DETROPPO — INDEPENDENT EDITORIAL
ISSUE 001 / 10 ARTICLES / TOKYO
LESS, ON PURPOSE.
Phones, information, options. In a world that only ever adds, we keep what actually works — with primary sources and something you can use tonight.
Start with the seriesA pilot English edition. Every article cites primary sources. Not medical information.
PRIMARY SOURCESWe trace claims back to the source. NO HYPE / NO SHAMENo scare tactics. No blame.
The 90-Day Science
Read in order for a preview of the 90-day program.
- Part 1 Why can't you stop watching short videos? The supernormal-stimulus idea Short videos may be a "supernormal stimulus" — reward past anything evolution prepared us for. Not weakness, design. One small step to try tonight.
- Part 2 How does "just one more" become 90 minutes? It isn't weak willpower "Just one more video" becoming 90 minutes isn't weak willpower — it's built that way. The 20-second rule, habit research, and one 30-second step for tonight.
- Part 3 Is quitting your phone cold turkey the answer? 619 people say cut an hour instead A 619-person RCT compared quitting phones entirely with cutting one hour a day. The one-hour group's gains lasted four months. A plan that doesn't aim for zero.
- Part 4 What's the smallest first step tonight? Pick one 30-second move The more you research fixes, the less you move. Tonight, pick one 30-second move: don't vow zero, push an app deeper, or move the charger out of the bedroom.
- Part 5 What changes if you charge your phone outside the bedroom? A free night fix Bedside charging is where the scroll begins. Move the charger out of the bedroom and the entry point disappears. A night fix that costs nothing.
- Part 6 Can putting your phone in another room change your nights? The design of distance Night scrolling isn't weak will — it's a placement problem: the phone is within reach. Turn distance into design, with the behavioral research behind it.
- Part 7 Should you turn off every notification? A study found "batch 3 times a day" won Blocking all notifications was linked to worse anxiety and FoMO. In a 237-person study, batching them three times a day was best. Keep human messages instant.
- Part 8 Can you stop the "suddenly it's open" reflex? How to build an if-then plan "Suddenly it's open" skips any decision. A meta-analysis of 94 tests put if-then planning at d=0.65 — how to write one, with 3 night examples.
- Part 9 Why do you scroll past bedtime even while exhausted? The structure of revenge bedtime Scrolling past bedtime isn't laziness — it's reclaiming freedom the day took from you. Put five minutes of freedom in your day first, then design the night.
- Part 10 Is blaming yourself after a bad night backfiring? What relapse research suggests Self-criticism after a slip is linked to relapse in observational research. Instead of blaming, log the trigger in one line — turn the night into data.
All articles
- What changes if you charge your phone outside the bedroom? A free night fix Bedside charging is where the scroll begins. Move the charger out of the bedroom and the entry point disappears. A night fix that costs nothing.
- What's the smallest first step tonight? Pick one 30-second move The more you research fixes, the less you move. Tonight, pick one 30-second move: don't vow zero, push an app deeper, or move the charger out of the bedroom.
- Can you stop the "suddenly it's open" reflex? How to build an if-then plan "Suddenly it's open" skips any decision. A meta-analysis of 94 tests put if-then planning at d=0.65 — how to write one, with 3 night examples.
- Should you turn off every notification? A study found "batch 3 times a day" won Blocking all notifications was linked to worse anxiety and FoMO. In a 237-person study, batching them three times a day was best. Keep human messages instant.
- How does "just one more" become 90 minutes? It isn't weak willpower "Just one more video" becoming 90 minutes isn't weak willpower — it's built that way. The 20-second rule, habit research, and one 30-second step for tonight.
- Can putting your phone in another room change your nights? The design of distance Night scrolling isn't weak will — it's a placement problem: the phone is within reach. Turn distance into design, with the behavioral research behind it.
- Is quitting your phone cold turkey the answer? 619 people say cut an hour instead A 619-person RCT compared quitting phones entirely with cutting one hour a day. The one-hour group's gains lasted four months. A plan that doesn't aim for zero.
- Why do you scroll past bedtime even while exhausted? The structure of revenge bedtime Scrolling past bedtime isn't laziness — it's reclaiming freedom the day took from you. Put five minutes of freedom in your day first, then design the night.
- Is blaming yourself after a bad night backfiring? What relapse research suggests Self-criticism after a slip is linked to relapse in observational research. Instead of blaming, log the trigger in one line — turn the night into data.
- Why can't you stop watching short videos? The supernormal-stimulus idea Short videos may be a "supernormal stimulus" — reward past anything evolution prepared us for. Not weakness, design. One small step to try tonight.