Four weeks to more presence, more focus, and more real life.
A guided 28-day smartphone reset to reclaim your time, focus, and energy without giving up your phone. Each daily session takes about 20 minutes, and new groups begin every Monday.
How does your phone make you feel?
You don't need a label like addiction or compulsive use to know something's off. One of the best signals is how you feel after you put your phone down.
You meant to be asleep an hour ago, and you're still scrolling. You sit down to check one thing and look up forty minutes later. You're with the people you love and only half there.
None of this means you lack willpower or are weak. It means you're a person with a device engineered to hold your attention, built by teams who are very good at their jobs. The good news: you can take back control and enjoy the many benefits of modern technology.
What 4toMore is
4toMore is a research-based program that helps you put tech in check and reclaim real life. Every lesson is created with daily life in mind, with practical tips you can use the same day. You'll see where your time and attention go, change the habits that don't serve you, and build a plan that lasts.
You won't delete everything or go off the grid. Over four weeks, you'll learn to use your phone on purpose, as a tool, so it stops claiming the parts of your day that belong to you and the people you love.
How it works
Enroll any day. Your printable workbook arrives immediately in your welcome email.
Start your week right. Every course begins on a Monday.
Receive each day's lesson. Your short video lesson arrives by email early each morning, followed by an optional text later in the day.
Put it into practice. Complete the day's reflection or activity in your workbook. The short video lesson and workbook activities take about 20 minutes each day.
Each week builds on the one before, so you're never guessing what comes next.
Week 1: Get Clear
See where your time and attention really go.
Week 2: Clear the Clutter
Simplify your notifications, apps, feeds, and inbox.
Replace distraction with rituals, hobbies, and connection.
Week 4: Keep It Going
Build sturdy habits that hold long after the program ends.
Week 3: Choose Real Life
What's included
28 daily video lessons
Practical tips you can use right away, delivered by email, with an optional daily text.
Printable workbook
Reflections, activities, and checklists for every day, sent with your welcome email.
Lifetime access
Revisit any lesson, anytime, long after your four weeks end.
Why “more”
Most approaches to reducing smartphone use begin with restriction and ask you to hold the line on willpower alone. 4toMore begins with what you want more of, whether that's time with the people you love or a hobby you've been meaning to pick up again, and builds the habits and boundaries that make room for it. The aim isn't a life with less technology but one where your phone supports the things you care about instead of competing with them.
By Day 28
Picture an ordinary evening four weeks from now. Your phone is charging at its home base in the kitchen, the only notifications that reach you are the few that matter, and the hour you used to lose to scrolling has gone to the people and the things that bring you joy. You still use technology every day, but it works for your real life rather than pulling you away from it.
The aim is to reclaim your time and energy from tech so you can intentionally focus on the priorities of your real life.
By Day 28, you'll:
See exactly where your time and attention go, using your own screen-time data.
Turn off the notifications that interrupt you and keep only the ones that matter.
Take a break from social media and other apps that pull you in, and gain clarity on what makes you feel like your best self.
Bookend your day, so you start the morning and end the day with focus and intention.
Recognize the persuasive design features that keep you scrolling, like infinite feeds, autoplay, and streaks.
Leave with a plan to continue building momentum and to handle the days when old habits creep back in.
Who it's for
4toMore is for any adult who feels their phone takes more than it gives. All you need is to want more from your daily life: the amazing things you know your smartphone and other tech tend to crowd out.
For parents: Children learn more reliably from what they see modeled than from what they are told to do. One of the most effective ways to guide your child's relationship with technology is to model a healthy one yourself. That's why every KLOOG online safety parent course includes 4toMore for the adults at home.
Meet Kate
I'm an online safety and digital wellness educator, a former teacher, and the founder of KLOOG. I was a public school teacher in Washington, D.C. and Austin, TX before moving into nonprofit violence prevention.
Good prevention work starts with understanding systems. You peel back the layers until you find what's driving a problem, rather than reacting to where it shows up. When I sat down to build online safety courses for parents, I started with one question: what skills do participants need to bring to the table to succeed?
Digital wellness and online safety are often used interchangeably, and while they're deeply linked, they aren't the same. Online safety isn't a checklist or a set of settings to switch off. It rests on an ecosystem of habits, and those habits often begin with us adults. So before we talk about keeping kids safe online, I help parents look in the mirror: build a healthy relationship with their own technology and model it for their children. That's why 4toMore exists, and why every KLOOG parent course begins with it.
4toMore™ · $44
$44, one-time payment. Your course begins next Monday. 28 daily lessons, about 20 minutes a day, a printable workbook, and lifetime access, delivered by email with optional texts.
Want to give 4toMore to someone else? Add a gift seat at checkout for $35.
If 4toMore isn't right for you, email us by the end of your first Sunday in the program for a full refund. Prices in USD.
Frequently Asked Questions
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Every Monday. Enroll any day, and your workbook arrives immediately in your welcome email so you can print it and prepare. Your first lesson arrives the following Monday. Each day takes about 20 minutes.
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No. You'll take a short break from the apps that pull you in to gain essential clarity on what earns its place back on your phone.
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Pick up where you left off. The goal is not to miss two days in a row.
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By email early each morning, with an optional text later in the day. There's nothing to log into. You can stop the texts anytime by replying STOP, or reply HELP for support.
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Most approaches rely on willpower, which runs out, and don't teach you how tech is designed or why it feels so hard to change your phone habits. 4toMore builds new habits one small step at a time and helps you thoughtfully decenter your smartphone in order to reclaim your real life.
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If 4toMore isn't right for you, email us by the end of your first Sunday in the program for a full refund.