{"product_id":"screen-time-tracker","title":"Screen Time Tracker: 30-Day Digital Detox","description":"\u003cp\u003e\u003cstrong\u003ePick up your phone for one message and lose an hour?\u003c\/strong\u003e 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.\u003c\/p\u003e\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eScreen time audit: your starting point and top apps\u003c\/li\u003e\n\u003cli\u003eHabit loop log: what makes you reach for your phone\u003c\/li\u003e\n\u003cli\u003ePhone setup checklist: 15 changes that take about 20 minutes\u003c\/li\u003e\n\u003cli\u003e30-day digital detox calendar with a tiny action each day\u003c\/li\u003e\n\u003cli\u003eIf-then plan cards and a replacement menu for your top triggers\u003c\/li\u003e\n\u003cli\u003eDaily screen time tracker with a progress graph, plus a day 30 review\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eWrite down your current daily screen time.\u003c\/li\u003e\n\u003cli\u003eDo one tiny action from the calendar each day.\u003c\/li\u003e\n\u003cli\u003eTrack your screen time and watch it drop.\u003c\/li\u003e\n\u003c\/ol\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e 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.\u003c\/p\u003e\u003cp\u003eWant to know why your feed is so hard to put down? \u003ca href=\"\/products\/unhook\"\u003eUnhook: Take Back Your Attention From Endless Scrolling\u003c\/a\u003e\u003c\/p\u003e\u003cp\u003e\u003cem\u003eThis tracker offers general information on habits and wellbeing. It is not medical or psychological advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"PDF Guide Habits","offers":[{"title":"US Letter","offer_id":45958509789207,"sku":"PGH-TR-007","price":3.49,"currency_code":"USD","in_stock":true},{"title":"A4","offer_id":45958509821975,"sku":"PGH-TR-007-A4","price":3.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0817\/2027\/9063\/files\/pgh-screen-time-tracker-1-hero.jpg?v=1793200227","url":"https:\/\/pdfguidehabits.com\/products\/screen-time-tracker","provider":"PDF Guide Habits","version":"1.0","type":"link"}