Be More
Productive. Present. Fit.
Reduce screen time in 5 weeks, so you have energy and focus for the life you really want.
Here’s what 6+ hours of screen time costs you:
- Not present in the moment.
- Low Focus.
- Constant Anxiety and Tiredness.
- Less Quality Time with Family.
- Poor Sleep.
Start your digital fitness! Join Scroll Less Program
Scroll Less Program:
a system to reset your relationship with your phone.
Daily Practice
In Everyday Routines
With Accountability & Guidance
Hear From Past Participants
More Testimonials
"5 Sundays with Aditi truly made me "take back my time"!"
Today, I am not tempted to scroll unconsciously. My focus has improved tremendously & am back to my mindful self that I had slipped from. Aditi's framework/strategies are simple, meaningful & create tremendously positive habits. Thank you, Aditi, you came into my life at the right time & I fell FREE today!
"Had an absolutely wonderful experience!"
Feel much more calm in the morning and night. The best part – my relationship with my daughter and wife has become much better with they telling me that I listen to them much more attentively and spend more quality time. I actually feel I have more time with me now. Recommended to everyone.
"The most practical and impactful thing I've done for my well-being in a long time."
My overall screen time dropped from 6 hrs to 3 hrs, I started sleeping better & waking up feeling fresh and urge to check phone reduced. I gained awareness of what mindless scrolling was quietly costing me. This program doesn't ask to quit technology, rather it helps you build a conscious relationship with it.
"The best part was there was no judgement, just gentle nudges from her side to keep doing better."
Through simple habits that Aditi Mandal led us, I am now much more intentional about my phone usage and scrolling. It has helped me slow down and be more present to my life, which is difficult sometimes in our busy life. She guided us to build our individual systems that fit into our life.
"The most amazing thing about Aditi was - she didn't make big claims that everything would change overnight."
My biggest takeaway from my one month course with Aditi was how transformative the smallest habits can be along with a small group of supportive, people working towards the same thing. She helped us really build systems that would help us build the smallest digital habits that have stayed with me even after the course ended. I'm super grateful for this!
"The framework for habit works intutively well for the night and morning routine."
It has helped me read more at night and be more active in mornings. The community contributing to updates made it all come together very well! Special mention to extend the cohort for a week to practice boredom and coming up with a new offering to deal with work time productivity.
"I recommend the program for anyone who needs help in regulating their digital habits."
Aditi was an excellent coach, holding me accountable to my goals and ideating on ways I can achieve them. While it's a group challenge, the strategies were specific to my needs and weaknesses. It was great to have a full group sharing their issues and strategies, too.
"It is like "Take back your kids time" for me."
When I signed up, I was thinking like what will happen in 4 blocks of 1 hour sessions. I did not expect the drive behind it to follow through almost everyday for full month changing big habits! I listen to my kid's dreams and thinking about how can I dedicate more time to enable that instead of living in my own world of challenges and dreams.
Build 5 Foundational Digital Habits in 5 weeks.
1.
Offline Shutdown
No content/internet 1 hour before sleep.
Why?
Restores the balance of SEROTONIN, which helps regulate mood stability, sleep, and feelings of calm.
2.
Powerful start
1 hour of no content/internet after waking up.
Why?
Keeps DOPAMINE reserve intact, which improves attention and increases motivation.
3.
Mindful Meals
No content/internet with meals.
Why?
Leads to healthy eating and improves gut health, where 90% of SEROTONIN is produced, making you happier and more energised
4.
Deep Work
Practice doing focused work for a 60-min stretch daily without any distraction.
Why?
Deep work strengthens your PREFRONTAL CORTEX (brain's brake system), weakening your cravings to use your phone every 10-15 min.
5.
Get Bored
Practice natural boredom for some time every day while waiting, doing chores or commuting.
Why?
Boredom restores DOPAMINE baseline; you start enjoying the simple things in life and better process your emotions and thoughts.
Meet Aditi.
Hi, I’m Aditi Mandal, a screen habit coach with a background in psychology and a decade of experience in UX.
In 2017, I started my digital fitness journey and reduced my screen time from 6 to an intentional 1 hour per day.
Now, I’m helping people like you build a healthier relationship with technology through simple digital habits.
Watch this quick intro to see why the program works.
The transformation you can expect:
Sleep on time and get deep sleep.
Be in the moment with your loved ones.
Get things done - read, exercise, play with kids.
Wake up fresh.
Consume content consciously.
Do deep work.
Program Details
Most digital detox programs give everyone the same rules. Scroll Less builds a system for you based on your personal context.
Each week, you work on one habit — including one no program teaches: learning to sit with boredom, which is necessary to reduce cravings for phone use. Aditi uses her AAAA framework to help you build a version of each habit around your routine, triggers, and personality.
Each day, you practice that week's habit and post a short update in the WhatsApp group — what you were able to do, and not do. Writing it down builds accountability and breaks the autopilot mode of unhealthy digital habits. Reading others' updates makes you feel that you are not alone in this journey. This combination of guidance, accountability and community is what helps you reduce screen time that willpower alone never could.
Once a week, the cohort gets on a call together. For 60 - 90 min, we talk about the week's experience honestly — what shifted, challenges you faced, and how you feel. Then you build the system for the next habit. Calls are on WhatsApp video — Saturdays at 9 AM or Sundays at 10 AM, whichever slot is available. Total 6 calls across 5 weeks, with an additional wrap-up call at the end of the 5th week.
Investment
Cohort Size: 4
Batches Start Every 2 Weeks.
If something here felt true, let's talk.
FAQs
If your screen time where you are only consuming content is over 3–4 hours a day, you're likely already feeling the effects. Poor sleep, low focus, anxiety, poor health, tiredness, and difficulty being fully present in the moment. Most people don't realise their high screen time is the source until they reduce it and notice how different everything feels. The average participant in the Scroll Less Program comes in at 3–6 hours a day.
Yes, almost everyone does. That's the problem with adult screen time: no one questions it. Scrolling is the new Smoking. A socially acceptable addiction that costs you sleep, focus, presence, and mental health. It took decades for society to recognise that cigarettes were harmful precisely because everyone was doing it. We're at that same moment with screens.
No. You don't quit your phone, delete apps, or go off the internet. The Scroll Less Program is about building a balanced relationship with the internet in your daily life. So that your content consumption is in balance with your creation. You'll use your phone and laptop just as much for work. What changes is the mindless use that's draining your attention and energy.
App blockers, cold turkey, and screen time limits rely on willpower. They work for a day, and then you override them. The Scroll Less Program is a habit-building program. Here, you're redesigning your environment, identifying triggers and building offline habits that stick after the program. You are treating the problem at its roots - compulsive content overconsumption.
By the end of the program, most participants see their screen time drop by 2–3 hours a day. They fall asleep faster, wake up fresh, have more energy throughout the day, can do 1-2 mindful meals, tolerate boredom/difficult emotions to some extent and start offline things like upskill, read books, workouts, play with kids, gardening, and do art regularly.
The habits in this program are anchored in daily routines — sleeping, waking up, and eating. You will do these whether you're at home or in a hotel room. Travelling is not a reason to wait. Most people who decide to join "next time" don't. Because the internal resistance grows while you wait. And your mind will find a new reason when the next cohort opens. The best time to join is now.
Possibly. The scheduled slots are Saturdays at 9 AM IST or Sundays 10 AM IST. If you're in a different time zone, mention it in the intro call. Aditi will check whether the rest of the cohort and her own availability allow for a different window.
The cohort calls are not recorded. If you miss a call due to something genuinely unforeseen, Aditi will get you on a short one-on-one call to cover what you missed and build your system for the next habit.
If you think you might occasionally skip a call and still get value from the program, please don't join the program. It's a cohort program and not 1:1 coaching. The cohort is the community that creates accountability, and accountability makes habits stick. When you hear others' successes and struggles, you don't feel alone and get motivated to keep trying.
Participants are working professionals across age groups and countries — CEOs, founders, senior executives, therapists, designers, and creators. Parents in their late 30s to 40s.