A 7-day guided reset · Ebook
Less scrolling.
More life.
You don't have to quit social media forever. In 7 days — with 5–10 minutes a day — you'll break the automatic checking loop and get more choice over where your attention goes.
- Daily actions
- Simple rules
- Things to do instead of scrolling
- Progress checks
Sound familiar?
The scroll happens before you decide to scroll.
- You open Instagram the moment you wake up — before you've even gotten out of bed.
- TikTok for "five minutes" quietly turns into an hour.
- You reach for your phone when you're bored, tired, stressed or waiting — without even thinking about it.
- You keep scrolling, even when you're no longer enjoying it.
- Your evenings disappear into a feed you can barely remember.
It's not a lack of willpower. Your feed is designed to keep you there.
Imagine a week from now
One less hour of scrolling could become something you actually remember.
If your daily scroll gave you back even 30–60 minutes, that could look like:
- Eat breakfast and drink your coffee without opening an app
- Read 15–20 pages of the book on your nightstand
- Take a walk, call a friend or cook dinner without a screen playing
- Finish one focused task without checking every notification
- Go to bed earlier instead of losing another hour to short videos
What is the Social Media Reset?
A 7-day guided ebook that fits into your normal life.
No hours of free time. No special equipment. No complicated system. Each day gives you four simple things — set aside 5–10 minutes, then go live your day.
Today's Reset
One action to change your relationship with social media.
Today's Rule
One simple boundary for the day.
Something to do instead
A small activity to choose instead of reaching for your phone.
Progress check
A quick reflection to see what changed that day.
Your 7 days
Seven days. One reset. One day at a time.
It starts with your Social Media Snapshot — where you honestly map when, why and how you scroll, and what you'd like back.
- 01
Day 1 of 7
Notice the Scroll
You can't change a habit you don't notice.
- 02
Day 2 of 7
Clean your Feed
Your feed is designed to keep you there.
- 03
Day 3 of 7
Break the Checking Loop
Sometimes you don't want to scroll — you just want to check.
- 04
Day 4 of 7
Protect your Morning
Don't give your attention away before your day has started.
- 05
Day 5 of 7
Replace the Scroll
Taking something away creates space. What you do with it is up to you.
- 06
Day 6 of 7
Take a Real Break
You don't need to be available to the feed all day.
- 07
Day 7 of 7
Build your New Rules
The reset ends today. The habits don't have to.
Included for free
5 bonus Reset Toolkits
Practical tools to keep the reset going long after day 7.
Bonus toolkit
Phone Reset Checklist
Make your phone less distracting in 15 minutes.
Bonus toolkit
Screen-Time Tracker
A 60-second check-in for the next 7 days.
Bonus toolkit
Offline Activity Menu
Don't know what to do without your phone? Pick from the menu.
Bonus toolkit
Phone-Free Zone Planner
Choose where your phone doesn't need to be.
Bonus toolkit
My Social Media Reset Plan
Turn the reset into a routine that works for you.
Is this for you?
Made for real life — not for perfection.
This is for you if…
- You want to stop checking your phone first thing in the morning
- You want your evenings back
- You're tired of losing hours to "just five minutes"
- You want to feel more present in your own life
- You're curious what happens when you scroll less
This is not for you if…
- You want to delete every app and never go online again
- You're looking for a strict, all-or-nothing digital detox
- You want a perfect system instead of small, doable steps
What you get
Everything you need for one calm, focused week.
- The complete 7-day Social Media Reset ebook (PDF)
- Your Social Media Snapshot, 7-day Intention & Reset Promise
- 7 days of daily actions, simple rules, things to do instead of scrolling, and progress checks
- 5 bonus Reset Toolkits
- Instant download — use it on your phone, tablet or print it
About the maker
Too many “quick checks” became lost evenings.
I made this reset for myself first. I picked up my phone for one message, looked up much later, and wondered where the time went — again. It wasn't a lack of willpower; my feed was simply built to keep me there.
I wanted something more useful than being told to “just use your phone less.” No extreme detox, no deleting every app and no guilt after a difficult day — just clear, manageable steps that fit around work, family and real life.
The Social Media Reset is that personal search for calmer mornings, more focused days and quieter evenings, written down as a seven-day guide you can follow too.
Reader experiences
Small changes that made everyday life feel different.
Illustrative stories based on the kinds of results this reset is designed to support. Replace these with verified reader reviews as they arrive.
“I used to lose the first 40 minutes of almost every morning to Instagram. Protecting my morning sounded simple, but writing down my rule made it feel real. By day four, I had read with my coffee three mornings in a row — something I kept saying I never had time for.”
Sophie
Completed the 7-day reset
“I expected another strict digital detox that would make me delete everything. This was much more realistic. Cleaning my feed and using the three-second pause helped me notice when I was checking out of habit. My screen time dropped, but the bigger change was feeling less restless when my phone wasn't in my hand.”
Maya
Completed the 7-day reset
“The daily pages were short enough that I never felt behind. I missed one day, followed the advice not to start over, and simply continued. At the end of the week I made three rules I still use: no phone in bed, notifications off and one phone-free hour every evening.”
Elena
Completed the 7-day reset
FAQ
Questions you might have
Start today
Less than the price of a few coffees.
Get the full reset plus all 5 bonus toolkits and start your first day tonight.
Social Media Reset · ebook
€24one-time
- The complete 7-day Social Media Reset ebook (PDF)
- Your Social Media Snapshot, 7-day Intention & Reset Promise
- 7 days of daily actions, simple rules, things to do instead of scrolling, and progress checks
- 5 bonus Reset Toolkits
- Instant download — use it on your phone, tablet or print it
Secure checkout · Instant access · No subscription
You don't need a perfect plan.
You just need to start.
Seven days from now, your attention could feel like yours again.