📵 Free 7-Day Digital Detox Challenge + Mindful Screen Use Plan

Feeling burned out or glued to your phone too often? Take a break with this 7-Day Digital Detox Challenge, guided with actionable habits and daily prompts to reduce screen fatigue.

🗓️ What You’ll Do Each Day

• Day 1: Screen-free mornings (no phone in first hour)
• Day 2: Social media check-in only twice
• Day 3: Digital sunset — phones off after 8 pm
• Day 4: One full hour of analog time (read, journal, walk)
• Day 5: App audit — delete 2 apps that waste time
• Day 6: Notification clean-up + auto-lock settings
• Day 7: Reflect, plan a sustainable screen routine

🧩 Optional Downloadable Kit

You can optionally include a downloadable PDF journal or tracker — or make it interactive for readers. Encourage them to track:

• Daily screen hours
• Emotional state before & after detox
• Changes they felt (sleep, mood, creativity)

💡 Tips for Success

• Tell friends or family you're doing it (accountability)
• Use analog substitutes — pen & paper, walk, reading
• Plan ahead for FOMO — have “offline” activities ready
• Don’t aim for perfection — focus on awareness & progress

📲 Join the Community

Encourage readers to share their progress on social media or Telegram. You can send daily prompts or reminders there.

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