The 7-Day Attention Span Reset: Printable Challenge to Stop Doomscrolling

Lose hours to scrolling? Take your focus back from your phone, one small change a day.

The 7-Day Attention Span Reset is a short, practical challenge. You don't need more willpower, you need fewer triggers, more friction and a little practice. 20 printable pages.

Before you start

• My Why & Reset Promise
• Screen-time baseline
• My Phone Triggers audit
• Phone rules & friction setup checklist
• Surfing the Urge guide

The 7 days

• Day 1: Audit & home-screen clean-up
• Day 2: Notifications off
• Day 3: Phone-free first hour
• Day 4: 20-minute focus sprints
• Day 5: No short-form video day
• Day 6: Phone-free evening
• Day 7: The long-focus challenge

Tools

• 'Instead of scrolling' menu
• 7-day tracker and focus sprint log
• Day 7 review and keep-going plan

Format: Instant-download printable PDF in both A4 and US Letter. Print at home or fill in on a tablet with any PDF annotation app. Daily pages are made to print again and again. For personal use only.