But First, Joy

Digital Detox Checklist

Detox

• WEEK 1- choose 4

  ×

  How to do this task:

  Subtasks:

• Unfriend/ unfollow people

  ×

  How to do this task:

  Subtasks:

• Remove unwanted apps

  ×

  How to do this task:

  Subtasks:

• Unsub. From newsletters

  ×

  How to do this task:

  Subtasks:

• Delete phone numbers

  ×

  How to do this task:

  Subtasks:

• Delete photos

  ×

  How to do this task:

  Subtasks:

• Leave Facebook groups

  ×

  How to do this task:

  Subtasks:

• Block exes, ex-friends, etc.

  ×

  How to do this task:

  Subtasks:

• Make list of things you enjoy

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  How to do this task:

  Subtasks:

• WEEK 3 - choose 4

  ×

  How to do this task:

  Subtasks:

• Phone-free until after lunch

  ×

  How to do this task:

  Subtasks:

• Notifications off all day

  ×

  How to do this task:

  Subtasks:

• Social media-free day

  ×

  How to do this task:

  Subtasks:

• Have fun & don't share it

  ×

  How to do this task:

  Subtasks:

• 5-minute scroll limit

  ×

  How to do this task:

  Subtasks:

• Leave phone at home

  ×

  How to do this task:

  Subtasks:

• Charge phone away from bed

  ×

  How to do this task:

  Subtasks:

• WEEK 2 - choose 5

  ×

  How to do this task:

  Subtasks:

• No TV all day

  ×

  How to do this task:

  Subtasks:

• Enjoy a tv/phone free meal

  ×

  How to do this task:

  Subtasks:

• Turn off phone for 1 hour

  ×

  How to do this task:

  Subtasks:

• Notifications off on days off

  ×

  How to do this task:

  Subtasks:

• Have fun & don’t share it

  ×

  How to do this task:

  Subtasks:

• Sit in public w/o phone

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  How to do this task:

  Subtasks:

• Cellphone-free hour

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  How to do this task:

  Subtasks:

• Choose a space for phone

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  How to do this task:

  Subtasks:

• Physical reading not digital

  ×

  How to do this task:

  Subtasks:

• WEEK 4 - choose 5

  ×

  How to do this task:

  Subtasks:

• 3 tasks before phone-time

  ×

  How to do this task:

  Subtasks:

• Join positive fb groups

  ×

  How to do this task:

  Subtasks:

• Subscribe to new lists

  ×

  How to do this task:

  Subtasks:

• Phone-free room in house

  ×

  How to do this task:

  Subtasks:

• Follow inspiring accounts

  ×

  How to do this task:

  Subtasks:

• Watch educational tv

  ×

  How to do this task:

  Subtasks:

• Do something fun online

  ×

  How to do this task:

  Subtasks:

• Create happy playlist

  ×

  How to do this task:

  Subtasks:

• Happy/funny album on phone

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  How to do this task:

  Subtasks: