Screen Sense

Future Self Course

Welcome to the Future Self online course by Screen Sense - a transformative 12-week journey designed to help you reclaim control over your screen time and refocus on what truly matters. Created by Neal Thompson, a Digital Psychology Specialist and former professional gamer known as “Mirage,” who experienced firsthand the challenges of compulsive gaming and digital overuse, this course draws on Neal’s unique combination of academic expertise and lived experience. It is the culmination of his personal journey and professional knowledge, designed to provide practical strategies for healthier, intentional engagement with technology.

The Future Self course is a pioneering initiative, integrating multiple evidence-based psychological approaches to help individuals develop healthier relationships with technology. Grounded in health psychology, behavioural science, positive psychology and health coaching principles, and highlighting the value of biofeedback for monitoring progress, the course provides a structured, academic approach to understanding and reshaping digital habits. Participants reconnect with personal values, explore meaning and purpose, strengthen wellbeing and apply practical strategies to live more intentionally.

The course includes six modules that build awareness, practical skills and sustainable behaviour change.

‍Please note: The course explains how individuals and coaching clinic participants can use wearable devices to support lasting behaviour change. Wearable devices or subscriptions are not included in the course and to share real-time data in the clinic, a compatible device such as a Fitbit, Oura or Garmin is required.

Overview

In today’s hyper-connected world, managing screen time can feel overwhelming. Smartphones, apps and endless notifications have become an inescapable part of modern life.

For many, the result is not just wasted time but heightened stress, reduced focus and less meaningful connections. The Future Self course is here to change that.

Over twelve weeks, the Screen Sense team deliver practical strategies to help you break free from unhealthy digital habits while staying engaged and entertained along the way.

Why Join?

This online course isn’t just about limiting your phone usage—it’s about empowering you to take charge of your time, energy and attention. It’s also a journey of rediscovery: reconnecting with hobbies, improving relationships and rediscovering moments of calm.

Each week, you’ll receive an engaging newsletter packed with:

‍Expert Tips: Learn proven techniques to gradually reduce unnecessary screen time.
‍Inspiring Stories: Hear real-life stories of people who’ve successfully reclaimed balance in their lives.
‍Quizzes & Challenges: Test your digital habits and join challenges to break free from tech overuse.
‍Entertainment: Neal’s background as a gamer ensures the advice is relatable and entertaining.
‍Guidance at Every Step: Weekly themes help you build momentum as you progress, with actionable goals to keep you on track.

About us

Join the Movement

As an essential part of Screen Sense New Zealand, the Future Self online course doesn’t just teach you to reduce screen time—it fosters a sense of community and shared growth. Neal’s engaging, lighthearted approach makes this an enjoyable and practical program for anyone who feels overwhelmed by their devices.

Subscribing is easy and free. By signing up, you’ll embark on a rewarding journey to better mental clarity, productivity, and overall well-being. Join thousands of others ready to take the first step toward a healthier digital lifestyle.

Ready to take control? Subscribe now and let Neal Thompson (Mirage) guide you toward a more fulfilling, balanced life.

Structured outline

Future Self Format

Screen Sense

Module 1

Awareness is Key

This module lays the foundation by helping you become consciously aware of your digital habits and how technology affects your brain and behaviour. You will explore how compulsive habits form and learn to approach them without judgement.

Module 1

Module 2

Meaning & Intentionality

This module helps you reconnect your technology use with your personal values and purpose. You will define what healthy tech use looks like for you and how it aligns with who you want to be.

Module 3

Strengths, Wellbeing & Positive Psychology

This module focuses on building your personal wellbeing foundation. You will strengthen resilience, emotional regulation and relationships while replacing deprivation-based approaches with a strengths-focused mindset.

Module 3

Module 4

Client

This module introduces the principles of biofeedback and wearable technology to help you understand how digital behaviours can impact your body and mind. You will learn how data from devices can inform healthier choices, with a focus on interpreting it kindly and constructively. While the course explains how individuals and coaching clinic participants can use wearable devices to support lasting behaviour change, devices and subscriptions are not included.

Module 5

Client

This module provides practical strategies for maintaining healthier digital habits. You will learn to set boundaries, make intentional design choices and take ownership of your progress.

Module 5

Module 6

Client and Coach

The final module focuses on long-term support and sustaining change. You will receive guidance on compassionate accountability, normalising setbacks and future-proofing your digital wellbeing.

final questionnaire

Client

Review screen time and health metrics
Suggest improvements for future

post-Course

about us contact us

Module 1: Awareness is Key

‍We’ll start by identifying how and why you’re using your devices. Track your habits without and uncover patterns you may not have noticed before.

What persuasive tech does to the brain and behaviour
How compulsive habits form
Stigma reduction – this is human, not failure
Personal awareness and reflective insight.
Baseline habits and reflection (non-judgemental)

‍Outcome: “I understand why I use my phone the way I do, and I’m not blaming myself anymore.”

Module 2: Meaning & Intentionality

This module helps you reconnect your technology use with your personal values and purpose. You will define what healthy tech use looks like for you and how it aligns with who you want to be.

Reconnecting technology with purpose
What matters most in your life?
Who do you want to be?
How do you want to feel?
Aligning tech behaviour with values
Defining “healthy tech use” in your terms

‍Outcome: “I understand why I use my phone the way I do, and I’m not blaming myself anymore.”

Module 3: Strengths, Wellbeing & Positive Psychology

Building the foundations for thriving
Sleep, energy, mood, relationships
Resilience and emotional regulation
Replacing deprivation mindset with wellbeing mindset
Strength-based change

‍Outcome: “I’m developing skills and habits that improve my wellbeing, not just reducing screen time.”

Module 4: Biometrics & Insight

‍‍This module introduces the principles of biofeedback and wearable technology to help you understand how digital behaviours can impact your body and mind. You will learn how data from devices can inform healthier choices, with a focus on interpreting it kindly and constructively. While the course explains how individuals and coaching clinic participants can use wearable devices to support lasting behaviour change, devices and subscriptions are not included.

Making wellbeing visible
Using wearables/screen tools to understand: sleep quality, stress, activity, etc.
Stigma reduction – this is human, not failure
Learn to interpret data kindly
No judgement – supportive feedback

Outcome: “I can see how my behaviour affects my body and mind, and that helps me choose better.”

Module 5: Behaviour Change, Autonomy & Boundaries

This module provides practical strategies for maintaining healthier digital habits. You will learn to set boundaries, make intentional design choices and take ownership of your progress.

Practical tools without shame
Realistic boundaries
Intentional design choices
Autonomy – you choose pace, goals, structure
Sustainable behaviour strategies

Outcome: “I understand why I use my phone the way I do, and I’m not blaming myself anymore.”

Module 6: Coaching, Accountability & Sustainable Growth

The final module focuses on long-term support and sustaining change. You will receive guidance on compassionate accountability, normalising setbacks and future-proofing your digital wellbeing.

Staying supported, not pressured
Autonomy and dignity
Compassionate accountability
Relapse-normalisation
Maintaining momentum
Future-proofing strategies

Outcome: “I have support, confidence and a framework for life, not just a temporary detox.”

Screen Sense

Screen Sense

Future Self Course

Overview

Why Join?

Join the Movement

Future Self Format

Module 1

Module 1

Module 2

Module 2

Module 3

Module 3

Module 4

Module 4

Module 5

Module 5

Module 6

Module 6

final questionnaire

post-Course

About us

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