The Digital Minimalism Audit: A 7-Day Workbook to Tame Notifications, Cut Screen Time & Reclaim Your Focus

 Your phone was designed to hold your attention. This workbook helps you take it back. In 7 days, you will track your screen time and notifications, notice how your phone use affects your focus and mood, and build simple rules that stick.

What's inside (13 pages):

• Baseline Snapshot: your starting numbers and ratings
• Notification Inventory: list, score, and sort every alert
• 7-Day Tracker: screen time, pickups, notifications, focus, and mood
• Trigger & Feeling Log: catch the urge and the aftermath
• App Decision Matrix: keep, limit, or delete
• Green / Yellow / Red Notification Rules, plus a settings checklist
• Boundaries & Environment Design: phone-free zones and if-then plans
• 30-Day Reset Plan, Before & After comparison, and a Focus Commitment page

Who it's for: Busy parents, students, entrepreneurs, remote workers, and anyone who picks up their phone without thinking.

How it works: Instant PDF download. Print it or fill it in on a tablet using any PDF or note-taking app.

Please note: This is an educational self-reflection tool, not medical or mental health advice.