Take Back Your Evenings – Less Phone Scrolling Plan | Printable PDF

Spend less time scrolling, without a strict detox. You sit down for five minutes, pick up your phone, and an hour has gone. This guide doesn't ask you to quit your phone. It helps you notice your habits, create one phone-free window and make scrolling a little less automatic.

What's inside

• A 5-step method to change one habit at a time
• A simple way to spot your own scrolling triggers
• A checklist of phone settings that reduce automatic checking
• 12 easy things to do instead
• A 7-day plan, action sheet and weekly tracker

Also included: three real-life examples, a troubleshooting page and a notes page.

Choose your language: English, Français, Español or Deutsch. You receive the PDF in the language you select.

12-page printable PDF · Illustrated cover · Instant digital download · Letter size

Digital download only. No physical item will be shipped.