Social HideoutsPrintable · A4
Printable · companion to The 7-Day Digital Detox Planner
The 7-Day Phone Detox Tracker
One change a day for a week, and a record of what it did.
Pin this where the phone used to charge. A day counts if you did the one thing, not if the week was perfect.
Before you start
Phone sleeps in
Screen time today
Bedtime
My three swaps
Instead of the scroll, I will …
The week
| Day | Phone slept in | First hour phone-free | Screen time | Swap done | How it felt |
|---|---|---|---|---|---|
| M | o | n | |||
| T | u | e | |||
| W | e | d | |||
| T | h | u | |||
| F | r | i | |||
| S | a | t | |||
| S | u | n |
House rules I am keeping
Work phone, group chats, and the one exception you are allowing yourself.
socialhideouts.comThe 7-Day Phone Detox Tracker