The average person checks their phone 150 times a day and spends over four hours on screens outside of work - yet most of us feel like we never have enough time. This book gives you a structured, seven-day plan to break the cycle of compulsive scrolling, silence the noise of constant notifications, and rebuild your ability to concentrate deeply. It's for anyone who's picked up their phone without knowing why and thought, "I need to stop doing this." By the end of this book, you'll have a personalized digital environment that serves you instead of distracting you. You'll know exactly which apps to keep, which to cut, and which to restructure. You'll have a notification system that respects your attention, a set of focus rituals that fit your real life, and the confidence to maintain these changes long after the seven days are over. A practical, research-backed guide by Lea Winters - who got so annoyed at constantly looking at her phone every 20 seconds, that she had to do something against that.