You reach for it without deciding to
Unlock, scroll, close, and no memory of choosing.
Courses
See what you would learn
Change your relationship with your phone without giving it up.
A course on intentional technology use. It covers how attention gets captured, which boundaries actually reduce the pull, and how to make room for rest and the things you value without a digital detox you will abandon.
Open Cadence on the App Store, type the sentence when it asks what you want to learn, and answer a few setup questions. Free to start. Android testers can request early access.
Type this when Cadence asks what you want to learn
I want a more intentional relationship with my phone. Help me understand attention traps and explore boundaries that leave more room for rest and the things I value.
Change any word so it fits your situation. The course is built from what you type and a few setup questions.
- Best for
- Wellbeing
- Prerequisites
- None. Bring the situation you have.
- Course length
- 7 to 30 lessons, sized to your goal
- Lesson pace
- About 10 minutes a day
- Format
- Read it, or play the audio
- Access
- Available on the App Store, with early features and Android testing access
Before the course is built
Setup asks about your situation first.
Lesson 1 opens on the moment you describe, and the examples use your role. For this request, expect questions like these.
- What is the pattern you most want to change: the first thing in the morning, the scroll at night, or the constant checking?
- Which apps do most of the pulling?
- What do you want the reclaimed time and attention for?
Right for now
If any of this sounds familiar, start here.
Detoxes have failed
A week off felt great and changed nothing afterwards.
It is eating the edges of your life
The moments before sleep and after waking belong to the screen.
Course arc
Where the course goes, in order.
Cadence writes the lessons for you, so the exact path follows your answers. This is the ground a course built from this sentence covers.
01 / 06How attention gets captured
Variable rewards, infinite feeds and the habit loop, in plain terms.
Your own pattern
Where, when and why you reach, observed without judgement.
Friction, not abstinence
Small changes to defaults and placement that cut automatic use.
The edges of the day
Protecting the first and last thirty minutes, which changes the most.
What the time is for
Deciding in advance what fills the gap, so the phone does not.
Living with it
A sustainable arrangement rather than a purge, and what to do when it slips.
What changes
What you will be able to do, and what you will stop believing.
You will be able to
Understand the pull
See the design and habit loop that make the reach automatic.
Set boundaries that hold
Choose a few limits that reduce the pull rather than a purge that fails.
Fill the space
Give the reclaimed moments something better than an absence.
Ideas this course corrects
Willpower is the answer
You are up against design teams. Structure and friction work; willpower alone does not.
A detox resets you
Detoxes remove the habit temporarily. Changing the environment changes it durably.
Course questions
What to know before you start.
Is this a fixed course?
No. Cadence builds the course when you type the sentence and answer a few setup questions, so the lessons follow your situation. This page describes what a course built from this request covers. You see the whole path before Lesson 1.
Who is this course for?
A course on intentional technology use. It covers how attention gets captured, which boundaries actually reduce the pull, and how to make room for rest and the things you value without a digital detox you will abandon. It sits under Wellbeing in the Life & growth part of the library.
Do I need any prior experience?
No. Setup asks what you already know and where you want to use it, and the course starts from there. Bring a real situation if you have one; the examples are built around it.
How long does it take?
Courses run 7 to 30 lessons of about 10 minutes, sized to what you asked for. One lesson a day is the intended pace, and you can go faster. Lessons can be read or played as audio.
Does this course award a certificate or degree?
No. Cadence is for practical self-learning and does not award accredited degrees or professional certification.
Start today
Type it, answer a few questions, open Lesson 1.
The sentence to type
I want a more intentional relationship with my phone. Help me understand attention traps and explore boundaries that leave more room for rest and the things I value.
Open Cadence on the App Store, type the sentence when it asks what you want to learn, and answer a few setup questions. Free to start. Android testers can request early access.