• ADHD phone detox printable, can't put the phone down, 4 stages, stop doomscrolling, illustrated Olga Paz MSc
  • Olga Paz MSc, the maker behind this ADHD printable, illustrated at her worktable, Pazitivechange
  • ADHD doomscrolling worksheet, you scroll because your body needs regulation, Caught page
  • Four stages of the scroll: the pull, caught, the comedown, redesign
  • Redesign page, reach for the page instead, ADHD phone detox printable
  • What you receive: 4 page ADHD phone detox PDF, digital and print versions, instant download
  • Olga Paz MSc, Pazitivechange, maker of ADHD printables, self-regulation tools, not a substitute for professional mental health care
  • ADHD phone detox printable, can't put the phone down, 4 stages, stop doomscrolling, illustrated Olga Paz MSc
  • Product video
  • Olga Paz MSc, the maker behind this ADHD printable, illustrated at her worktable, Pazitivechange
  • ADHD doomscrolling worksheet, you scroll because your body needs regulation, Caught page
  • Four stages of the scroll: the pull, caught, the comedown, redesign
  • Redesign page, reach for the page instead, ADHD phone detox printable
  • What you receive: 4 page ADHD phone detox PDF, digital and print versions, instant download
  • Olga Paz MSc, Pazitivechange, maker of ADHD printables, self-regulation tools, not a substitute for professional mental health care
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ADHD Phone Detox Printable, Stop Doomscrolling, Dopamine Reset Stages, Nervous System Safe PDF

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  • Digital file type(s): 2 PDF
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“Not only do I find the calendar as a great way to help my daily planning but also a great layout to assist me with healthy mental notes!!”

Noam

Mar 18, 2026

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ADHD phone detox printable, can't put the phone down, 4 stages, stop doomscrolling, illustrated Olga Paz MSc

YOUR NERVOUS SYSTEM ISN'T WEAK WHEN YOU DOOMSCROLL. IT'S SEEKING SAFETY.

FOR:
- ADHD phone paralysis and endless scrolling loops
- Social media hijacking your dopamine and focus
- Shame cycles that make screen time worse, not better

YOU GET:
- Printable PDF (4 pages)
- iPad-friendly color version (GoodNotes, Notability)
- Print-friendly ink-saving version
- Instant download

RESULTS:
- Map the 4 Dopamine Reset Stages so you see what's happening, not judge it
- Name your Body signals before they trap you in another scroll loop
- Anchor one small Joy instead of fighting the phone

This is not another willpower tool or "just put your phone down" lecture. As the creator of the Pazitivechange Method, I built this to meet your nervous system where it actually is. You scroll because your body needs regulation. This worksheet shows you the stages of that need, helps you name it gently, and gives you Care Actions that feel kind instead of punishing. No shame. No "productivity hacks." Just a nervous system reset that works.

Ready to Gently Start a phone reset that doesn't feel like failure?

These are self-regulation tools, not a substitute for professional mental-health care. If you are in crisis, please reach out to a professional or a crisis line.

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