Focus Without the Guru Nonsense
Monk mode is a real focus method wearing a lot of borrowed hustle-culture clothing. Here is the method underneath, and the one step almos...
Guías prácticas
App Blockers Without a Subscription: What One Payment Buys
Most focus tools bill you every month to keep a limit switched on. Here is what a one-off payment actually covers, and the honest case fo...
Guías prácticas
The Case for a Physical Device to Stop Using Your Phone
An app that blocks apps lives on the phone you are trying to put down, and you are the one holding the off switch. A physical device move...
Foco y estudio
How to Block Instagram on iPhone (And Actually Keep It Blocked)
Screen Time, Focus modes, deleting the app: three ways to block Instagram on an iPhone, and the reason all three quietly stop working. Pl...
Foco y estudio
How to Block Apps on iPhone So You Can't Just Unblock Them
The iPhone has three ways to block apps, and you hold the key to all three. Here is what each one is good for, and what to do when none o...
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