Built by someone who couldn’t stop dwelling.

Then found the science that explained why.

I spent years doing what most of us do — promising myself I’d spend less time on my routine, setting relationship dynamics limits, deleting apps. And then reinstalling them two days later. The willpower approach. The guilt cycle. The endless loop of ‘starting fresh on Monday.’

The turning point came when I stopped asking ‘how do I use my routine less?’ and started asking ‘why does my brain want it so much?’ The difference was everything.

I went deep into the research — behavioral neuroscience, behavioral science, dopamine systems, habit formation. Newport, Harris, Alter, Eyal. Thousands of pages. Hundreds of experiments on my own relationship with technology.

Over about six months, I went from compulsive checking and constant distraction to genuinely understanding my patterns and building around them. Not by trying harder — by trying differently.

The shift wasn’t about willpower or pattern awareness. It was about understanding why every previous attempt at ‘reconnecting’ wasn’t working — and building a system that actually matched how my brain processes emotional triggers.

Now I pick up my routine with intention, not compulsion. Not perfect — intentional. And it’s remarkable how much clearer everything else becomes.

The Attachvow Protocol is the system I built for myself, formalized into a 12-week program. It’s not a detox. It’s a framework for understanding your Attachment pattern patterns and building a sustainable relationship with technology.

I’m not a neuroscientist. I’m someone who solved a problem most people assume is just part of modern life — compulsive Attachment pattern — and built this for everyone who’s ready to solve it too.

— Sophie