Resources we recommend
Whether beò helps you or not, these books, channels, apps and research might. We're not trying to be the only answer.
Books
The essential reading on attention, focus, and digital life. Mix of research-backed and practical.
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Digital Minimalism
A philosophy for technology use. Not anti-tech, but intentional. Newport argues for choosing tools that support your values.
Learn more →Stolen Focus
Why we can't pay attention anymore. Hari investigates systemic causes of the attention crisis, not just blaming individuals.
Learn more →Indistractable
From the author of Hooked (how products capture attention), this book offers the antidote: becoming indistractable.
Learn more →How to Break Up with Your Phone
A 30-day plan to take back your life. Practical, science-based, and compassionate. Good starting point for beginners.
Learn more →Deep Work
Rules for focused success in a distracted world. How to cultivate the ability to focus without distraction on cognitively demanding tasks.
Learn more →The Shallows
What the Internet is doing to our brains. Pulitzer Prize finalist exploring how online browsing affects cognition and memory.
Learn more →Taking Charge of Adult ADHD
The definitive guide from a leading researcher. Evidence-based strategies that actually work for managing adult ADHD.
Learn more →Driven to Distraction
Classic introduction that helped millions understand ADHD. Compassionate, practical, and still relevant decades later.
Learn more →ADHD 2.0
Updated guide with new science on ADHD including the cerebellum connection. Fresh strategies for thriving with ADHD.
Learn more →Irresistible
The rise of addictive technology. NYU professor explores why we're hooked and what we can do about it.
Learn more →YouTube Channels
Free, high-quality content from experts and creators. Great for learning at your own pace.
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How to ADHD
Brilliant, research-backed content about living with ADHD. Jessica explains complex topics with warmth, humour and clarity.
Watch →HealthyGamerGG
Harvard psychiatrist on mental health, gaming, tech and ADHD. Deep, nuanced conversations that actually help.
Watch →Matt D'Avella
Documentaries and experiments on minimalism, habits, and intentional living. Beautifully produced, thoughtful content.
Watch →Huberman Lab
Stanford neuroscientist on how our brains work. Episodes on dopamine, focus, sleep, and habit formation.
Watch →ADHD Jesse
Practical ADHD tips from someone who lives it. Focus on tools, systems, and strategies that work.
Watch →Ali Abdaal
Evidence-based productivity, studying, and work-life balance. Practical without being preachy.
Watch →Thomas Frank
Study tips, productivity systems, and learning strategies. Great for students and knowledge workers.
Watch →The Science of Well-Being
Yale's most popular course, free online. What actually makes us happy (spoiler: not more screen time).
Take course →Other Apps
Different approaches work for different people. These apps complement or offer alternatives to beò.
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Forest
Plant virtual trees while you focus. Trees die if you leave the app. Gentle gamification some find motivating.
Try it →Opal
Blocks distracting apps at system level. More restrictive approach, helpful if you need harder boundaries.
Try it →one sec
Adds a breathing pause before opening apps. Research shows tiny delays reduce impulsive behaviour.
Try it →Freedom
Block distracting websites and apps across all your devices. Good for serious focus sessions.
Try it →Cold Turkey
The strictest blocker available. Once locked, even tech-savvy users can't bypass it. Nuclear option.
Try it →Headspace
Guided meditation and mindfulness. If the root issue is stress or anxiety, this might help more than digital tools.
Try it →Calm
Meditation, sleep stories, and relaxation. Award-winning app for mental wellness.
Try it →Screen Time (iOS)
Apple's built-in tools. App limits, downtime scheduling, content restrictions. Already on your phone.
Learn more →Digital Wellbeing (Android)
Google's built-in tools. Dashboard, app timers, focus mode, bedtime mode. Free with your phone.
Learn more →Research
The science behind digital wellbeing. Open access papers and key studies.
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Digital Flourishing Scale
The validated measure we use in beò. Measures whether technology helps you flourish, not just "addiction".
Read paper →Self-reported vs Logged Use
Meta-analysis showing self-reports don't match actual use. Why we focus on perceived control, not screen time.
Read paper →Beyond Self-Report
Early evidence that people struggle to estimate phone use. Foundation for understanding the perception gap.
Read paper →Screens, Teens & Wellbeing
Large-scale analysis finding screen time effects are tiny, smaller than eating potatoes. Perspective matters.
Read paper →BSMAS Validation
Original Bergen Social Media Addiction Scale. How "addiction" measures were developed and validated.
Read paper →The Sisyphean Cycle
Why "phone addiction" research keeps failing. Critical look at methodology problems in the field.
Read paper →beò Research Design
Our hypotheses, methods, analysis plan, registered before data collection so we can't cherry-pick results.
View on OSF →Communities
You're not alone in this. Places where people discuss these topics and support each other.
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r/nosurf
People reducing mindless internet use. Supportive community with practical advice and accountability.
Visit →r/digitalminimalism
Intentional technology use inspired by Cal Newport. Discussions on tools, philosophy, and lifestyle.
Visit →r/ADHD
Largest ADHD community online. Sharing experiences, strategies, and support. Welcoming to self-diagnosed.
Visit →ADHD Foundation
Neurodiversity charity offering resources, training and support. Based in Liverpool, helps nationally.
Visit →ADHD UK
Volunteer-led charity providing information, support and advocacy for people with ADHD across the UK.
Visit →Center for Humane Technology
Founded by former tech insiders. Resources on attention, democracy, and humane technology design.
Visit →Phone Free Movement
Supporting phone-free schools and childhood. Resources for parents and educators concerned about youth phone use.
Visit →Podcasts
Listen while you do other things. Long-form conversations on attention, technology, and wellbeing.
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Your Undivided Attention
Deep dives into how technology hijacks attention. Hosted by Tristan Harris (The Social Dilemma).
Listen →ADHD Experts Podcast
Weekly expert interviews on ADHD management. Covers medication, relationships, work, and daily life.
Listen →Hacking Your ADHD
Practical ADHD strategies in bite-sized episodes. Perfect for ADHD attention spans.
Listen →Deep Questions
The Digital Minimalism author on productivity, technology, and the deep life. Thoughtful long-form content.
Listen →Ezra Klein Show
Frequent episodes on attention, technology, and society. Intelligent long-form conversations.
Listen →We have no affiliate relationships with any of these resources. We recommend them because we think they're genuinely helpful. If you find something that works better than beò, use that instead. The goal is helping you feel in control, not getting you to use our app.