30-Day Digital Detox Challenge

You don't need to throw your phone in a lake — you need a healthier relationship with it. Break compulsive scrolling and reclaim hours of attention, one small daily step at a time.

What's inside

• See the truth first: audit where your time actually goes
• Tame notifications, redesign your home screen, create phone-free zones and times
• Replace mindless scrolling with things that genuinely restore you
• Why apps are engineered to be hard to put down — and concrete countermeasures
• A 30-day structure, a screen-time audit, daily challenges, and reflection prompts

Who it's for

Anyone who feels owned by their phone and wants their focus and evenings back.

PDF · 17 pages · 2026 edition · The Working Library