Get your attention back.

What the seven days look like.

1. 1

   The honest number

   You write down your real screen time before you change anything. No target, no shame — a baseline you can't argue with.

2. 2

   Kill the slot machines

   One app goes. The one you already know. We set the friction so it stays gone for the week.

3. 3

   The phoneless hour

   One hour a day, the phone is in another room. Not on silent, not face down — another room.

4. 4

   Rebuild the mornings

   The first 30 minutes decide the day. You get a morning that starts before the screen does.

5. 5

   Replace, don't restrict

   Every hour you take back needs somewhere to go. You pick what fills it, today.

6. 6

   The hard evening

   This is the day people quit. You get the plan for the evening the craving comes back.

7. 7

   Lock it in

   You set the commitment you're carrying past day 7 — and the friction that holds it in place.