The 7-Day Screen Time Reset Workbook
A printable, day-by-day workbook that guides you through a structured 7-day program to break your phone addiction and reclaim 2+ hours per day.
What's Inside the Workbook
Daily Challenges
One specific, actionable task each day to break the scroll habit.
Journal Prompts
Evening reflection exercises to build awareness and track progress.
Progress Trackers
Visual checkboxes and charts to see your improvement each day.
Science Bites
Understand the psychology behind dopamine loops and variable rewards.
Morning Intentions
Start each day with a clear plan for mindful phone use.
Before & After Scorecard
Measure your screen time, pickups, and mood at start vs. end of the week.
Your 7-Day Journey
Awareness Day
Track every phone pickup without judgment
Morning Detox
No phone for 30 minutes after waking
Notification Purge
Turn off all non-essential notifications
App Audit
Identify your 3 most time-wasting apps
Time Boxing
Schedule specific social media windows
Replacement Habits
Replace 3 scroll sessions with real activities
Automation Day
Set up tools to maintain your progress
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