Baselined The Scroll Stops Here

You've tried the apps,
the tips, the willpower.
You lasted 3 days.

The only system that tells you exactly what to do when you slip.

Does this sound familiar

You know the problem.
You just can't stop.

You don't lack willpower. You lack a protocol.

Why This Exists

About a year ago I kept
seeing the same thing.

Reddit, Quora, YouTube comments, all the same story:

"I've tried screen time limits, app blockers, deleting apps, going cold turkey. Nothing sticks. I last two weeks and I'm back to 7 hours a day."

Thousands of people saying the exact same thing. So I started digging. I went through thousands of threads across r/nosurf, r/getdisciplined, r/digitalminimalism. Read research papers on dopamine, habit formation, hedonic adaptation. Studied what people tried, why it failed, where they always gave up.

The pattern was obvious. Everything either tells you why screens are bad — cool, everyone already knows that — or gives you a list of tips with no structure. Nobody was offering an actual day-by-day system. No one was addressing what to do when you slip on day 8 and want to quit. No one was building something for people who need their phone for work or school.

So I built it. I ran through the full 30 days myself before putting it out there. My screen time went from just over 8 hours to under 2 by day 21. The first week was rough. By week 3 I wasn't even thinking about my phone the same way. That's when I knew the structure actually worked.

You've relapsed before. So did everyone who eventually fixed it. The difference wasn't willpower. It was structure.

Start Today

Three things you can apply right now.

No purchase needed.

01

Redesign your environment before you try to change your behavior

Your home screen is a trigger. Move every pure consumption app into a buried folder — not deleted, just one extra tap away. That step breaks the automatic reach before you've made a decision. Phone charges outside the bedroom tonight.

02

Replace before you remove

"I won't scroll tonight" fails almost every time. "At 9pm I'm doing this specific thing instead" works. Write your three biggest trigger moments and assign a replacement to each. The five minute rule: you're not committing forever. Just five minutes. Most urges pass.

03

Have a written slip protocol before you need it

Everyone slips. Write this down now: when I slip, I stop the moment I notice. I don't finish the session. I write down what I was feeling. I do one thing from my list for five minutes. A slip is a lapse. Only abandonment is a relapse. They are different things.

Most people who try figure out the hard way that the sequencing matters as much as the principles. Week one needs to come before week two or the whole thing collapses. I spent months getting that order right so you don't have to.

What You Get

Three parts. One system.

Observe Days 1–7
Add Friction Days 8–14
Build Alternatives Days 15–21
Lock It In Days 22–30
01

The Baselined Coda System

Thirty daily pages that unlock in sequence as you progress. Each has the task, a mindset line, and a one-tap slip button. A self-assessment at the start identifies your pattern type. A progress dashboard tracks your streak, current phase, and top triggers this week. Everything in one place — no switching between a PDF, a tracker, and separate worksheets.

02

Pattern-Surfacing Logs

A Trigger Log and Slip Log built into the system. Each entry auto-tags the day you logged it. Surfaces what you can't see in a static document: your most common trigger this week, how many times you slipped in Phase 2, what emotional state precedes a spiral. The patterns, automatically.

coda.io · Daily Log
📔
Daily Log
⊞ Table New ▾
☀️ Day 📅 Date 📱 Screen Time 📲 Top Apps # Pickups ◎ Mood
☀️  1 Jan 1, 2026 8h 24m Instagram, TikTok 91 Neutral
☀️  4 Jan 4, 2026 9h 02m TikTok, YouTube 103 Low
☀️  7 Jan 7, 2026 8h 41m YouTube, Instagram 87 Neutral
☀️  9 Jan 9, 2026 6h 12m YouTube, Reddit 68 Neutral
☀️ 11 Jan 11, 2026 7h 48m Instagram, TikTok 88 Low
☀️ 14 Jan 14, 2026 3h 58m Reddit, YouTube 49 Good
☀️ 21 Jan 21, 2026 1h 47m Maps, Spotify 27 Great
☀️ 28 Jan 28, 2026 2h 03m Reddit, Spotify 31 Good
+ New
Founder's data, Jan 2026 · Individual results vary · Included with your purchase
coda.io · Trigger Log
⚡
Trigger Log
⊞ Table New ▾
⚡ Trigger 🕐 Time of Day ◎ Feeling 📲 App Reached For ✓ Caught It?
Boredom After lunch Restless Instagram ✓ Yes
Work stress Sunday evening Anxious TikTok ✓ Yes
Procrastination Before big task Avoidant Reddit ✗ No
Morning habit 7am wake-up Automatic Twitter / X ✓ Yes
Loneliness Late night Empty Instagram ✗ No
+ New
Preview only — full template includes additional columns for date, time, duration, and context · Included with your purchase
03

Printable Worksheet Pack

Four worksheets formatted for print: trigger identification, values clarification, environment design checklist, and the slip protocol card — designed to be laminated and kept visible. Your desk, your wall, your wallet. A physical document has a different weight than another browser tab. That difference is the point.

The Part Nobody Else Has

Every program assumes
you won't slip.
This one is built for when you do.

Most screen time systems work fine until the first bad day. A stressful Tuesday. A bored evening. You open Instagram for "just five minutes" and surface two hours later.

At that point, every other system is silent. You're on your own. Baselined isn't. Included with your purchase is a Slip Protocol Card — a physical document designed to sit on your desk. It tells you exactly what to do the moment you notice you've slipped.

01

Stop the moment you notice

Don't finish the session. Close it now, wherever you are.

02

Write down what you were feeling

Bored. Anxious. Avoiding something. Name it. One word is enough.

03

Do one thing from your list for five minutes

Not a commitment. Just a break in the pattern. Five minutes.

04

Continue from where you were. Don't restart.

A slip is a lapse. Only abandonment is a relapse. They are different things.

Print it. Put it somewhere you'll see it. Most people never need step four — but knowing it's there is what keeps them going.

Common Questions

Before you decide.

No. It's a 30-day system with a daily task, an interactive Coda tracker, and printable worksheets. You get told exactly what to do every day, not just why you should do it.

There's a full relapse protocol built in. Slipping isn't failure. The system has a specific process for getting back on track without starting over.

Yes. There's a dedicated track for students and remote workers — it's built around the reality that your phone is also a work tool. The protocol adjusts which apps you target and when, so you're not being asked to go offline.

Go to the Content section in your Polar purchase confirmation. You'll receive a link to copy the Coda system to your own workspace — a free Coda account lets you use it on web and mobile. The printable worksheets download separately from the same page.

The Part Most Programs Skip

Most detox products
end on day 30.
This one doesn't.

The chapter most programs skip is what happens on day 31. Because that's where people drift back. Not in one dramatic relapse but gradually, invisibly, until they're back where they started wondering how it happened.

The system includes a full maintenance structure built for the long term. A weekly check-in. A monthly reset. A threshold rule that catches drift before it becomes a slide.

If your screen time exceeds your Day 30 baseline by more than 25% for two consecutive days, that's your signal to return to week two fundamentals for one week. You catch it early. You don't start over.

Day 30 is not the finish line. It's the new starting line.

Get Started

I spent months on this so you don't have to.

The Coda system, the pattern-surfacing logs, and the full printable worksheet pack. Everything you need to get through the 30 days and stay there after.

€24.99

No subscription. No monthly fee. One payment, yours forever.

Get The System

Yes, the person who built this says it works. But I wouldn't charge money for something I didn't test myself. If it didn't work I'd still be tweaking it.


This only works if you're honest with yourself. If you can't look at your screen time number without making excuses, you're not ready yet. But if you are, the structure gives you what willpower alone never did.


Either way, I'm rooting for you. This isn't easy but it's fixable.

Due to the digital nature of this product, all sales are final. Instant access upon purchase.

Get The System — €24.99