Picking up your phone without thinking? Take back your time and attention in 30 days.
The 30-Day Phone Detox: a simple screen time tracker and 30-day challenge to take back your time, focus and attention, one small step a day.
This isn't about quitting your phone. It's about using it on purpose, not on autopilot. Measure where your time goes, make small changes to your phone and habits, and replace mindless scrolling with things you actually enjoy.
What's included
- Welcome & how it works (plus where to find your screen time on iPhone and Android)
- Screen-Time Baseline
- App Audit: keep, limit or delete
- My Phone Rules & Settings checklist
- 30 Daily Detox Challenges (one small change a day)
- Daily Screen-Time Log (Days 1–15 and 16–30)
- Screen-Time Bar Chart to colour in
- Urge Log
- Phone-Free Activity Ideas
- Weekly Detox Review
- Screen-Time Year in Pixels
- Thirty-Day Reflection
- My Keep-Going Plan
- NEW: Family & Partner Phone Agreement
- NEW: Shared 30-Day Family Tracker
- NEW: 6-Month Maintenance Tracker
- NEW: 3 lock-screen reminder wallpapers (PNG)
How it works
- Purchase and download instantly
- Print your pages
- Complete one small challenge a day and log your screen time each evening
Format: A4 and US Letter PDFs · print at home or use on a tablet. Instant digital download from Etsy. For personal use only.
