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PDF GUIDE HABITS · INSTANT DOWNLOAD
Screen Time Tracker: 30-Day Digital Detox
$3.49
Buy now · $3.49
You get two PDFs: US Letter (8.5 x 11 in) and A4. Instant download after checkout.
✓ Instant download, yours to keep
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Pick up your phone for one message and lose an hour? This 30-day challenge helps you cut your screen time with small daily actions, not willpower. Find your scroll triggers, change a few phone settings, and replace mindless scrolling with things you actually enjoy, one day at a time.
What's inside
- Screen time audit: your starting point and top apps
- Habit loop log: what makes you reach for your phone
- Phone setup checklist: 15 changes that take about 20 minutes
- 30-day digital detox calendar with a tiny action each day
- If-then plan cards and a replacement menu for your top triggers
- Daily screen time tracker with a progress graph, plus a day 30 review
How to use it
- Write down your current daily screen time.
- Do one tiny action from the calendar each day.
- Track your screen time and watch it drop.
Format: 9-page printable PDF in both US Letter and A4, you get both files. Undated, so you can start any day. Print it at home or fill it in on a tablet in GoodNotes or Notability. Instant download after checkout.
Want to know why your feed is so hard to put down? Unhook: Take Back Your Attention From Endless Scrolling
This tracker offers general information on habits and wellbeing. It is not medical or psychological advice.
Take a look inside
Frameworks, plans and printable worksheets
Best value
Get all 10 trackers for $12.99
Every printable tracker in one download: habits, routines, cleaning, mood, screen time and money. Bought one by one they cost $35.40.
30day guarantee
Try any guide for 30 days, risk-free.
If a guide doesn't help, email us within 30 days and we'll refund you in full. No forms, no hoops.
Questions
How do I get my guide?
Right after checkout you'll see a download link, and the same link is emailed to you. Checkout is handled securely by our payment partner, Creem. The PDFs are yours to keep forever.
Can I use it on my phone or tablet, or print it?
All three. Every guide comes as two PDFs, US Letter (8.5 x 11 in) and A4, so it prints well on either paper. Both read well on a phone and work in annotation apps like GoodNotes or Notability.
Do I have to read it front to back?
No. Every guide opens with a "Start anywhere" page that sends you straight to the section that fits how you feel right now.
What's in the library bundle?
All nine guides in two ZIP downloads, one US Letter (8.5 x 11 in) and one A4, at a much lower price than buying them one by one.
Is this medical, financial or tax advice?
No. The guides share practical, general strategies for education. For health, money or tax decisions, check with a qualified professional.
What if it doesn't work for me?
Email us within 30 days of purchase and we'll refund you in full.
Free mini-guide
Build one habit in 7 tiny days
Start Tiny is a free 8-page PDF for ADHD and neurodivergent brains: one habit, five minutes a day, and no streaks to break.
- The Tiny Formula that makes starting easy
- A day-by-day plan, a worksheet and a 7-dot tracker
- Kind fixes for the days it wobbles
PDF Guide Habits guides share practical, general strategies for education. They aren't medical, psychological, financial, legal or tax advice.