Screen
Time
Lifeline
Reclaim Your Attention, Time, and Well-Being in a Digital World
A 5-Week program to
Reclaim Your Attention, Time,
and Well-Being in a Digital World
Are you addicted to your phone? You are not alone!
Technology has wormed its way into nearly every part of modern life. For most of us, what starts as convenience slowly turns into distraction, exhaustion, anxiety, and a nagging feeling that our attention doesn't belong to us anymore. It belongs to billionaires who don’t care about us at all.
Maybe you've reached for your phone without even deciding to. Lost an hour to scrolling and have no idea where it went. Slept badly, focused worse, and felt strangely far away from the people in the room with you.
Screentime Lifeline original branding and artwork by Rebecca Van Damm
Screen Time Lifeline is a five-session guided program to help you beat phone addiction and build a healthier, more intentional relationship with technology.
This isn't about throwing your phone in a lake and moving to a cabin. It's about using technology on your terms instead of Mark Zuckerberg’s.
Does This Sound Familiar?
You check your phone constantly, often without noticing you're doing it.
You feel restless or itchy when you're away from your devices.
You lose more time to scrolling than you'd like to admit, even to yourself.
You struggle to focus on creative work, relationships, reading, or anything that asks for sustained attention.
You feel buried under notifications and digital demands.
You've noticed social media quietly tanking your mood or self-esteem.
You want a different relationship with technology but have no idea where to start.
You feel like tech-lords have colonized your life.
If any of this sounds familiar, you are not alone.
What Makes This Different?
Most programs lean on productivity hacks, sheer discipline, or a digital detox you white-knuckle through for a weekend and then abandon by Tuesday.
Screen Time Lifeline takes a different angle.
Over 5 weeks together, we'll look not just at your habits, but at the systems built to capture them. These platforms were engineered by extremely well-paid people to be hard to put down. This isn't a willpower problem. It's a design problem, and once you understand the design, you have real options.
We'll explore how technology affects your nervous system, relationships, creativity, and attention, and build changes that are realistic enough to actually stick. This work runs on curiosity instead of shame, awareness instead of restriction, and choice instead of perfection.
Screen Time Lifeline can be adapted for individuals, parents and teens, couples, families, friends, coworkers, or small groups. when I work with individuals who have a primary therapist, I can loop them in to coordinate.
What You'll Learn
Understand Your Relationship With Technology
Find your own patterns of screen use, and start telling the difference between technology that supports your life and technology that's quietly running it.
Reconnect With Your Values
Get clear on what actually deserves your time and attention, so your choices come from intention instead of autopilot.
Build practical tools to interrupt compulsive checking and carve out more room for rest, creativity, connection, and focus.
Build Sustainable Change
Leave with a personalized plan for long-term digital wellbeing that doesn't depend on gritting your teeth forever.
Understand the Attention Economy
Learn hothese platforms are built to capture and monetize your attention, and what that does to your nervous system and behavior in the meantime.
Create Healthier Boundaries
Build practical tools to interrupt compulsive checking and carve out more room for rest, creativity, connection, and focus.
Program Details
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Five individual sessions, meeting every other week. The space between sessions is part of the work, it gives you time to actually try things and see what sticks before we meet again.
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In person, in my Seattle office. This program is intentionally in person, because real change tends to happen through actual human connection, not another screen.
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I use a sliding scale called the Green Bottle Method, created by Alexis J. Cunningfolk. This model lets you choose a fee that reflects your actual financial circumstances and economic reality. See the Green Bottle sliding scale levels here.
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Screen Time Lifeline can be adapted for individuals, parents and teens, couples, families, friends, coworkers, or small groups.
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Five guided sessions, personalized recommendations and support, reflection exercises and between-session practices, worksheets and resources, and optional collaboration with your current therapist.
About Your Guide
I've spent years helping people understand what technology is doing to their mental health, relationships, attention, and quality of life.
My own interest in this started during a week-long screen-free vacation in 2017. The first few days were rougher than I expected. By the end, I'd reconnected with myself, my values, and the people around me in a way I hadn't in years. I came home and never quite let it go.
Since then I've studied the psychological, relational, and societal effects of technology, and built practical strategies to help people take their attention back.
“I think our attention is one of the most precious things we have. When we protect it, we make room for everything else, creativity, connection, purpose, rest, and an actual life.”
— Christina Malecka, MA, LMHC | Founder of Screentime Lifeline
Ready to Reclaim Your Attention?
If screens, social media, or the endless pull of digital life have you feeling a little hijacked, I'd love to help.
Schedule a consultation to learn more about Screen Time Lifeline and see if it's the right fit for you.
Screentime Lifeline original branding and artwork by:
Rebecca Van Damm
