Seven days to take your time and attention back. Not forever — just a week of small experiments so you remember you're in charge of the phone, not the other way around. Check off each day as you finish.
1
Day 1 — Audit. Check your screen-time settings. Write down the top 3 apps and your daily total. Don't judge it — just notice.
2
Day 2 — Phone-free meals. Every meal today, the phone is in another room or face-down out of reach. Notice how the food and the conversation change.
3
Day 3 — No phone in the first 30 minutes of your day. Get out of bed without checking it. Do a normal thing first — coffee, stretch, walk, brush teeth — and then check.
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Day 4 — Delete one app you don't need. Just one. You can re-download it tomorrow if you actually miss it.
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Day 5 — Notifications off (except calls, texts from people, and your alarm). All app notifications: off. Open apps on YOUR schedule.
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Day 6 — Phone parked at bedtime. Find a charging spot that's NOT your bedside. Use a real alarm clock or your old phone for the alarm.
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Day 7 — Replace a scroll session with a movement / outside / call-a-friend session. Notice the difference in how you feel after.