Free Printable Digital Detox Challenge Planner

If you suspect need help with your phone usage, take a look at the book How to Break up with your Phone. It’s an eye-opening read with a 30 day action plan to help you revaluate your relationship with your phone. It is not an admonition to throw your phone directly in the trash. The author recognizes that cell phones are part of modern life, but she helps you use yours as a tool instead of a time suck.

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How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life

• Price, Catherine (Author)
• English (Publication Language)
• 192 Pages - 02/13/2018 (Publication Date) - Ten Speed Press (Publisher)

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If you’re reading this post, you’re probably already aware that a digital detox can benefit your life. I won’t go into depth, but here are few reasons to do a digital detox to help keep you motivated.

• Multiple studies have shown social media use is linked to symptoms of anxiety and depression (source)
• Just having a cell phone in sight reduces the quality of conversations (source)
• Cell phone use weakens social skills and makes small social interactions, such as smiling at a stranger, less likely (source)
• Constant notifications from screens can make you less productive because they interrupt your state of “flow” (source)
• Screen use decreases the amount of time you have for other activities like hobbies, exercise, interactions with friends and family, and time in nature. Since all of these things are beneficial for you, reducing the amount of time available for them is detrimental.

Benefits of a digital detox can include:

• Better sleep
• Increased productivity
• Better relationships with friends and family
• Greater happiness as you spend more time outdoors and doing activities you enjoy
• Less stress
• Greater sense of control over your own life and free time

For greater success, keep this digital detox journal visible, especially the journal and tracker pages. Do not hide them away in your planner (unless you’re an avid planner and know you’ll open it every day). Keep it un-bound so it’s easy to access and write on. I recommend grabbing a cute clipboard for your pages and hanging it somewhere obvious with a heavy duty Command hook.

Once your challenge is over, transfer the pages to a binder or folder so you can look back on them, but keep those pages visible while you’re working on your digital detox.

I recommend using 32 lb bright white paper for a professional feeling (and looking) journal that’s a joy to write in. This paper is smooth to the touch, plus your pens and markers don’t feather and bleed on it like they do on “regular” printer paper. This is important because it helps your tracker pages look their best.

Psychologically, once you start to see the bubbles neatly filled in, you’ll feel more motivated to keep going. For a comparison of various papers, with a video flip through of print outs, check out this post with the best paper for planner printables.

HP Paper Printer | 8.5 x 11 Paper | Premium 32 lb | 1 Ream - 500 Sheets |...

• Made in USA: HP Papers is sourced from renewable forest resources and has achieved production with 0% deforestation in North America.
• Heavyweight premium printing: HP Premium32 is a heavyweight (32 pounds), brighter (100 bright) and whiter (163 whiteness) paper with a super-smooth...
• Certified sustainable: HP Premium32 presentation paper is Forest Stewardship Council (FSC) certified and contributes toward satisfying credit MR1...

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This printable journal has 20 pages to help you through your digital detox in stages. Pages include:

• An assessment of your current screen use and why a detox is important to you
• Pages to help you baby step, one at a time, through a 7 day social media detox, TV/entertainment fast, and a computer fast
• Journal pages so you can log your feelings and results for each mini-challenge
• Screen time replacements ideas and tracker
• 90 day tracker pages to conduct a successful, long-term social media detox, TV fast, and computer fast
• Review pages to evaluate each longer challenge and reflect on its impact
• Grid dot and lined notes pages for additional journaling

You are not licensed to redistribute or sell the files or printouts to others for use in their classrooms or with activities they are organizing. Please send your friends and coworkers to this page so they can download their own copies.

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