Digital Minimalism: The 7-Day Phone Detox

You've picked up your phone 47 times today. You know this because you just checked.

Most of those picks weren't decisions. They were habits — reflexes built by apps designed specifically to create them. And the cost isn't dramatic. It's quiet: a little less focus, a little less presence, a little less of the life that's happening right in front of you.

Seven days. Concrete daily actions. No app deletions, no dramatic declarations. Just a structured week that hands your attention back to you — and a plan for keeping it.

What's Inside

• The science of the attention economy and dopamine loops
• A personal trigger pattern audit and habit inventory
• Seven days of focused daily actions — notifications, mornings, social media, phone-free zones, deep work, and more
• Evening reflection prompts for each day
• Printable 7-day checklist and 30-day progress tracker

Perfect For

• Anyone who feels like their phone is running their day rather than the other way around
• People who've tried cutting back before but couldn't make it stick
• Anyone who wants more focus, presence, and mental quiet