14-day offline challenge
A printable 14-day plan for cutting back on scrolling gradually, one offline window at a time. No deleting every app on day one.
Instant PDF download · Print at home or use on a tablet · 7-day refund policy
You pick up your phone to check one thing. Twenty minutes later you're still scrolling, and you can't remember what you meant to check.
This guide doesn't ask you to throw your phone in a drawer. It starts with one offline hour, then builds a little each day for 14 days.
Gradual, not cold turkey
Five minutes, circle your answers. It shows you where you are now, before you change anything.
The scroll habit self-check
Each week has a theme and each day has one main action, so you always know what today's step is.
Your 14-day step-by-step plan
The scroll trigger log is where you jot down when you reached for your phone and what was going on.
Tool 1: scroll trigger log
Printable PDF. Instant download.
A replacement activity menu you check off when the urge to scroll shows up.
Tool 2: replacement activity menu
Pick the rooms and times that stay phone-free, starting with the bedroom.
Tool 3: phone-free zone planner
Color in or check the boxes each night: offline window, replacement activity and more.
14-day progress tracker
Free sampler
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A PDF you download instantly after checkout.
Yes. Print the pages at home on standard letter paper, or fill them in on a tablet or computer.
Right after checkout you'll get a download link on the order confirmation page and in your confirmation email.
We have a 7-day refund policy. Email support@guidestackhq.com within 7 days of purchase.
No. The plan is gradual. You won't be asked to delete all your apps on day one.
Instant PDF download · 7-day refund policy · Questions? support@guidestackhq.com
Pair it with
If you'd like something to do with the time you take back, this printable guide has small at-home rituals and journal pages.
See The Art Of Romanticizing Your Life · $27.99 →Guide Stack HQ guides are self-guided printable workbooks for personal use. Preview images on this page are pages from the guide; some are shown cropped.
This guide supports everyday habit-building. It is not a substitute for professional mental health support and does not treat, diagnose or cure any condition.