Lose hours to scrolling? Take your focus back from your phone, one small change a day.
The 7-Day Attention Span Reset is a short, practical challenge. You don't need more willpower, you need fewer triggers, more friction and a little practice. 20 printable pages.
Before you start
- My Why & Reset Promise
- Screen-time baseline
- My Phone Triggers audit
- Phone rules & friction setup checklist
- Surfing the Urge guide
The 7 days
- Day 1: Audit & home-screen clean-up
- Day 2: Notifications off
- Day 3: Phone-free first hour
- Day 4: 20-minute focus sprints
- Day 5: No short-form video day
- Day 6: Phone-free evening
- Day 7: The long-focus challenge
Tools
- 'Instead of scrolling' menu
- 7-day tracker and focus sprint log
- Day 7 review and keep-going plan
Format: Instant-download printable PDF in both A4 and US Letter. Print at home or fill in on a tablet with any PDF annotation app. Daily pages are made to print again and again. For personal use only.
