Dopamine Detox Planner | 7-Day Phone Reset & 30-Day Challenge | Screen Time Tracker | Printable PDF

Picking up your phone "for a second" and losing an hour? This planner gives you a calm, step-by-step way to scroll less and get your focus and free time back, without giving up your phone.

It is honest about what a "dopamine detox" is. You can't detox a brain chemical. What works is a planned break from quick, high-stimulation habits like endless feeds, short videos and constant notifications, plus better things to do instead. This planner walks you through exactly that.

WHAT'S INSIDE (28 pages)

Understand and measure

• How to use (5 steps + page map)
• What a "dopamine detox" really is (plain words, no hype)
• Phone habit check (12-question self-check, redo on day 30)
• Screen-time baseline (3 days, by app)
• Trigger log (when, where, what you really needed)

Plan

• Red / yellow / green activity list
• Phone setup checklist (settings that do the hard work for you)
• My phone rules

The 7-day reset (one guided page per day)

• Day 1 Notice · Day 2 Quiet the phone · Day 3 Phone-free mornings · Day 4 Boredom practice · Day 5 Deep focus · Day 6 Offline day · Day 7 Review & choose
• Each day: a focus, a short to-do list, screen time, pick-ups, urges resisted, mood, and reflection questions

Replace and keep going

• Replace the scroll: 60 offline ideas by time (2 min, 10 min, 30 min, half a day)
• My "instead" menu
• Urge log (the 10-minute pause)
• 30-day challenge
• Daily screen-time log (31 days)
• Focus session log
• Weekly reflection
• Wind-down & wake-up routine
• Day 1 vs day 30 comparison
• Keep-going plan
• Notes

DETAILS

• 28 pages, PDF, in two sizes: A4 and US Letter (8.5 x 11 in)
• Undated: start any day, print pages again
• Clean, calm, minimal design, easy to print
• Instant download (1 ZIP file)

HOW TO USE

1. Download, unzip and print the PDF for your paper size at 100% / "Actual size".
2. Read pages 3 and 4, then track 3 normal days on the screen-time baseline.
3. Set up your phone and write your rules (one evening).
4. Do the 7-day reset, one page per day.
5. Keep going with the 30-day challenge and daily log.

For personal habit change and self-reflection only. Not medical or professional advice. If your phone or screen use feels out of control, please talk to a qualified professional.

Personal use only. Please do not resell or share the files.