The Mindful Scrolling Workbook: Reclaim Your Energy & Focus (Printable PDF)

Do you pick up your phone without deciding to? Lose time scrolling, then feel frustrated with yourself? This workbook isn't about willpower or quitting social media. It's about building a different relationship with it, using skills and self-awareness instead of guilt.

Reconnecting With Presence is a guided, printable workbook for people with ADHD or attention challenges (and anyone who feels pulled around by their phone). Each exercise builds on the last, and there's no right or wrong way to fill it out.

What's inside:

✔ Notice the Cycle: see your pattern clearly, without judgment

✔ Name Your Autopilot Triggers: pinpoint when and why you reach for your phone

✔ Design Your Friction: add small pauses that give you back the choice

✔ Build Your Pull: create real sources of value outside social media

✔ Meet Yourself Where You Are: choose one small, realistic next step

✔ One-Week Pause & Presence Log: build the habit of noticing

Format: 10-page PDF. Print it and write in it, or keep it on a tablet. Instant download.

Created by Trenton Trevillion, NBC-HWC, National Board Certified Health & Wellness Coach and founder of Intuitive Healing Solutions.

This workbook is for educational and self-awareness purposes only. It is not medical advice and is not a substitute for professional care.