Length1h 2m
About this audiobook
The average person spends over four hours a day on their phone — seven full weeks every year. This practical guide shows you how to reclaim that time without going off-grid, deleting every app, or relying on willpower that always fails. Through nine focused chapters, you'll learn how phones are engineered to capture attention, how to redesign your digital environment so good choices become automatic, and how to follow a structured seven-day reset that fits real life. From phone-free mornings to lasting routines, this is your no-shame, no-drama plan for using technology intentionally — and getting your life back.
Audiobook details
GenreHealth and Wellness
Length1 hr 2 mins
Narrated byRecorded Track
FormatAudiobook
Publish dateJun 12, 2026
LanguageEnglish
Table of contents
1Introduction
37Day 5: Phone-Free Meals
2Introduction
38Day 6: Phone-Free Evening
3Chapter 1: The Hidden Cost of Always Being Connected
39Day 7: A Full Screen-Free Morning
4The Numbers
40After the Seven Days
5The Opportunity Cost
41Chapter 6: Building Phone-Free Routines
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6The Cognitive Cost
42The Morning Routine
7The Emotional Cost
43The Evening Wind-Down
8The Relational Cost
44Phone-Free Mealtime
9The Compounding Effect
45The Work Routine
10Chapter 2: How Your Phone Hijacks Your Brain
46The Transition Rule
11The Dopamine Engine
47The Weekend Ritual
12Variable Rewards
48When Routines Fail
13The Infinite Scroll
49A Sample Full-Day Routine
14Notifications
50Chapter 7: Reclaiming Your Attention
15The Social Loop
51The State You've Lost
16Why Willpower Doesn't Work
52Single-Tasking
17The Good News
53Boredom as Fuel
18Chapter 3: Recognizing the Signs You Need a Detox
54Reading Your Way Back
19The Honest Audit
55Deep Work Blocks
20Common Symptoms
56The First Week
21The Hidden Symptoms
57Chapter 8: Reconnecting with the Real World
22What This Isn't
58Real Conversations
23One More Question
59One Person, One Meal, No Phones
24Chapter 4: Setting Up Your Digital Environment for Success
60Hobbies That Aren't on a Screen
25Step 1: Kill the Notifications
61Nature
26Step 2: Redesign Your Home Screen
62Community
27Step 3: Audit and Delete
63Doing Instead of Consuming
28Step 4: Use Grayscale
64A Simple Test
29Step 5: Set Up Screen Time Limits
65Chapter 9: Maintaining Balance Long-Term
30Step 6: Charge It Elsewhere
66The Weekly Screen Sabbath
31What This Gets You
67The Monthly Check-In
32Chapter 5: The 7-Day Reset Plan
68Travel and Vacation
33Day 1: Measure the Baseline
69When Tech Serves You
34Day 2: Replace the Morning
70When the Slip Happens
35Day 3: Single-Task
71The Compounding Payoff
36Day 4: Schedule the Scroll
72Conclusion
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