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
