Overview

Do you feel your phone stealing your time, sleep, and focus? Digital Detox at Home is a short, practical guide that helps you reset your habits in 21 days-without quitting technology or moving to a cabin. You'll set two powerful baselines (charge away from the bedroom and no phone in the first/last 30 minutes), build simple routines that stick, and redesign your feeds so they serve your goals. Clear Goals → Steps → Checks for each day, printable trackers, and ""Emergency 48-Hour Reset"" make progress inevitable. Inside you'll find: bedroom and kitchen setups that reduce doom-scrolling, a 20-minute wind-down for better sleep, app limits that actually work, deep-work sprints, boredom training, and a complete social-media reset (lists, bookmarks, reinstall rules). If you want less screen time and more real life-work done, calmer evenings, better sleep-this is your starting point. Small daily wins, big change.

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