top of page
social-media-2778056_1280.jpg  pills containers with social networks simbols on each one

Phone, Internet and Social Media Coaching

              Coaching support to manage                   Digital and Social Media Addiction 

icons (6).png   phone screen with social media icons

Smartphones, Snapchat, Instagram, and other social media technology help you stay connected. You’re born with the drive

to connect with others. It’s good for your physical health and psychological well-being.

But what if you find yourself becoming too connected to

social media?

Do you have a problem managing your screen time? Are you struggling to cut down on your phone or social media use? Or are you afraid someone you know might have a general addiction to social media or digital technology?

We will work together to change your relationship with social media and digital tools. 

Social Media Addiction (1).jpg

Effects of Internet Addiction and Misuse

While social media can have positive benefits - global, open, transparent, non-hierarchical, interactive, and real-time - basically facilitating communication and building connections, it can also lead to addiction, anxiety, dependence, irritability, isolation, lack of self-control, lack of self-esteem, distancing oneself from the real world and family relationships and many more negative effects on mental health and wellbeing.

The sad fact about social media addiction is – we don’t even realise when we slide into the addiction zone. For a long time, we didn’t want to accept that we were already addicted. Yet, only you need to take charge of your life and address the concerns before they become too difficult to handle. Yes, we’re talking about how to stop social media addiction without facing much anxiety.

When one or more social networks start consuming over 4 hours of your day, when the virtual world seems to be one of your priorities; it’s a loud enough sign that you might fall into addiction.

Another major concern is the contradiction people face in real life. One tends to look good and show good-self online. Having attention from social media leads to high self-worth; when it contradicts in real life, it becomes the reason for rejections and negative behaviour. Most importantly, it takes away your precious time that never comes back. However, with the right strategies and support, breaking free from social media addiction and rediscovering a healthier lifestyle is possible. By setting clear goals, developing a plan, finding alternative activities, seeking support, practicing mindfulness, and taking a break, we can regain control over our social media use and improve our overall wellbeing.

Remember, it's time to break free from social media dependency and

rediscover a healthier, happier you!


Assessing Internet Addiction
How do you know if it’s too much?

One of the most common phrases you hear surrounding addictions is admitting you have a problem. If you believe that you or someone that you care for, may be experiencing an internet addiction that is impacting various aspects of their day-to-day life, the following could resonate familiar to you.

icons (7).png woman looking at a laptop

Do you feel an urge to frequently check social media, texts, the news or your email? 

Do you regularly not have enough sleep because you are using social media too late at night?

Do you use your phone to avoid interacting with people around you or on the other hand because you are concerned about not being connected with them?

Do you regularly miss completing tasks and lie to your parents or friends about your time on social media?

Do you find that your anxiety levels are raised if you can't locate your phone or the battery is soon to run out? Is your phone a way to escape? 

Do you regularly have no interest in hobbies or other activities because you would rather use social media?

Do you regularly feel dissatisfied, angry or frustrated because you want to spend more time on social media?

Did you experience serious problems with your family, school, or work because you spend too much time on social media?

Do you often find it difficult not to look at messages on social media when you were doing something else?

Do you feel tempted to check your phone in the mid of your family get-together, meetings, or conversations and you feel strange when someone doesn’t respond to your social media message soon?

Did you try to reduce your use of social media, but fail?

Do you regularly use social media to take your mind off your problems?

Do you spend hours looking at your newsfeed, checking in at every location you go, making a post and status of almost every happening in your life, and tagging people on most of your posts even if it is unrelated to them?

Do you count ‘Likes’ and ‘Shares’ and it gives you kind of a different high and you have started hashtagging about everything in the world. #feelinghigh #ilovelife #whataredoing #mycatiscrazy

If this resonates with you or someone else’s and you are truly motivated to control your use of social media and screen time, it can be done! Breaking the pattern may be easier to do than you believe.




Assessment tools of Internet Addiction

Many tools have been developed to investigate Internet addiction or similar concepts. However, the main diagnostic assessment instruments used widely in empirical studies involve (1) Young’s Internet Addiction Test (YIAT), (2) Internet Addiction Diagnostic Questionnaire (IADQ), and (3) Chen’s Internet Addiction Scale (CIAS).

Free & Online Screen Addiction Test

Click here

  • What can we do to reduce the negative effects of social media overuse?
    While addictions are always negative, social media addiction is one of the easier addictions to fight. If you are truly motivated to control your use of social media, it can be done! Breaking the pattern may be easier to do than you believe. Internet addiction treatment aims to create boundaries and balance around Internet use rather than eliminating it entirely. However, if a certain app, game, or site seems to be the focus of the addiction, stopping its use may be part of treatment. Often described as an impulse control disorder, internet addiction is a behavioural addiction which involves the use of self-help, abstinence and coaching to regain control over their use of these platforms and rediscover a healthier lifestyle. Coaching sessions would aim to encourage ways you can reduce the amount of time spent on the internet, with cognitive behavioural therapy (CBT) and behavioural activation techniques being effective methods of reaching this goal. The action-oriented and problem-solving approach helps you understand the impact of internet addiction on your relationships and conduct with others, as well as teaching you methods of managing your thoughts and behaviours that lead to compulsive internet use, in a more positive manner. Because the inability to control your impulse to use the internet can lead to a pattern of addiction that is difficult to stop, self-control techniques learned during these sessions can help to minimise the severity of withdrawal symptoms of internet addiction, such as anxiety, making it possible to reduce your internet usage in a safe and gradual manner. This means working together to correct faulty beliefs, rid negative thoughts, and think before reacting. Doing this makes you stand a much better chance of moving onward and fighting the urge to log in. The cognitive-behavioural approach could include: practice opposite time of Internet use (discover patterns of Internet use and disrupt these patterns by suggesting new schedules) use external stoppers (real events, activities or apps prompting to log off), set goals (with regard to the amount of time), abstain from a particular application (that the client is unable to control), use reminder cards (cues that remind the costs of IAD and benefits of breaking it), develop a personal inventory (shows all the activities/hobbies to engage in or can’t find the time due to IAD), enter a support group (compensates for a lack of social support), engage in family therapy (addresses relational problems in the family) Behavioural activation – By being mindful of your environment as well as what you’re thinking and doing, you can work through triggers and other challenges. This technique can be particularly effective if co-existing mental health conditions such as depression are contributing to internet addiction. It aims to increase activity levels and focus on ways that you can prevent feeling the need to avoid other activities through your internet use, and help you to find alternative hobbies which can help improve general mood and overall wellbeing. Meditation Life visioning Communication and assertiveness training Social skills Life skills Life balance plan How to Get Help for a Teen Although giving your teen a say regarding treatment is recommended, assuming the teen is a minor, the parent/guardian has authority to make the final decision. Beyond treatment, it is imperative that parents/guardians work collaboratively with the teen every step of the way. This includes actively participating in treatment, maintaining boundaries in the home, talking through problems, and leading by example. If your teen’s behaviour is not monitored at home, then it is likely that they’ll return to their problematic use.
  • How the coaching partnership works?
    A free introductory call and assessment is offered, which explores the specific problems that you are experiencing with digital addiction, after which a bespoke treatment plan can be defined. If we believe we can work together, we will sign a contract and define the coach/client partnership required to obtain the desirable outcome. During our sessions, we will look at the underlying reasons for your habits and you will begin to find new ways to do well with challenges and thereby reduce the role of social media or technology in your life. We would work together to correct faulty beliefs, rid negative thoughts, and think before reacting by using strategies, tools and exercises to stand a much better chance of moving onward and fighting the urge to log in. The process would normally entail the following steps: Set goals: Set clear goals for reducing or eliminating social media use. Be specific about the amount of time you want to spend on social media each day and the specific times of day when you will check your accounts. Develop a plan: Develop a plan for reducing social media use, such as gradually reducing the amount of time spent on social media each week or limiting the use of social media to certain days of the week. Find alternative activities: Find alternative activities to replace social media use, such as reading, exercise, or spending time with friends and family. Exercise may be incorporated into Internet addiction treatment to ease the effects of reduced dopamine in the brain resulting from restricted Internet use. Seek support: Seek support from friends, family, or a therapist. They can provide encouragement and accountability as you work towards breaking free from social media addiction. Practice mindfulness: Practice mindfulness techniques such as deep breathing, meditation, or yoga to help reduce stress and increase awareness of your social media use. Take a break: Consider taking a break from social media altogether. This can help break the habit of checking social media impulsively and help you rediscover a healthier lifestyle. The goals of self-help and one-to-one coaching sessions for overcoming internet addiction include: Helping you to identify how internet addiction has impacted your life Working with you to try and understand if there are any underlying mental health issues which may be causing you to compulsively use the internet as a coping mechanism Shifting a negative relationship with the internet into a positive one by finding new outlets for coping with the stresses and strains of daily life
  • How many sessions will I need and how much they cost?
    I offer you a free initial consultation, by phone, under no obligation. Sessions are normally once a week and last 55 minutes. All session prices include free support by email between sessions. I offer sessions mainly online but face to face can be also arranged. I can cover East London, North London, Central London and Essex. Please let me know if you would prefer a different structure. I normally work session by session and do not insist you must pre-book a certain quantity of sessions. The majority of clients will have between four and 12 sessions. Some have fewer and some will have more. Not all challenges are the same and no two clients are the same either. The intended treatment outcome and timeline is highly dependent upon your motivation to change. I advise perspective clients to book a session and then book session by session. However there are reductions for block bookings. CURRENTLY ACCEPTING PRO-BONO CLIENTS TO PRACTICE NEW STRATEGIES AND APPS.
  • Do I guarantee success?
    Social media addiction is widespread, but it isn’t a hopeless problem. It’s conquerable. Unlike substance abuse, it’s not physically addictive. It’s simply an issue where you lack structure and you can easily track your use. You can get a timeline of phone use, letting you tackle the issue effectively. Plus, social addiction isn’t as chronic as other forms of abuse, so it’s easy to give it up. However, the intended treatment outcome and timeline for working toward recovery, is highly dependent upon your motivation to change. If you fully engage in treatment while utilising appropriate coping skills, changing your environment, and abstaining from unhealthy social media use, then the treatment outcome is quite favourable. All therapeutic work is really a partnership between me, the coach and you, the client. I give you tools and work very hard to help you see things differently and gain resources. However, whatever changes you wish to see will ultimately be carried out by you. You are responsible for your decisions, choices and mindset. Though I cannot guarantee results, I am confident you will greatly benefit. If you are motivated, wonderful changes should hopefully result.

Testimonials From Happy Clients

Thanks to Alice, I feel again empowered and in control of my life. Her expertise and compassionate approach make her an exceptional coach. Her professionalism and genuine care for my well-being were evident from the start. She never imposed her own opinions on me, but instead guided me in finding my own solutions and making my own decisions. Alice equipped me with invaluable strategies to manage my addiction. Her practical tools and techniques have been a game-changer in my everyday life. She helped me prioritize my needs and develop a healthier relationship with technology, which has profoundly impacted my overall well-being and allowed me to regain control of my time and focus on what truly matters to me.

_Kate T.

icons (150 × 116 cm) (1).png

I’m Alice, and I'm here to help you navigate the digital world and find the balance you've been searching for. I understand that change can feel overwhelming, but trust me, you have the power within you to make it happen. My passion lies in guiding individuals like yourself through the process of overcoming digital addiction and embracing a healthier digital lifestyle. With my enthusiasm and support, I'll be the guiding light on your journey. 

Working as an online coach, I am available to help you, no matter where you are located.


I have a background in mentoring and youth work. I volunteered for three of London’s hospices and youth charities. Currently, I am volunteering for Home Start as telephone support to families that need support in various aspects of their life. I have over ten years of experience seeing clients from all walks of life. My genuine care, confidentiality and non-judgmental approach will make you feel comfortable working through any difficult areas. I am down-to-earth, and easy to talk to, ensuring a very professional approach that includes common sense and a positive outlook.


  • Certificate in Counselling Skills and Certificate in Life Coaching Studies accredited by CPCAB

  • Certified Practitioner of the Art and Science of Neuro-linguistic programming (NLP), Hypnotherapy and Timeline accredited by ANLP

  • Certificate in Understanding Mental Health First Aid and Mental Health Advocacy in the Workplace 

  • Fully insured 

bottom of page