The 30-Day Phone Reset: Screen Time Journal, Tracker & Family Phone Plan

The 30-Day Phone Reset turns research-backed ideas into a calm, practical plan for changing your phone habits—one small step a day.

What you'll get:

- Find your number: your screen time turned into "days a year", and what 1 hour less a day would give you back

- 4 guided weeks: Notice → Friction → Replace → Rebuild, with 30 tiny daily challenges (5–15 minutes each)

- Ideas that research supports: cutting back instead of quitting, grayscale, the phone out of the bedroom, limiting feeds (sources listed in the journal)

- Your trigger map + offline menu: catch the reflex scroll and have something better ready

- Fillable PDF: type on any device or print it (US Letter + A4)

- Spreadsheet tracker (Excel / Google Sheets): dashboard, streaks, charts and weekly averages that update by themselves

- Family Phone Plan: a fair agreement, a first-phone contract, grown-ups' promises and a monthly check-in

- 6 lock-screen wallpapers that ask "What did you come here to do?"

Most of us pick up our phones dozens of times a day without deciding to. Then an hour has gone.

"Dopamine detox" videos tell you to give up everything: music, food, friends. That isn't how dopamine works, and you don't need to do it (Harvard Health, 2020). What the research does support is simpler and kinder. Cut back instead of quitting. Make the automatic scroll a bit harder. Keep the phone out of the bedroom. Have something better ready for when the urge hits.

The 30-Day Phone Reset turns those ideas into a calm 30-day plan:

- Week 1: Notice. Log, don't change. Map your triggers.

- Week 2: Friction. Grayscale, apps off the home screen, notifications only from people.

- Week 3: Replace. Your offline menu: 2-minute, 15-minute and 1-hour things you enjoy.

- Week 4: Rebuild. Keep what worked and write your keep-going plan.

Each day takes about 5 minutes: one tiny challenge, a quick log and one honest question. Choose Gentle, Steady or Deep: about 30, 60 or 90 minutes less a day than your baseline.

What's inside by tier:

- Journal ($19): 31-page fillable PDF (US Letter + A4): baseline and "days a year" page, the dopamine-myth explainer, trigger map, friction toolkit, offline menu, 4 guided weeks, 30 daily logs, habit grid, before & after page and keep-going plan.

- Spreadsheet ($29): an Excel / Google Sheets tracker with a dashboard (20 numbers that update themselves, plus charts), a daily log, habits, triggers, app limits, weekly review and offline menu.

- Kit ($49): the Journal and the Spreadsheet, plus the 11-page Family Phone Plan, 6 lock-screen wallpapers and the free 7-day mini to share with a friend.

- Complete + Group licence ($79): everything in the Kit, plus the 8-page Group Challenge Guide (4 × 20-minute session plans, ready-to-send messages, an anonymous group tally and a certificate). Licensed for one group of up to 30 participants. Made for teachers, coaches, team leads and clubs.

Not sure yet? Take the free 30-second Phone Balance Score (private: nothing is sent or stored) or download the free 7-Day Phone Reset.

Not medical advice.

This is a habit and reflection tool for everyday phone use. It is not a diagnosis or treatment, and it isn't a substitute for professional care. If your phone use, mood, sleep or anxiety is worrying you, please talk to a doctor or other qualified professional. If you are struggling or feel unsafe, contact your local emergency number (US: call or text 988; UK & Ireland: Samaritans 116 123; elsewhere: findahelpline.com).

FAQ

Is this a "dopamine detox"? Not in the extreme sense. You can't detox or fast from dopamine, a chemical your brain makes all the time. This is a habit reset: small, realistic changes that research supports.

Do I have to quit social media? No. In a 2022 study of 619 people, cutting phone use by 1 hour a day worked better than a week of quitting completely. That group was still using their phones about 45 minutes a day less 4 months later (Brailovskaia et al., 2022).

iPhone or Android? Both. You only need the built-in Screen Time (iPhone) or Digital Wellbeing (Android) numbers.

Can I fill it in on my phone or tablet? Yes. Use a PDF app with form support, such as Adobe Acrobat Reader (free), Apple Books or Preview, or print it out.

Does the spreadsheet work in Google Sheets? Yes. Upload the .xlsx to Google Drive and open it with Google Sheets. It also works in Excel, LibreOffice and Numbers.

Is it for kids? The journal is for teens and adults. The Family Phone Plan (in the Kit) is for families with children of any age, including a page for under-5s based on WHO guidance.

Can I use it with my class or team? Yes, with the Complete + Group licence: one group of up to 30 participants per licence. The personal tiers are for you and your household.

Is it medical advice? No. It's a habit tool, not a diagnosis or treatment. If you're worried about your phone use, mood or sleep, please talk to a qualified professional.

Refunds? 14-day money-back guarantee: email labskaruna@gmail.com within 14 days of purchase for a full refund, no questions asked. If a file is broken or won't open, email labskaruna@gmail.com and we'll fix it or send a replacement.

14-day money-back guarantee: email labskaruna@gmail.com within 14 days of purchase for a full refund, no questions asked. If a file is broken or won't open, email labskaruna@gmail.com and we'll fix it or send a replacement.