30 Day Dopamine Detox Journal Printable, Stoic Digital Detox Workbook PDF, Screen Time Tracker, Phone Addiction Habit Reset, Focus Journal

Your attention is being farmed. Take it back in 30 days.

This printable workbook merges the modern dopamine detox with ancient Stoic discipline — a 4-phase progressive protocol:

WEEK 1 — AWARENESS: measure the habit, map your triggers, silence notifications
WEEK 2 — REDUCTION: delete, batch, and replace the scroll
WEEK 3 — RESET: digital sabbath, deep work, slow rewards
WEEK 4 — REBUILD: reinstall only what earns its place

Each of the 30 daily pages gives you:
• A Stoic passage from Marcus Aurelius, Seneca, or Epictetus
• One concrete daily protocol (specific actions — not vague advice)
• Morning intention: your replacement activity + triggers in your control
• Evening audit with an URGE TALLY — every circle you fill is an urge you outlasted

Plus 4 weekly phase reviews with screen-time tracking and a final reflection.

WHAT YOU GET (instant download)
✔ 39-page PDF, US Letter, print-ready
✔ Elegant minimalist design — prints beautifully in B&W or color
✔ Print all 30 days or one day at a time — or use on a tablet with any PDF annotation app (GoodNotes, Notability)

HOW IT WORKS
1. Purchase → instant download link
2. Print at home or load onto your tablet
3. Start tomorrow morning — Day 1 is just writing down one number

Digital product — no physical item will be shipped. For personal use only.

Note: this is a self-guided journaling tool, not medical or professional advice.