The step-by-step playbook to break phone addiction, declutter your devices, and rewire your habits — in just one week.
Each day is built around three parts: the why, the technical audit, and a behavioral reset. About 30–60 minutes a day. No app overload, no shame, no fluff.
Every day ends with a specific, binary checklist. No ambiguity about whether you did the work.
Exact menu paths for both platforms — not generic advice that assumes you know where to look.
A 60-second daily check-in, emergency interventions, and the few apps actually worth keeping.
Specific replacements mapped to each underlying need — boredom, anxiety, loneliness, avoidance.
A 10-rule template you customize on Day 7. The thing that makes the change permanent.
Because you'll slip. A pre-written 4-step move that pulls you back without shame.
You don't need another article telling you screens are bad. You need a plan — one that respects your time and actually changes how you feel by the end of the week.
Ideally yes — momentum matters and each day builds on the last. But if life happens, doing it across 10–12 days still works. Don't stretch it past two weeks though. The energy gets lost.
Most detoxes focus on removing things. This one focuses equally on what fills the gap, which is where 90% of relapses happen. Day 6 (Habit Replacement) and Day 7 (Relapse Protocol) are the parts other guides skip.
No. The guide doesn't tell you what to delete — it gives you a framework for deciding. Plenty of people finish the week with Instagram still on their phone, just relocated and rate-limited. The point is intentionality, not absence.
Both. Every technical step has explicit iOS and Android instructions, including exact menu paths, so you don't have to translate generic advice for your device.
Instant download via Gumroad after payment. You can read it on any device — phone, tablet, e-reader, laptop — or print it out (some people do this for the checklists).
If you do the work and it doesn't change anything for you, email and you'll get a full refund within 30 days. No interrogation. The only ask is that you actually tried the steps.
One PDF. Twenty-three pages. Built to be done, not just read.
Get the blueprint — $14 →