30-Day Digital Detox Journal

DAY 0: Welcome!
Welcome to the 30-day Digital Detox Challenge! This journal is a key part of your digital detox
journey. Most days, there will be a journaling component, and some days, that may be your only
detox activity for the day. Other days, there will be an action step for you to complete as well.

You can use this journal to answer the discussion prompts as well as track your completion of the
challenge—print or type your notes directly onto this document. Don’t be discouraged if you fall
behind. The beauty of this journal is that you will always know where you left off, even if a week
or two have passed by.

Getting Started
Technology can have very specific biological and psychological effects on us. Learn more below:
• Smartphones are designed to addict us.
• Social media can make us unhappy.
• Smartphones encourage multitasking, which actually causes us to be less productive.
• Social media, smartphones, and other technology drain our attention spans.
• Smartphones mess with our memory.
• Blue light reduces our sleep quality.

How did you do?

Record your results from the Smartphone Compulsion Test here. If you did not complete the pre-
survey, you can access it here.

My total score (Smartphone Compulsion Test) was: __________

Additional notes:

1
 30-Day Digital Detox Journal

DAY 1: Download a tracking app

The first week of the challenge is all about assessing what your technology usage is like now, and
thinking about what you actually want your relationship with technology to look like.

Let’s Journal:
Answer the questions below to help you think through your technology usage. This is a crucial
component of your Digital Detox journey.
1. How many times a day do you think you pick up your phone? How much time do you
think you spend on it each day?

Take Action!
A tracking app can help you monitor exactly how much and how often you are using your phone.
Try one of the options below, or use your own!
• How to enable screen time monitoring on iPhone
• How to enable screen time monitoring on Android
• Moment for iPhone
• OFFTIME for Android
• RescueTime to see how long you spend on websites, syncs with desktops as well

Note:
Try to avoid changing your habits right now. The purpose of downloading the app is just to
collect data about how you currently use your phone or computer.

Additional notes:

2
 30-Day Digital Detox Journal

DAY 2: Assess your current relationship with technology

Let’s Journal:
Today’s action step is 100% journaling. Really take time to respond to the following questions:
1. What do you love about your phone or computer?

2. What don’t you love about your phone or computer?

3. What changes do you notice in yourself (positive or negative) when you spend a lot of
time on your phone or computer?

Now, imagine your life in a month.

1. What do you want your new relationship with technology to look like?

2. What would you like to accomplish with your extra time?

3
 30-Day Digital Detox Journal

DAY 3: Start paying attention

Throughout the course of the day, pay attention to the following behaviors and patterns. Record
your responses throughout the day. This will help you gain a lot of insight into the whys and
wherefores of your technology usage.

Let’s Journal:
1. What time did you first look at your phone today? _____________

2. What time did you last look at your phone before bed? _____________

3. What usually triggers you to check your phone (a notification or an internal impulse)?

4. What motivates you to check your phone (boredom, waiting for a response from
someone, checking sports app)?

5. What was your emotional state right before you checked your phone (bored, anxious,
excited)?

6. What was your emotional state right after you checked your phone?

7. When today did you feel most engaged, energized, joyful, effective, or purposeful? What
were you doing? Who were you with? And was your phone any part of that moment?

4
 30-Day Digital Detox Journal

Additional Food for Thought

1. How and when do you notice other people using their phones? How does it make you
feel?

2. How would you feel if you realized you’d left your phone at home and would be without
it all day? What thoughts and emotions would you experience?

Additional notes:

5
 30-Day Digital Detox Journal

DAY 4: Take stock and take action

Look at the results from the tracking app you installed on day 1
1. How many times per day did you pick up your phone?

2. How much time did you spend on it?

3. How does this information compare with what you guessed?

Let’s Journal
1. What did you notice about when and why you usually use your phone?

2. What did you notice about how you felt emotionally and physically before, during, and
after using your phone?

3. What did you notice about the times that you were engaged, energized, and purposeful?

More on next page…

6
 30-Day Digital Detox Journal

Take Action
Today, we’re going to introduce the concept of speed bumps. A speed bump is a small obstacle
that forces us to pause and consider our next action. You may still decide to follow through with
the action, but at least you slowed down and made a conscious decision.

One type of speedbump you could try is to ask yourself: “What for, why now, and what else?”

What for? - What are you picking up your phone, checking your email, or turning on the TV
computer to do?

Why now? - Why are you doing this now instead of later?

What else? - What else could you do instead?

If you ask yourself these questions and decide you still want to check your phone, turn on the
computer, or do whatever else you were about to do: go for it! You took the time to make a
conscious decision.

Additional notes:

7
 30-Day Digital Detox Journal

DAY 5: Delete social media apps

Social media makes us unhappy and is designed to addict us. Let’s set some limits on our social
media consumption by deleting social media apps from our phone. If that feels like a bit much,
try setting limits on your social media usage using some of the strategies below.

Hesitating? Remember:

1. You can still check your social media whenever you want, just use your browser. The browser
versions of apps usually have fewer features and are much easier to log out of when you've had
enough.
2. This is not an irreversible decision, and all your data is still there.

Take Action
Option 1: Delete all or some social media apps from your phone.

Option 2: Set limits on your social media usage.

If you do decide to check social media on your web browser or app, set some
limits! Ask yourself why you're checking social media: are you posting something,
looking for something specific, or just scrolling for fun? Then, set a timer for how
long you want to spend looking at social media. When you're done, log out!

Additional notes:

8
 30-Day Digital Detox Journal

DAY 6: Come back to (real) life

A lot of us wish we had more time in the day. If you're using technology less, you will have more
hours in your day! It can be daunting to have this extra time, and it can make us anxious or sad
to not scroll through social media. It's time to get back in touch with what makes you happy in
your offline life.

Let’s Journal
Write down some responses to these prompts:
• I've always loved to...

• I've always wanted to...

• When I was a kid, I was fascinated by...

• If I had more time, I'd like to...

• Some activities I know put me into flow are...

• People I would like to spend more time with include...

More on next page…

9
 30-Day Digital Detox Journal

Take Action!
What are some specific, fun, no-tech things you would like to incorporate into your week now
that you have more time available to you?

1.

2.

3.

Additional notes:

10
 30-Day Digital Detox Journal

DAY 7: Get physical

One option for replacing screen time is to get more physically active. The key is to find a type of
physical activity that is enjoyable to you. Pro tip: if you hate exercise, you're probably doing the
wrong kind of exercise for you. Try out something different!

• Attend a free live-streamed fitness class from GatorCare

• Go for a walk without your phone
• Do yoga (GatorCare has numerous on-demand yoga class recordings)
• Play catch
• Go for a bike ride
• Get a massage
• Stretch for a couple of minutes
• Have an at-home dance party

Take Action!
Write down 1-3 types of physical activities that you would like to engage in this week.

1.

2.

3.

Additional notes:

11
 30-Day Digital Detox Journal

DAY 8: Say "no" to notifications

Notifications affect your mood, concentration, and productivity. They interrupt you in the middle
of a thought, send your heart rate through the roof, and distract you from your current activity.
It’s time to evaluate your notification settings and mute notifications for all non-essential
communication. Use the information below to help you decide what notifications are essential
and non-essential to you.

Take Action!
1. Go into your phone’s notification settings and turn off all notifications except for phone
calls, text messaging, or calendar (if needed).
a. Note: This includes the little red number in the corner of your app indicating an
unopened notification. These are called badges. Turn them off too.
2. Turn off email notifications.
a. On your work computer, you can turn off pop-up notifications for Outlook. Check
your email when you have time, not every time a notification pops up on your
screen.

Bonus Tip
Some people realize that they check certain apps more often when notifications are off than
when they're on (to check if there's something there). If this happens to you, it's fine to re-
enable those notifications, but try it for a couple days, because your increased desire to check
may just be a withdrawal symptom.

Additional notes:

12
 30-Day Digital Detox Journal

DAY 9: The life-changing magic of tidying apps

How many apps do you think you have on your phone? How many of them do you use on a
regular basis?

We all have dozens of apps on our phone that we don’t use or don’t need. Let’s reduce the
likelihood of getting sucked into screen time by deleting any apps from our phone we don’t
need.

Take Action!
1. Delete any apps from your phone that you have not used in the past 3 months.
2. Organize any remaining apps into folders, placing frequently used apps on your home
screen and lesser used apps on the second and third screens.
3. Think through what apps you really do and don’t need and what they add to your life (or
take away).

Additional notes:

13
 30-Day Digital Detox Journal

DAY 10: Change where you charge it

Stop sleeping with your phone near your bed.

Sleeping with your phone by your bed makes it too easy to look at your phone last thing at night,
first thing in the morning, and sometimes even in the middle of the night!

It’s time to find your phone a new home. Establish a charging station somewhere else in the
house—possibly somewhere the entire family can put their phones for the night. It will feel less
isolating if you all do it together.

How are you going to wake up in the morning? Buy an alarm clock! If you want, you can treat
yourself to a fancy alarm clock that plays white noise or lights up the room. Or keep it simple, but
get the phone out of the bedroom!

Take Action!
1. Buy an alarm clock
2. Charge your phone somewhere other than your bedroom

Additional notes:

14
 30-Day Digital Detox Journal

DAY 11: Instead try. . .

You may feel antsy and like you have extra time but don’t know what to do with it. Now is the
time to create replacement behaviors! Instead of your phone on your nightstand, put a book
there that you’d like to read. View some more recommendations below, and then come up with
a plan for you.

What you want to do: exercise more

Lay out gym clothes or pack your gym bag ahead of time. Put exercise into your calendar ahead
of time. Unroll that yoga mat and put it on the floor.

What you want to do: rekindle a hobby

Take supplies for that hobby out of hiding. If it's an instrument, take it out of the case and put it
where you can see it. If it's a craft, take the supplies out of whatever bin they're in, and put them
wherever you want to do that craft.

What you want to do: relax before bed

Sometimes we want to look at our phones until we fall asleep because we find it relaxing. Find
other ways to make your bedroom a soothing place to be. Aromatherapy, yoga, decluttering,
black-out curtains, and muted colors are all great places to start.

Take Action!
Write down several behaviors you would like to try instead of reaching for your phone. The more
specific the better! Figure out how, when, where, and why you are going to do them.

Additional notes:

15
 30-Day Digital Detox Journal

DAY 12: Download an app-blocker

Did you know: your phone usage doesn't have to be all-or-nothing. You can have unlimited
access to essential apps but limit your access to time-wasters like social media or games. An app-
blocker can help you set limits on non-essential apps.

Take Action!
Try one of the following app-blocker options. Find out which one works best for you and stick
with it.
• Freedom (Apple and Windows)
o This app allows you to block distracting website and apps to focus on what you
want to pay attention to. It allows you to set limits across devices and set
schedules, as well.
• OFFTIME (Android)
o This app allows you to schedule offtime, sync across devices, and allows for soft
call blocking during offtime.
• Forest (Apple, Android, and browsers)
o This app encourages you to stay off your phone and distracting websites by
planting a virtual forest. Set the time for up to 2 hours, and if you use your phone
or go to a blocked website during that time, the "tree" you are growing dies.

Additional notes:

16
 30-Day Digital Detox Journal

DAY 13: Set boundaries (no-phone zones and wake up times)

You've done a lot this week. Changing your environment and setting digital boundaries are huge
steps. Now it's time to set physical boundaries.

1. Create No-Phone Zones

As you might have guessed, a No-Phone Zone is a place where you do not use your phone...no
matter what. Take a moment to choose some No-Phone Zones, and tell your family and
roommates. Ideas could be: the dinner table, your bedroom, the bathroom, your work desk, etc.

2. Give your phone a wake-up time and a bedtime

Since your phone is no longer in your bedroom overnight, the wake-up time and bedtime will be
easy. Pick a time that your phone is going to bed tonight, ideally an hour before you. This time is
just for you. Choose something relaxing that you want to do with this time instead.

Now, choose a time that your phone is going to wake up tomorrow. Again, this is ideally at least
an hour after you wake up. Choose something to do with that time instead. Enjoy your coffee
while looking out your window. Play with your pet. Do a chore. Read a book. Exercise. Do
something restorative that will set the tone for your day

Take Action!
1. What no-phone zones are you setting to help moderate your smartphone usage?

2. What time are you putting your phone to bed each night and waking it up the next day?

3. What will you do with your phone-free morning time before waking up your phone?

Additional notes:

17
 30-Day Digital Detox Journal

DAY 14: Stop phubbing

But what is phubbing? Phubbing is ignoring someone because you are on your phone (Phone +
Snubbing = Phubbing). Does it bother you when someone phubs you? Time to learn how to not
phub others!

Take Action
Here are some ways to get a handle on your own phubbing behaviors when hanging out with
someone.
1. Ask their permission before pulling out your phone. This will limit your own phubbing
behavior and help them become more aware of their own.
2. Stick to your No-Phone Zones. Whatever No-Phone Zones you already made for
yourself—stick to them. Whether it be no phones at the dinner table, no phones while
hanging out one-on-one with someone, or whatever other boundaries you feel
comfortable with.

What steps will you take to reduce your phubbing?

1.

2.

3.

Additional notes:

18
 30-Day Digital Detox Journal

DAY 15: Stop, breathe, and be

It's time to undo the negative effects on our attention spans, memories, creativity, stress levels,
and general experience of life. This week we're going to explore how we can use mindfulness
practices to retrain our brains and strengthen our attention spans.

Take Action!
"Stop, breathe, and be" is a mindfulness technique that you can use to remind yourself to pause
before reaching for your phone or other form of technology.

Stop what you're doing, take a slow, deep breath, and tune in to the details of what you're
experiencing at that moment. This helps you take a pause before acting on impulse and consider
what you really want to do in that moment.

Try stop, breathe, and be today when you find yourself reaching for your phone mindlessly.

Let’s Journal
Describe one or two instances today where you used the stop, breathe, and be technique. What
did you experience? What did you notice?

Additional notes:

19
 30-Day Digital Detox Journal

DAY 16: Practice pausing

"Nothing is neither a luxury nor a waste of time, but rather a necessary part of meaningful
thought and speech.”
(Jenny Odell, How to Do Nothing).

Stillness gives your mind the space it needs to be creative and come up with new ideas.

Take Action!
First, identify several situations in which you regularly find yourself reaching for your phone to
kill time (anywhere from 10 seconds to 10 minutes). Think of times like taking the elevator,
waiting in a line, using the bathroom, etc.

Now, choose two or three of those situations (ideally ones that you know you'll encounter today)
and commit to being still.

1.

2.

3.

Struggling to quiet your mind? Try one of these meditation techniques or sensory techniques.

Additional notes:

20
 30-Day Digital Detox Journal

DAY 17: Exercise your attention span

Our constant exposure to television, social media, and advertisements has impacted all of our
attention spans. The good news is, you can build you attention span back up with practice. Try
one of the activities below (or your own) to keep building your attention span.

Take Action!
Try one of the following activities for building your attention span. Maybe set a reminder in your
calendar to engage once a week so it doesn’t fall off your radar.
• Take a walk and focus on a personal or professional problem you're working on
• Take a "music bath": get comfy and listen to music, trying to pick out different
instruments and sounds. Here's one to try out, but you can use any music for this.
• Write in a journal
• Go to a yoga class
• Write a handwritten letter
• READ!

Reading is one of the best things you can do for your attention span. Extracting meaning
from symbols requires our brains to both maintain focus on those symbols and to
simultaneously ignore whatever's going on around us. Regular reading causes physical
changes to the brain in areas responsible for reasoning, processing visual signals, and
memory.

Which attention-building activities are you going to try this week?

1.

2.

3.

21
 30-Day Digital Detox Journal

DAY 18: Meditate

Paying attention isn't just about choosing what to focus on. It's also about ignoring everything
else - that's the hard part.

Today, you're going to try out a type of attention-building practice called mindfulness
meditation. This type of meditation has been proven to reduce anxiety, increase cognitive
control, and make it easier for you to experience flow (AKA being "in the zone").

Take Action!
If you are new to meditation, you might feel comfortable starting with a guided meditation.
GatorCare has dozens of recorded meditation sessions you can try.

If you feel comfortable striking out on your own, follow the meditation prompts below. Just five
minutes can yield full benefits.

Set a timer, close your eyes, and try to focus your attention entirely on your breath for five
minutes. Your mind will wander, and that's okay. When you notice your mind drifting to to-do
lists, memories, and feelings from the day, take a moment to bring your attention back to your
breath.

If you find that meditation helps you focus, relax, and unwind, make it a part of your routine.
GatorCare offers live meditation classes throughout the week for your enjoyment.

Additional notes:

22
 30-Day Digital Detox Journal

DAY 19: Prepare for your trial separation

The day is finally here! Tomorrow is your trial separation. If you choose a different date for your
trial separation, return to this entry the day before you turn off your phone for 24 hours.

Get Prepared
Before your trial separation, take the following action steps to ensure a successful experience!
1. Identify your goals – What technology are you taking a break from? What activities will
you be engaging with in place of technology?
2. Tell people what you’re doing – Tell anyone who is likely to contact you for the next 24
hours. This has the added benefit of providing accountability as well as letting your loved
ones know what you are up to.
3. Make plans – Schedule enjoyable things to do (and people you can spend time with).
Perhaps invite a friend/family member to participate in your screen fast with you.
4. Prepare – Anything that you might need on your phone for the next 24 hours—write it
down. Make a to-do list; write your grocery list; write down your passwords; use your
wall calendar.
5. Set automated responses – If you’re worried that someone will try to contact you, you
can change your voicemail message, set out-of-office replies for emails, and even set up
automated replies to texts. (Learn how to set automated text replies for iPhone and for
Android.)
6. Use a journal – Over the next 24 hours, every time you feel the urge to reach for your
phone, reach your Digital Detox Journal or other convenient writing pad—Why did you
reach for your phone? What were you feeling in that moment? What were you hoping to
accomplish? You may find that you can function without your phone after all.

Additional notes:

23
 30-Day Digital Detox Journal

DAYS 20-21: Your trial separation

This may be a difficult 24 hours for you. Certain habits have been built, and you may use
technology as a coping mechanism to escape uncomfortable emotions. The good news is, there
are plenty of other behaviors you can engage in that can help you feel better. Take a walk,
journal, fill out an adult coloring sheet, visit a neighbor, or read a book. If you need any
additional ideas of coping skills, click here.

Let’s Journal
Also, take advantage of this time to learn more about yourself and your technology usage
patterns. Journal about when you have the urge to reach for your phone. Why? What are your
emotions in that moment?

Additional notes:

24
 30-Day Digital Detox Journal

DAY 22: Trial separation recap

You did it! 24 hours without your phone (and any other technology you cut out). It may have
been difficult, but hopefully you are now experiencing some of the benefits of going technology-
free and feeling less anxious and attached to technology.

Let’s Journal
It’s important to recap after this grand experiment. How are you feeling? What did you learn?
What would you like to take forward from this experience? Journal your responses to the
questions below.

1. How do you feel after your trial separation? Do you feel relieved? Energized? Stressed?
Challenged? Do you think this is worth trying again in the next month or so?

2. When did you find yourself reaching for your phone? What were the situational triggers?
Emotional triggers?

3. What behaviors did you successfully engage in instead of using your phone? What
additional behaviors could you try next time?

4. What was the hardest part?

5. What was the best part?

6. What did you learn from this experience that you can use once the challenge is over?

25
 30-Day Digital Detox Journal

DAY 23: Phast

Short phone fasts, or “phasts” are beneficial for our emotional and intellectual wellness. As
we’ve learned, our brains need regular phone-free time in order to recover and rejuvenate.

There are lots of ways to phast, and it doesn’t need to be a 24-hour period every time. Here are
some ideas:
• Turn your phone off on Friday when you go to sleep, and give it a wake-up time that's
several hours after you wake up on Saturday
• Choose an activity every weekend that you do without your phone
• Leave your phone at home when you go to a social gathering
• Turn your phone off during a lunch break
• Leave your phone at home while running errands

Remember: The point isn't to punish yourself. The point is to feel good.

Take Action!
Write down specific times that you can phast from your phone each week. Perhaps during the
first hour of your day, the last hour of your day, during your lunch break, or in the car. You may
find it easier than you think. Just find a time that you would rather be focused on something else
(engaging with your children/family after work; conversing with your roommates about your
day) and make that your phone-free time.

I want to go phone free:

1.

2.

3.

Additional notes:

26
 30-Day Digital Detox Journal

DAY 24: Manage your invitations

Changing your relationship with technology means having to constantly say no to invitations that
your brain sends you. Invitations might sound like this:
• "Good morning! Do you want to see if anyone messaged you while you were asleep?"
• "I'm bored of waiting in the checkout line. Let's scroll through social media."
• "I'm not having fun with these people. Let's go to the bathroom and text someone else."

Declining these invitations is hard. Keep in mind that you’ve done a lot of work on managing
phone-related invitations, and making proactive decisions about how you want to spend your
time and attention.

Take Action!
Continue with the commitments you have made to yourself so far:
1. No-Phone Zones
2. Phone bedtime and wake up time
3. Stop, breathe, and be – pause before acting
4. Get physical – move your body and find your flow

If you find yourself slipping back into old habits, try setting some speedbumps or reminders to
help you succeed.

Additional notes:

27
 30-Day Digital Detox Journal

DAY 25: Clean up the rest of your digital life

Over the past 24 days, we’ve cleaned up our apps, our games, and all of our phone clutter. Now
it’s time to tackle some other areas.

Take Action!
Email
1. Unsubscribe. Over the next week, start unsubscribing from lists that you don't want to be
on. Sound too daunting? There are apps that can do this for you automatically.
2. Use folders. Create a “Needs Response” folder, and put emails that actually require a
response in there. That way when you open your email, you’re not overwhelmed by the
sheer volume of messages.
3. Set up a VIP list of people who you don’t want to miss emails from.
4. Set up a separate commerce email account. This is the email you use when you buy
things online or the cashier asks for you for an email. This will keep your inbox clear of
various promotional emails.

Social Media
1. Hopefully, it is still deleted from your phone.
2. Unfollow or mute people whose posts make you feel bad.
3. Delete “friends”/followers whom you don’t have a close relationship with.
4. Consider closing down an account entirely if it does not enhance your life.

Additional notes:

28
 30-Day Digital Detox Journal

DAY 26: Check your checking

With only a few days left in the challenge, now is the time to solidify your new habits and ways of
thinking. Small, maintainable changes are the ones you are most likely to sustain for the long-
run.

Take Action!
When you’re about to check your phone, ask yourself the following: “What is the best thing that
could happen as a result of checking my phone? The best notification? The best email? The best
emotion I could experience?” Then ask: “What is the likelihood that this will actually happen?”

Your chances are very low. You’re probably going to see something that upsets you or stresses
you out. If you don’t see it right away, you’ll probably scroll until you find it. Realizing how
unlikely your best-case scenario is can help you check your phone less.

Additional notes:

29
 30-Day Digital Detox Journal

DAY 27: Digital Sabbath life hacks

Some people actually like the 24-hour trial separation so much that they turn it into a regular
Digital Sabbath. This could be once a week, once a month—whatever works for you. Also, you
don’t have to take a break from all of your devices at the same time. Consider a TV/streaming
fast, a phone fast, a social media fast. Think about when you would like to unplug from certain
kinds of media and schedule it!

Take Action!
1. Plan times that you would like to engage in technology fasts—perhaps once per week or
once per month. Put it in your calendar, select what types of technology you will be
fasting from, and prepare, as practiced on day 19 of the challenge. Don’t forget to journal
for maximum benefits!

Other ideas:
1. Use your “do not disturb” on your phone more often. Make a contact list of people you
must be available to (spouse, children, children’s school, etc.) and allow incoming calls
from only those persons, but mute all other incoming calls.
2. Consider getting a “dumbphone.” If you have really enjoyed disconnecting from
technology, consider getting a phone without internet capabilities so you are not
tempted to surf the web, scroll through social media, or download games.

My plan for making Digital Sabbaths a regular habit is:

Additional notes:

30
 30-Day Digital Detox Journal

DAY 28: The seven phone habits of highly effective people

It’s time to check in. Ask yourself the following questions to develop the big picture of your
phone habits.

1. I have healthy phone routines.

• When do you put your phone away at night? When do you wake it up in the morning?

• What do you use your phone for?

• Which apps are tools that enrich or simplify your life?

• Which apps do you know are dangerous, or the most likely to suck you in?

• What No-Phone Zones and times have you established?

2. I have manners, and I know how to use them.

What are your boundaries regarding using your phone in front of others:
• During meals
• While watching tv
• While driving
• During a conversation

31
 30-Day Digital Detox Journal

3. I cut myself a break.

It’s important to cut yourself a break when you slip back into old habits. The less time we spend
beating ourselves up about it, the faster we’re able to get back on track.

You might actually want to give yourself permission to just scroll mindlessly through your phone
during a particular time of day. Allowing yourself regular guilt-free phone time will help you
avoid bingeing and make it easier to stick to your overall goals long-term.

4. I phast.
By now, you've experimented with lots of different ways to take breaks from your phone. Now
put your intentions down in writing. How and when will you phast?

5. I have a life.
If we don't have predefined ways to have fun without our phones, then we'll probably slip back
into old habits. Write down some non-phone-related activities that bring you joy or satisfaction,
and what you will do to incorporate those activities regularly into your life.

6. I practice pausing.
Why do you think stillness is important to practice? What will you do when you find yourself with
downtime?

7. I exercise my attention.
It’s important to re-strengthen our attention spans and engage in regular exercise to keep our
brains in shape. Write down several attention-building exercises that you would like to habitually
practice.

32
 30-Day Digital Detox Journal

DAY 29: Keep yourself on track

Take a moment to set up a monthly check-in reminder on your calendar. Here are some
questions you can ask yourself when you check-in:
• What parts of your relationship with your phone are going well?

• What about your relationship with your phone do you want to change? What's one thing
you could do to start?

• What are you doing - or could do - to strengthen your focus?

• What are your goals for the next 30 days?

• What fun plans could you make to spend time with the people you care about?

• Have you reinstalled any of the apps that you deleted, let your phone back into your
bedroom, or turned notifications back on? If so, does it feel like the right decision?

• What do you want to pay attention to in your life?

My next monthly check-in will be on __________ and I will set a reminder on _______________.

Additional notes:

33
 30-Day Digital Detox Journal

DAY 30: Congrats!

You officially broke up with your phone (or other technology) and started a new relationship
with it – hopefully one that makes you feel good.

Let’s check in on the progress you have made. Remember to re-take the Smartphone
Compulsion Test by completing the post-survey; then compare your results to Day 0. How did
you do?

Lastly, take a moment to reflect on how much you have re-shaped your relationship with
technology and with life over the past month!

Which of the following boundaries did you try setting with your phone?
 Set a bed time and wake up time for your phone
 Changed where you charge it
 Turned off notifications
 Deleted social media apps
 Set No-Phone Zones
 Downloaded an app-blocker
 Completed the 24-hour trial separation
 Practiced mindfulness techniques
 Increased physical activity
 Other: ______________________________________________

Which techniques were most helpful for you?

Which techniques were least helpful?

What did you learn about yourself from completing this challenge?

What steps will you take to maintain this progress moving forward?

34