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
2Introduction
3Chapter 1: The Hidden Cost of Always Being Connected
4The Numbers
5The Opportunity Cost
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6The Cognitive Cost
7The Emotional Cost
8The Relational Cost
9The Compounding Effect
10Chapter 2: How Your Phone Hijacks Your Brain
11The Dopamine Engine
12Variable Rewards
13The Infinite Scroll
14Notifications
15The Social Loop
16Why Willpower Doesn't Work
17The Good News
18Chapter 3: Recognizing the Signs You Need a Detox
19The Honest Audit
20Common Symptoms
21The Hidden Symptoms
22What This Isn't
23One More Question
24Chapter 4: Setting Up Your Digital Environment for Success
25Step 1: Kill the Notifications
26Step 2: Redesign Your Home Screen
27Step 3: Audit and Delete
28Step 4: Use Grayscale
29Step 5: Set Up Screen Time Limits
30Step 6: Charge It Elsewhere
31What This Gets You
32Chapter 5: The 7-Day Reset Plan
33Day 1: Measure the Baseline
34Day 2: Replace the Morning
35Day 3: Single-Task
36Day 4: Schedule the Scroll
37Day 5: Phone-Free Meals
38Day 6: Phone-Free Evening
39Day 7: A Full Screen-Free Morning
40After the Seven Days
41Chapter 6: Building Phone-Free Routines
42The Morning Routine
43The Evening Wind-Down
44Phone-Free Mealtime
45The Work Routine
46The Transition Rule
47The Weekend Ritual
48When Routines Fail
49A Sample Full-Day Routine
50Chapter 7: Reclaiming Your Attention
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