Digital · Media behaviour · Berlin · Zurich · Online
Digital and media behaviour – Berlin, Zurich & online
When screens decide how you sleep, concentrate and relate: TAF180 works on the function of the behaviour instead of imposing bans – in Berlin-Mitte, in Zurich Seefeld and online worldwide.
Book an appointment
What is problematic media behaviour?
Media behaviour becomes problematic when the use of smartphone, social media, games, streaming or news is no longer freely chosen but has to regulate feelings, and when sleep, performance, movement or relationships suffer as a result. The decisive question is not how many hours you spend but what the use avoids or soothes.
Digital habits are learned shortcuts. Within seconds they deliver distraction, validation or calm, which is exactly why they are so stable. They become changeable as soon as trigger, reward and alternatives are visible.
Why this now affects almost everyone
People with high responsibility are permanently reachable, and every interruption costs attention that is missing afterwards. Pressure between career and family turns the phone into the only available recovery space – one that does not actually restore anything. And rapid change through artificial intelligence and social transformation increases the urge to stay constantly informed: news, courses, tools, comparisons. Information pressure turns into chronic arousal.
We therefore look at the whole system of load, recovery, environment and relationship – the logic of the 180 degree model: understand the mechanism, stabilise the system, then change direction.
Typical patterns
Endless availability
Mail and chat until late at night, no clear end of the working day, recovery replaced by quick checks.
Doomscrolling
News and crises are read without end. Tension rises while the sense of control never arrives.
Comparison on social media
Career, body and family measured against curated fragments. Self-worth drops, shame increases.
Gaming and streaming
Games or series become the only place of success and calm while sleep and obligations move to the back.
Screens as sedation
Devices dampen stress, conflict or emptiness. The feeling returns afterwards, amplified.
Family conflict
Fights about rules and time limits, secret use, withdrawal of adolescents, parents out of options.
Who we work with
Executives
People with high responsibility whose attention fragments across channels and whose sleep suffers.
Remote professionals
Adults without a physical boundary between work and private life, where both bleed into each other.
Parents
Families looking for rules that hold in daily life without turning every evening into a power struggle.
Adolescents and young adults
People between school, university and first jobs for whom comparison and availability have become the norm.
After exhaustion
Adults after burnout or depression whose media use blocks recovery and concentration.
Couples
Partnerships in which devices receive more attention in daily life than the person opposite.
How we work together
First conversation
Which use, in which situations, with what consequences for sleep, work and relationships.
Assessment
Use log, triggers and function, plus screening for sleep disorders, ADHD, anxiety and depression.
Redesign instead of prohibition
Environment, notifications and time windows are changed, and alternative routes to calm and reward are built.
Stabilisation
Sleep, concentration and family rules are consolidated, and relapses are planned for and used productively.
Locations
Berlin-Mitte
Central practice rooms in Berlin-Mitte, well connected, with early and late appointments.
Zurich Seefeld
Quiet, discreet rooms in Zurich Seefeld, close to Stadelhofen and Kreuzplatz.
Online worldwide
Video sessions for Germany, Switzerland, Austria and worldwide – directly on the devices in question.
Related topics: procrastination and focus, ADHD and attention, addiction, burnout and stress and low self-esteem.
Frequently asked questions
When does media use become a problem?
Screen time alone is not the criterion. Use becomes problematic when it has to regulate emotions, when sleep, work, relationships or exercise suffer, and when attempts to cut back repeatedly fail. We assess exactly these three dimensions.
Is digital dependence a diagnosis?
Gaming disorder is a recognised diagnosis. For social media, streaming, pornography or compulsive news reading there is no separate category, but the patterns are well researched and treatable. We work from findings rather than labels.
Do I have to give up my smartphone?
No. Complete abstinence is unrealistic in professional life and usually unnecessary. The goal is deliberate control: clear time windows, fewer triggers, other routes to calming down, and protected space for concentration and sleep.
How is media use connected to sleep?
Late use shifts the internal clock, keeps attention high and shortens deep sleep. Poor sleep lowers impulse control the next day, which makes more use likely. We interrupt that loop first.
How do I handle my child's media use?
What helps are age-appropriate rules agreed together, screen-free zones and, above all, modelling rather than surveillance. If conflict escalates or you see withdrawal and falling performance, we work with parents and adolescents separately and together.
Does this work online?
Particularly well. The behaviour happens on the same devices we work with, so in video sessions we can set up settings, calendar and environment together in real time.
Let us talk about your situation.
One conversation is enough to see which use can stay and which is taking something from you.
Book an appointment