= = = = = = = = = = = = == = = = D E T O X T R A C K E R = = = = = == = = = = = = = = = =

🎯 Goals & Motivation

• Why are you doing this detox? (e.g., reduce stress, improve focus, reclaim time)

  • I want to reduce my daily screen time.
  • I want to improve my sleep quality.
  • I want to be more present in my daily life.
  • I want to improve my mental health.
  • I want to stop doomscrolling.
  • Other: _______________

• What do you hope to achieve? (e.g., read a book a week, spend more time outdoors)

  • Read
  • Exercise
  • Start a new hobby.
  • Play Fortnite with family and friends
  • Outside activities
  • Other: _______________

NEGATIVE BEHAVIORS TO STOP

📴No Phone Use for First 10 Minutes of the Day

📜Eliminate Doomscrolling

😷 Limit TikTok

📰 No Media Consumption

🙃 Limit Facebook

📵No Phone Use 30 Minutes Before Bed

💬 Limit Other Social Media

🥱 Limit Boredom

POSITIVE BEHAVIORS TO REINFORCE

🏋️Daily Exercise

📴No Phone Use For First 10 Minutes of Day

📙 Reading

📵No Phone Use 30 Minutes Before Bed

🧘‍♀️ Meditation/Mindfulness

😴Getting Enough Sleep

Digital Detox - Break the Cycle

Resources:

DOPAMINE DETOX | How To Take Back Control Over Your Life

DOPAMINE DETOX | How to Reset Your Brain For Success

How to Stop Wasting your Life │ Full Dopamine Detox Protocol

How to break social media addiction and actually start living

5 Habits Keeping MEN Weak

How Dopamine Detoxing Changed My Brain

How I Tricked My Brain To Like Doing Hard Things (dopamine detox)

Controlling Your Dopamine For Motivation, Focus & Satisfaction

The Protocol That Changed My Life (Dopamine Detox)

How To Reprogram Your Dopamine To Crave Hard Work

I Quit Social Media Thanks to This Book

How to Break up With Your Phone Summary

Digital Detox Book Summary I Are you digitally loaded -

Digital Detox: Reclaiming Your Mental Space in the Digital Age