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This guide is for personal development purposes only and does not constitute medical or psychological advice. If you feel your phone use is significantly impacting your mental health, please speak with a qualified professional. Results vary by individual.
THE OUTCOME
What you'll gain
✓A 30-day, systems-based plan to break compulsive phone use — no willpower required
✓Understanding of exactly how your phone is engineered to be addictive
✓An app, notification, and environment audit that removes temptation before it starts
✓The day-by-day timeline of what changes in your focus, sleep, and relationships
✓A 'When You Slip' plan for the days you fall back into old habits
THE PROGRAM
What's inside
1
The Engineering of Addiction
2
What Your Phone Is Doing to Your Brain and Body
3
The Healing Timeline
4
Your Preparation — app audit, notifications, phone-free zones
5
Days 1–7 — Restlessness to Relief
6
Days 8–14 — Focus Returning
7
Days 15–21 — Boredom Stops Feeling Like an Emergency
8
Days 22–30 — New Defaults
9
Your Top 20 Questions
10
When You Slip
11
Your Toolkit
Created by Rising Discipline Co.
Developed with psychologists and certified coaches, grounded in behavioural design and attention-restoration research. Designed to complement professional care, not replace it.