Thirty days to get your attention back
A daily reset for people who scroll more than they'd like. One task a day, and the next one opens 24 hours after you finish.
Day 12: 60-minute focus block
One task. Phone in another room. When the block is done, read 20 pages of a physical book.
Monotasking breaks the 15-second dopamine spike cycle and restores sustained cognitive endurance.
Optional challenge: 30 minutes of analog replacement before bed.
Properties
Activity
Built on stimulus control, behavioral activation, and urge exposure, techniques with research behind them in CBT.
A different kind of detox.
Built around behavior, not brain chemistry.
Structured
Four phases over 30 days. Each day assumes you finished the one before.
Paced
One task a day. Finish it and the next opens 24 hours later, not before.
Tracked
Mood, focus, and urge scores every day, charted against your Day 1 baseline.
Intake and triggers
Day 0 asks about your screen time, your worst apps, and the moments you reach for your phone. Later days pull from your answers.
Learn more →Intake+
Ten questions, about five minutes. Average daily screen time, top apps, when you use them, what you want back.
Trigger log+
A running list of the moments you reach for your phone and what you felt right before.
Baseline+
Your Day 0 numbers, saved. Day 30 compares against them.
Phases and progress
Awareness, attention, replacement, staying power. See where you are, what's next, and when it opens.
Phases+
Week 1 clears the clutter. Week 2 rebuilds attention. Week 3 replaces the habit. Week 4 makes it stick.
Continuity and Streaks+
Track consecutive days completed. The program emphasizes real progress, not artificial gaming.
Charts+
Mood, focus, urge intensity, and daily screen time across all 30 days.
Day 30 report+
Before and after against Day 0, plus a 90-day maintenance plan.
Tasks that get harder
Day 1 is a 20-minute walk without your phone. Day 26 is a two-hour focus block and the conversation you've been avoiding.
Core task+
One required task a day. It's the only thing that opens the next day.
Bonus task+
Optional stretch challenge. Skipping it never blocks your progress.
Journal prompt+
A short prompt tied to the day's theme. Two or three sentences is enough.
Daily check-in+
Mood, focus, urge intensity (1 to 10), and today's screen time.
Baseline
Record last week's screen time... Then a 20-minute walk with no phone.
Hard block
A 120-minute block plus the task or conversation you've been avoiding.
Urges and slips
When an urge hits, run a ten-minute timer with a breathing pace and log what happened. When you slip, the program picks up where you left off.
Urge timer+
Ten minutes, one breathing pace. Log the urge before and after.
Slip re-entry+
Broke a rule? Note what happened, then continue. Nothing resets to zero.
Single structured program+
One focused 30-day curriculum targeting short video, endless feeds, and notifications. No tracks, variants, or distracting settings.
The 30 days
View all →One price
One payment. No subscription.
- ✓ Day 0 intake
- ✓ 30 daily tasks with bonus tasks
- ✓ Journal and daily check-ins
- ✓ Urge timer
- ✓ Progress charts and Day 30 report