Purpose: This worksheet will help you reset your focus and energy by taking a structured 24-hour break from news, social media, and digital distractions. Research shows that reducing screen time can improve attention, lower stress, and enhance cognitive flexibility. Use this as a step-by-step guide to reclaiming your time and presence.
Before you begin, assess your current mental state. Rate the following on a scale of 1 (low) to 10 (high):
| Measure | Rating (1-10) |
|---|---|
| Overall well-being | |
| Stress level | |
| Focus ability | |
| Social media/news dependency | |
| Emotional steadiness |
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Write a quick reflection: How do you feel right now? What do you hope to gain from this detox?
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Bonus Prompt: What’s one thing you often do mindlessly when scrolling or consuming digital content?
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Take the following actions to set yourself up for success:
✅ Turn off notifications on your phone and computer
✅ Log out of social media accounts (or temporarily delete apps)
✅ Set an auto-response for emails if needed
✅ Inform close contacts that you’ll be offline for 24 hours
✅ Choose alternative activities (reading, journaling, outdoor time, deep work, etc.)
Identify Distractions & Solutions:
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List any specific distractions you anticipate and how you’ll handle them:
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Use this space to plan what you’ll do instead of consuming digital content: