Free e-book · PDF · 8 chapters
The 7-Day Phone Reset
A one-week plan to use your phone on purpose again — no shame, no cold turkey, one small change a day.
No email, no sign-up. Share it freely.What's inside
- Before you start: get your real number
- Day 1 — Clear the home screen
- Day 2 — Silence the slot machine
- Day 3 — Give your phone a bedtime
- Day 4 — Set a daily budget
- Day 5 — Replace, don't just remove
- Day 6 — Make one place phone-free
- Day 7 — Review and choose what stays
Read the first chapter
Before you start: get your real number
Most of us underestimate our screen time. Before changing anything, look at the truth once, without judging it.
On iPhone, open Settings, tap Screen Time, then See All App & Website Activity. Write down three things: your daily average, your top three apps and your number of pickups.
This week is not about hitting a perfect number. It is about making every hour on your phone a choice instead of a drift.
Time Debt: Screen Time
Time Debt turns this plan into a daily budget with real app blocking. When you need more, you borrow minutes from tomorrow, on purpose.
Get it on the App Store