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30-day training programme for digital impulse control

Use your phone
on purpose.

A 30-day protocol that trains the pause between the urge and the tap. Blockers work until you switch them off — this trains the reflex that stays. Free to start.

Start the protocol→See how it works
Made in Sweden

Five minutes a day. For 30 days. Including the days you don’t want to.

If you want a blocker that handles it for you, this is the wrong app.

Zenith does nothing for you. It blocks nothing and makes no decisions on your behalf — it gives you the method, you do the work.

  • Install the app on your home screen — the first step when you begin, 20 seconds.
  • Log the urge the moment it arrives — including the times you gave in.
  • Write your own reflection in the evening. No one can do that part for you.

The method is built to work — but only for those who do the work. We promise no results; guarantees would be an insult to your intelligence. What you get out of it is decided by your effort, insight, will, discipline and circumstances — and whether it is worth it is yours to decide.

But do the work, and you build something no one can take from you: the ability to meet yourself and choose freely. We show the way — the step is yours.

Zenith Protocol is always included — free.

Free · No credit card required · Your data stays yours

What's free — and what costs money

WHEN YOU START

Free forever

Zenith Protocol — the full 30-day protocol — is free. No card details, no trial that starts running, nothing charged.

IF YOU LATER WANT ATLAS

Atlas is the optional add-on — the only thing that costs money. Choose it and you pay with:

VISA
AMEX
Pay
Pay
What is Atlas?▾

Zenith Protocol trains the control. Atlas is the system for what you do with it — seven areas of life you define yourself and track over time. No end dates.

See what Atlas contains ↓
How payment works →
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See all plans and pricing →

BEFORE YOU SIGN UP

Zenith isn't for everyone. By design.

The method solves one thing, extremely well. Two minutes here decides whether it's right for you.

THIS IS NOT FOR YOU IF

The screen is your escape.

If you reach for your phone to escape severe anxiety, low mood or deep loneliness, the screen is a symptom — not the root cause. Take it away without facing what lies beneath, and you leave a void no protocol can fill. Then you need other support first. That isn't a failure — it's the right order. Build a stable foundation, and the method will still be here when you're ready.

Need someone to talk to now — reach out to your doctor or a licensed therapist near you.

THIS IS FOR YOU IF

The screen is a habit.

You pick up your phone out of pure habit, boredom or stress. The reflex fires in 0.2 seconds — before you've had time to think. It's a purely cognitive problem: your brain has optimised a loop — boredom → impulse → dopamine hit — and your attention has been hijacked by apps built for exactly that. That can be extinguished. Zenith places conscious friction between impulse and action until the reflex fades. Thirty days.

Start the protocol→See the method behind it↓
Recommended

30

days

12

techniques

4

tracks

55

concepts

🎯

What is Zenith Protocol?

A 30-day program to build impulse control as a skill — not through willpower, but through training.

⏳

Every urge peaks and fades within 20–30 minutes if you don't act on it. Zenith trains you to ride out the peak.

∞

30 days is the start, not the end. Zenith is free and never locks when the days run out.

⚙️

How does it work?

🛡️
1

Log your craving with The Shield (bottom right button) when you notice an impulse

⚙️
2

Choose a technique — breathing, movement, journaling — takes 10–90 seconds

✅
3

Confirm your day and follow the daily experiment — a new psychological perspective every day

◈
4

Whenever you want: Atlas — track your growth across 7 life areas (standalone add-on)

📦

What's included?

🛡️

The Shield — impulse control

12 evidence-based techniques: breathing, movement, journaling and more. Opened via the shield button at the bottom right.

🧪

Daily experiment

New psychological insight every day for 30 days. Takes 5–10 minutes. Confirms your protocol day.

📊

Protocol Health

Your personal deflection index — how well you've actually handled your impulses.

🧠

Zenith Method

55 psychological concepts in 6 study modes. The theoretical foundation for why the program works.

◈

Atlas · paid add-on

Radar view of 7 life areas. Log exercises, set intentions, track your growth. Available from day 1 with the add-on.

📚

Understand — not just do

You don't just learn to manage impulses —

you understand why they arise.

Most apps give you tools. Zenith gives you tools and the scientific foundation that makes them permanent. Built into the app is a glossary with 55+ concepts — neuroscience, CBT methods and impulse control theory — plus the Zenith Method, our proprietary 4-step sequence. Five study modes to practice them.

Five ways to practice the concepts

FlashcardsLearningMultiple choiceTrue/FalseSpeed read

Understand the brain, and you can lead it.

Next chapter

Atlas ◈

From day 1

The control you build in Zenith Protocol frees up capacity for what is harder and more important: actually directing your life toward what you choose. Atlas is the system for that work — your terms, your definition of what counts. Unlimited. No end dates.

🧠Mind
👥Relationships
💪Physical
💼Work
📖Learning
🫀Inner state
✨Meaning

"The real work begins when the noise quiets. That's exactly where Atlas takes over — with a single question: what is actually important to you?"

+ Custom aspects

Build a radar of your values

The methodology — train, log, reflect, see patterns — works on anything you want to change.

🛤️

4 versions of the program

Each task is tailored specifically to your situation — not just generic advice. Choose your track at the start. Everything is automatically adjusted every 30 days.

🧩

Universal

Works for any situation

👨‍👩‍👧

Parent

I have children at home

🎓

Young adult

16–26 years

💼

Professional

Work lives in the phone

Three difficulty levels: Standard · Intensive · Max. The exercises are automatically adapted.

💳

Price

Free

Zenith Protocol

599 SEK/year

Atlas · 50 SEK/mo average · save ~50%

Start for free→
01

Section

The Method

The training method

Build up, instead of blocking.

Your daily view
9:41

DAY 11 · THE ARCHITECTURE OF DOPAMINE

Anticipation, not need

11

Insight

❤️
?
🔔

Social media is a slot machine. The urge is driven by the possibility of a reward — not the reward itself. The same mechanism that keeps people at slot machines.

The experiment

“This is dopamine anticipation — not a real need.”

WHENSay it — out loud or in your head — every time the urge shows up today.

What could stop you?

Describe what could stop you

Today's Experiment

Every day: one insight into the mechanism, one experiment that breaks the pattern, and your own plan B.

Handle impulses
9:41

Choose action

3 handled today

Clear

Choose your method

🫁

Breathing

~60 sec

🌊

Urge surfing

2 min

🏃

Movement

~90 sec

✍️

Write it

1 min

🌿

Grounding

2 min

🔢

Focus counting

~30 sec

🙏

Prayer

2 min

🎯

Visualization

2 min

Impulse Module

Tap the shield button when the urge hits — choose trigger, intensity and method, or quick-log directly.

Track progress
9:41

Protocol Health

74%

You are stronger

Days 11–20

Averted

8

av 11

Days

7

av 10

Impulse trend

↓

decreasing

Days 1–10

0,9 imp/day

Days 11–20

0,6 imp/day

TriggerStress
MethodUrge surfing

Protocol Health

Phase-by-phase data — deflection rate, active days and impulse frequency per period.

Trend analysis
9:41

Mood & Energy

MoodEnergy
1351714DAY SINCE START3.83.6

Avg mood

3.4

of 5

Trend

+0.6

period

Check-ins

14

days

Impulse strength2.4 ↓
Success83% ↑

Trends

Line charts for mood, energy, impulse strength and success — with calendar day or protocol day on X-axis.

Swipe to see more→

The 30-day journey

Three phases. Thirty steps.

Every day a confirmed action. Every phase a new level of control.

30-day overview

13/30 done43%
Phase 1ObservationDay 1–10
10/10
Phase 2OmträningDay 11–20
3/10
14
15
16
17
18
19
20
Phase 3FörankringDay 21–30
0/10
21
22
23
24
25
26
27
28
29
30

13

Active days

43%

Complete

6

Left in phase

02

Section

The Science

The science behind it

Urges fade. Always.

All cravings — no matter how strong — peak and fade within 20–30 minutes if you don't act on them. That's neurobiology, not willpower. Zenith gives you the tools to ride out the peak.

01

Urge Surfing

A CBT technique developed by Alan Marlatt (University of Washington). You observe the craving as a wave — without judging, without acting. The impulse fades on its own. The protocol builds your ability to hold out through the critical minutes.

02

Prefrontal training

Every time you notice an impulse and choose not to act on it, the prefrontal cortex — the part of the brain that makes conscious decisions — is activated and strengthened. Repetition builds a new neural pathway. It's the same mechanism that makes a habit hard to break — but now working in your direction.

03

Pattern recognition

Your impulse log identifies when, where and why the craving arises. Research shows that specific trigger recognition is more effective than general motivation. You train against your actual pattern — not a hypothetical one.

2 of 12 tools

The protocol holds twelve interventions. Here are two of the most distinctive.

🎯

Focus object

The app picks a random everyday object. You fetch it and study it for 30–120 seconds — weight, shape, pattern. When your full attention is on the object, none is left for the urge.

🤍

Show you care

Turn the impulse outward. Choose a person and a way to reach out — say it, show it, or write it. Loneliness feeds the urge; warmth aimed at a relationship takes the edge off it.

👥

NEWS · WITH PEOPLE

Let’s break the pattern together

When the urge strikes and you’re among people: start a quick group activity that gets the whole room involved. It’s fun, sociable — and it catches on all by itself.

ImpostorsThe ConversationThe ChallengePlease carry on
Built-in knowledge base

You don't just learn to manage impulses — you understand why they arise.

Most apps give you tools. Zenith gives you tools and the scientific foundation that makes them permanent. Built into the app is a glossary with 55+ concepts — neuroscience, CBT methods and impulse control theory — plus the Zenith Method, our proprietary 4-step sequence. Five study modes to practice them.

04Zenith Exclusive

The Zenith Method

Zenith's proprietary 4-step sequence: Stop · Identify · Anchor · Choose. Designed to interrupt the amygdala's automatic reflex and activate the prefrontal cortex in under 60 seconds — with your personal anchor meaning as the grounding point.

1. Stop2. Identify3. Anchor4. Choose
🧠

Neuroscience

Dopamine, amygdala, prefrontal cortex

💆

CBT methods

Urge surfing, cognitive defusion, ACT

⚡

Impulse control

Triggers, reward system, habit loop

📋

The Protocol

Phases, reflections, milestones

Five ways to practice the concepts

📋
FlashcardsDeep learning

Term on the front, definition on the back. Flip and test what you remember.

🧠
LearningSpaced repetition

Flashcards with self-assessment. Concepts you can't remember loop back until you master them.

🎯
Multiple choiceActive recall

A definition is shown — choose the correct term from four options. Active recall strengthens learning better than passive reading.

❓
True/FalseRecognition

See a concept with a definition — correct or wrong? Quick recognition training.

⚡
Speed readOverview

Browse through all concepts quickly. Expand a card for deeper reading.

55+scientific concepts
4knowledge categories
5study modes

“Understand the brain, and you can lead it.”

Important to know

The protocol's structure is based on well-founded CBT research on urge surfing and behavior change. It is a training program — not a therapeutic substitute. For serious addiction issues, professional support is recommended.

03

Section

The Tracks

Tailored to your life

The same 30 days. Your context.

Each task is tailored specifically to your situation — not just generic advice. Choose your track at the start. Everything is automatically adjusted every 30 days.

◆

Universal

The foundation. Evidence-based tasks that work regardless of your life situation — for those who don't fit a specific track, or want to start from scratch.

Day 9 · task in this track

Task

Stop following accounts that make you feel worse afterward — no matter how aesthetic or impressive they look. Count them.

Why it works

You can be inspired and feel worse from the same account. That's not a contradiction. The only thing that matters is how you actually feel afterward — not what you thought you'd get out of it.

StandardIntenseMax

Three difficulty levels — tasks adapt automatically for each track.

04

Section

Comparison

A fair comparison

The method determines the result.

Three paths to digital control. What you actually own on day 31 sets them apart.

No method

No structure. The impulse decides every time.

Impulse→Act→Regret

Day 1

Raw impulse

No pause, no choice

Day 31

Identical

Nothing has changed

You own

Nothing

No new skills, no insights

Blockers & blocking apps

External restriction keeps the impulse in check.

Impulse→Blocker→Stopped

Day 1

The app does the work

You don't need to choose — the blocker chooses

Day 31

Dependent on the blocker

Remove it — start over

You own

The habit of following rules

Not the ability to choose freely

◆ Recommended

Zenith Protocol

Trains the internal reflex to notice the impulse — and choose.

Impulse→◆ 10 sec→1 of 12 techniques→Logged

Day 1

You notice the impulse

◆ button — 10 seconds, 12 evidence-based techniques

Day 31

The pattern map is yours

Know when, why and what actually helps

You own

The ability to choose

Works without the app — it's already built in

12

Evidence-based techniques

4

life tracks

30

days of logging

3

intensity levels

An honest comparison

Blockers and blocking apps are legitimate tools — they solve a problem in the short term. Zenith is for those who want the ability to remain even when the tools aren't there.

Paid add-on

Atlas ◈

Choose an area of life. Five core practices are repeated—the weekly question framework rotates automatically.

Available from day 1

99 SEK

per month

👥

Relationships

Relationships and courage

🧠

Mind

Presence and attention

💪

Physical

Body and recovery

💼

Work

Focus and performance

📖

Learning

Curiosity and thinking

🫀

Inner state

Feeling and body

✨

Meaning

Direction and purpose

+

Custom track

You define what counts

📊

Session logging

Log your workouts, reflections and habits per life aspect. The system shows patterns and streaks.

🗓

Weekly frames

Each week provides a new reflection question per aspect. Depth grows with time — not effort.

🎨

Life profile

Your actual position within each life aspect, based on your logging in Atlas. Not a forecast — a pattern emerging from real data.

05

Section

The Protocol

Method

You train a reflex, not a rule

Every time you notice a craving and choose not to act on it, you train your prefrontal cortex — the part of the brain that can actually interrupt the impulse loop. The protocol is a training program, not a rulebook.

Privacy

Your data belongs to you

Your protocol is encrypted and synced to your account — never sold, never shared with third parties. Local copy and server backup stay in sync. You can export your entire history or permanently delete everything with one click — on your terms.

Pricing

The protocol is always free

The 30-day protocol costs nothing. Atlas — an optional continuation track — is paid. No feature of the protocol is hidden behind a paywall. Your data is always yours.

06

Section

The Philosophy

Why active choices are required

①

Healthy habits grow from within

Blockers and blocks only work while they're active. We focus on teaching your brain to choose right even when the temptation is there.

②

Technology that enriches, not steals

Your digital presence should be an asset. We teach you to clear away the unnecessary noise and build a presence that serves your goals and health.

③

You own the result

Because it's your actions that drive progress, it's also you who owns the victory. Zenith gives you the map, but it's you who walks the path.

1

Identify the impulse

Notice it — without judging

2

Make an active counter-choice

Choose a tool instead of the phone

3

Build a new reflex

30 days shapes a lasting pattern

07

Section

The Honesty

Straight talk

Honesty is required for trust.

We don't promise that the app does the work for you.

Change requires effort. We guide you through the process, but you must carry out the actions and reflections required for growth yourself.

We don't promise that it will always feel easy.

Some days are hard. Those are exactly the moments when the protocol does the most to build your mental strength.

We don't promise a passive solution for your focus.

This is an active training program for your awareness. You see results in direct proportion to the energy you invest.

On the nature of change

No app can guarantee change.

That is exactly why the practices are yours to shape — you adjust what does not fit, create your own and choose what actually matches your situation. A generic solution to a personal problem is no solution at all.

But there's something that doesn't depend on the outcome. Clarity about your own patterns. Understanding of what actually drives you. The knowledge that you met the difficult with attention and honesty — rather than turning away. That's real, regardless of whether the problem remains or not.

The journey gives something. Always. The outcome doesn't determine its value.

08

Section

The Commitment

Honesty about the commitment

What the protocol requires of you

There's no shortcut. But the investment is small — what's required is presence, not performance.

2–5 min

A daily check-in

Read today's experiment, confirm the mission. That's all that counts as a complete day.

As needed

The Shield button

Next time you feel the craving — open the app and log it instead of acting on it. It takes 30 seconds.

5–10 min

Weekly reflection

Once a week you look at your patterns. Not to judge — to understand.

30 days

Complete protocol

The brain forms habits over time. 30 days is a suitable starting window — enough to see patterns and build new habits. The change continues longer.

No time limit

Day 30 is the start — not the end

The program is 30 days. The app is not. After day 30 everything continues: you log urges, use every method, and track your patterns in post-protocol mode. No feature switches off, no lock clicks shut.

Not a trial

The 30 days are a training program, not a trial. The app never locks when they end — Zenith Protocol stays yours.

You set the pace

Miss a day and nothing resets. The protocol waits where you left it, and you continue when you’re ready.

Atlas is separate and optional

Atlas is a standalone system for those who want to go further — never a requirement. Zenith Protocol doesn’t depend on it. Two products, not a step you’re forced to take.

09

Section

Atlas

Next chapter

Atlas

The control you build in Zenith Protocol frees up capacity for what is harder and more important: actually directing your life toward what you choose. Atlas is the system for that work — your terms, your definition of what counts. Unlimited. No end dates.

The real work begins when the noise quiets. That's exactly where Atlas takes over — with a single question: what is actually important to you?

🧠

Mind

Attention · Thoughts

👥

Relationships

Presence · Courage · Honesty

💪

Physical

Body · Movement

💼

Work

Focus · Performance

📖

Learning

Curiosity · Thinking

🫀

Inner state

Body and feeling

✨

Meaning

Direction · Purpose

✦

Custom aspects

Character traits · Values

The system is universal

The seven aspects are a map. Not a ceiling.

The methodology — train, log, reflect, see patterns — works on anything you want to change.

◈

The standard program's 7 aspects are powerful enough

Mind, Relationships, Physical, Work, Learning, Inner state and Meaning are deeply considered and cover most dimensions of a rich life. With built-in exercises, weekly reflections and a radar that grows from real data — the 7 are a complete program in themselves. Many don't need more.

But for those who want to go further — the system is just as powerful outside the framework as inside it.

Digital freedom

Zenith and Atlas as a system

Combine the impulse logs from Zenith Protocol with Atlas Mind. See how screen control actually affects your presence, sleep and concentration — not as an isolated habit, but as a pattern in your mental health.

Relationships

Becoming more of who you want to be near

Define what is actually hard: listening without defending, being close without taking over, holding out when it costs. Log every time you chose differently. The pattern emerges from real data.

Creative discipline

Consistency in what you want to build

Writing, music, leadership, craft — anything that requires repetition over time. Choose your domain, define your own practices, follow your actual frequency. Not the ambition. Reality.

+ Custom aspects

Build a radar of your values

The 7 aspects are life domains. But you can also track character traits and qualities that permeate everything you do — Courage, Patience, Empathy. Add a track per quality, log every time you've practiced it, and the radar shows how consistently you've actually worked on each part of the person you want to be.

The Life Profile

Seeing yourself grow is something in itself.

Your radar doesn't expand from ambition — it expands from action. Every session you log is drawn in. Over time, a picture emerges of who you are becoming. Axis by axis. Week by week.

MindRelationshipsPhysicalWorkMeaning
Day 1
Week 12

Monthly

Pause or cancel anytime

99 SEK/mo

Annual

SAVE 50%

599 SEK/yr · billed once

99 SEK/mo

50 SEK/mo

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Requires Zenith account · Zenith Protocol is always free

10

Section

Questions

Frequently asked questions

Good to know.

See all questions and answers

8 questions about the protocol, Atlas, data and payment

›
Can't find the answer? Contact us →

30 days.
Your reflex. Your data.

No account that sells your attention. No promise that it's easy. Just a protocol that works if you do.

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