The Digital Minimalism Detox Protocol
Your attention is worth getting back.
A printable 14-day plan for cutting back on scrolling gradually, one offline window at a time.
Instant digital download · PDF
Print at home or use on a tablet · 7-day refund policy
Is this for you?
Is this for you?
- You pick up your phone without deciding to.
- You've tried deleting apps and they came back.
- You want a gradual plan, not cold turkey.
- You'd like something else ready to do when the urge hits.
A look inside
What it helps you do
Start with an honest self-check
Five minutes, circle your answers. It shows you where you are now, before you change anything.
The scroll habit self-check
One action a day, for 14 days
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
Notice what sets it off
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
Ready when you are
Instant digital download · PDF
Something to do instead
A replacement activity menu you check off when the urge to scroll shows up.
Tool 2: replacement activity menu
Phone-free zones you choose
Pick the rooms and times that stay phone-free, starting with the bedroom.
Tool 3: phone-free zone planner
See your 14 days at a glance
Color in or check the boxes each night: offline window, replacement activity and more.
14-day progress tracker
What's inside
What's inside
- Where You Are Now (Self-Check)
- The Core Idea, In Plain Words
- Your 14-Day Step-by-Step Plan
- Tools & Templates
- When It Gets Hard (Troubleshooting)
- Keep It Going (Weekly Review & Tracker)
- Notes, Reflection & Closing
Free sampler
See a few pages first
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Questions about The Digital Minimalism Detox Protocol
What format is it?
PDF, instant download you download right after checkout. Nothing ships.
Which devices can I use?
Any phone, tablet or computer that opens PDFs. On a tablet you can fill pages in with a PDF annotation app.
Can I print it?
Yes. The pages are sized for standard letter paper and print fine at home.
How do I get it after buying?
You'll see a download link on the order confirmation page and in your confirmation email.
What if it isn't right for me?
We have a 7-day refund policy. Email support@guidestackhq.com within 7 days of purchase and we'll help.
Who is it for?
Adults who want to scroll less with a gradual, paper-based plan.
Do I have to delete my apps?
No. The plan is gradual. You won't be asked to delete all your apps on day one.
Get your copy
Buy the guide · $27.99Instant digital download · PDF · Questions? support@guidestackhq.com
Guide Stack HQ guides are self-guided printable workbooks for personal use. Preview images are pages from the guide; some are shown cropped. Questions: support@guidestackhq.com.
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 or diagnose any condition.