Turn your Screen time into Habit time
Monk transforms social media cravings into habit-building moments.
The Science behind this
Backed by Science
Designed with insights from psychology, neuroscience, and habit formation research
Craving Delay
Intercept the impulse. Reclaim your intention.
Introducing a brief pause before engaging with distracting apps allows for conscious decision-making, reducing impulsive behaviors.
Rung, J.M., & Madden, G.J. (2018)
Meta-Analysis
Experimental Reductions of Delay Discounting and Impulsive Choice: A Systematic Review and Meta-Analysis
Journal of Experimental Psychology: General
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Stanford Marshmallow Experiment
Overview
Classic study on delayed gratification and long-term benefits of impulse control
Stanford University Research
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Habit Stacking
Turn temptation into transformation.
By linking new, positive habits to existing routines, you can build lasting behavioral changes.
Clear, J.
2018
Atomic Habits – Habit stacking strategy
Methodology Guide
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Wood, W., & Rünger, D.
2016
Psychology of Habit
Annual Review of Psychology, 67, 289–314
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Hook Loop Awareness
Unhook your mind from digital traps.
Understanding the cycle of triggers, actions, rewards, and investments helps in redesigning habits for better digital well-being.
Eyal, N.
2014
Hooked: How to Build Habit-Forming Products
Portfolio
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Fogg, B.J.
2009
A Behavior Model for Persuasive Design
Persuasive Technology Research
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Implementation Intentions
If this, then that — automatic self-control.
Formulating specific "if-then" plans enhances goal achievement by automating responses to cues.
Gollwitzer, P.M.
1999
Implementation Intentions: Strong Effects of Simple Plans
American Psychologist, 54(7), 493–503
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Dopamine Reset
Take back your brain's reward system.
Short breaks from screen time can recalibrate the brain's reward pathways, reducing cravings and improving focus.
Lembke, A.
2021
Dopamine Nation: Finding Balance in the Age of Indulgence
Dutton
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Wolf, N.D., et al.
2025
Effects of smartphone restriction on cue-related neural activity
Forthcoming
Coming soon
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Reduce Cognitive Load
More clarity. Less noise.
Minimizing digital distractions frees up mental resources, enhancing cognitive performance and well-being.
Sweller, J.
1988
Cognitive Load During Problem Solving: Effects on Learning
Cognitive Science, 12(2), 257–285
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Ophir, E., Nass, C., & Wagner, A.D.
2009
Cognitive control in media multitaskers
Proceedings of the National Academy of Sciences, 106(37), 15583–15587
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Reclaim your Focus. Rewire your Habits.
Join the Monk beta to break the cycle of distraction and build healthier habits.