Break the phone loop in 7 days — 10 minutes a night. Fillable + print. Keep your phone.

Find your top 3 energy leaking patterns

The Phone LoopBreaker is a 7-day and 28-day, single-loop workbook. Ten minutes a night, one simple method:

• Catch the reach before your hand moves
• Name it in one true sentence
• Replace it with the same small move
• Count it at night

You start on a 60-second self-scan (your Day 0 number), do one focused move a day, and re-take the scan on Day 7 — so you can watch the loop loosen, in a number you can't argue with.

Or if you get the 28-day version:

Ten minutes a night, across four weeks:

• Week 1 — Just see the gap before your hand moves, one small replacement action.
• Week 2 — Loop becomes weaker if week 1 was done correctly.
• Week 3 — Replace the same small move, until the new groove runs on its own. (Energy and attention that loop was taking returns back)
• Week 4 — Let that sink in - Watch the loop fall, meet your hardest triggers on purpose and make bolder choices regarding where you want to put your attention in.

Day 28 re-takes the scan so you can measure the change.

Fillable PDF (type on any device) and a print version (write straight on the page). Both included.

No detox. No ban. No deleting apps. You keep your phone — you just get to choose when you pick it up.

*Something on the last page for the people who finish.

FAQ

How long does it take each day?

About ten minutes a night for seven days.

How is this different from a screen-time app or blocker?

Apps fight the reach for you, so the loop never actually weakens — pull the block and you're back where you started. This trains you to catch and redirect the reach, so the habit loosens on its own.

Digital or printable?

Both. A fillable PDF you can type into on any device, and a clean print edition.

Is this therapy?

No. It's a self-reflection and attention-recovery workbook, not therapy or medical/crisis support. If you're in serious distress, please reach out to a qualified professional.

What if I miss a day?

A skipped night isn't failure. You pick it back up the next day.

Do I need anything else to use it?

Just the PDF and ten minutes. A pen if you print it.