7-Day Dopamine Detox Planner (Free Printable)
by Rokiah & Dol
- 2 pages
- English
Free
The download link goes here. No marketing email.
Free · No payment needed · Instant download
- The PDF downloads the moment you press the button, no payment
- We also email you the link, so you can print it later
- Print at home, as many times as you need
About this set
Most detox plans ask you to quit everything at once, and they rebound the moment you slip. This week goes the other way: notice first, then cut notifications, then apps, then build what replaces them.
It comes from The Dopamine Detox Starter Pack, set out as a free 2-page printable.
What is inside
- A 7-day checklist: awareness, notifications, app removal, boundaries, replacements, boredom, integration
- Day 1 prompts for your screen time, top 5 apps, top 3 triggers and your why
- The four phone boundaries to tick off, plus a space for your app time limits
- End-of-week reflection prompts and a date line for your next 24-hour reset
- The 5-step script for what to do when you slip
Who this is for
- Anyone who reaches for their phone without meaning to
- People who tried quitting everything and bounced straight back
- Busy people who can't drop everything for a week-long retreat
Format
PDF, 2 pages, US Letter. Free, instant download.
Want the full method? The full book has the day-by-day detail behind each step, the 24-hour reset with an hour-by-hour schedule, trigger mapping, habits for food, work and relationships, a 4-week boredom practice, and screen time and monthly review trackers. The full book, The Dopamine Detox Starter Pack, is on this store.
