See what your phone is really taking
Week 1 makes the invisible visible: track your actual usage, find your triggers, and set up phone-free zones so the environment works for you instead of against you.
21-DAY GUIDED WORKBOOK | INSTANT PDF DOWNLOAD
Put the scroll down. Take your focus back in 21 days.
The Digital Detox Challenge is a structured, science-backed workbook: one small challenge a day that rebuilds your attention, your sleep and your evenings - while your phone stays in your life.
Sound familiar?
Reels at 1 am, a hundred pickups a day, and a brain that cannot hold focus for ten minutes.
The fix
One 15-30 minute challenge a day for 21 days - awareness first, new habits next, then a lifestyle that holds.
- 21 daily challenges
- 15-30 minutes a day
- No cold turkey - keep your phone
- Print it or fill it digitally
Rs. 899.00
One-time purchase - about Rs 43 per day of the challenge
Instant download after payment30-day money-back guaranteeUPI and cards acceptedNothing ships
Why this workbook exists
Your attention is being farmed. Take it back.
Feeds, notifications and autoplay are engineered by thousands of engineers to keep you scrolling - willpower alone was never a fair fight. The workbook gives you what willpower cannot: awareness, environment design and a day-by-day system.
Swap scrolling for better defaults
Week 2 rewires the habits: a notification purge, single-tasking sprints, social-media time limits and analog hours that give your evenings back.
Make it stick past day 21
Week 3 turns practice into lifestyle: deep-work blocks, a 24-hour digital sabbath, and a written plan for day 22 onwards so you never slide back.
96
Times a day the average person checks their phone
7+ hrs
Average daily screen time on digital devices
23 min
To fully regain focus after one interruption
40%
Productivity lost to constant multitasking
Figures from published research cited inside the workbook.
Made for the way you actually live
Whichever scroller you are.
The same 21 days flex to your reality - the challenge tells you what to do; your life decides where it hits hardest.
Win back deep work
Your output is your career. The notification purge, the 30-minute rule and protected deep-work blocks help you finish real work before lunch instead of at midnight.
Protect your study hours
Exams do not care about your screen time. Phone-free study zones, single-tasking practice and an evening wind-down that lets you revise deeply and actually sleep.
Be present at home
Phone-free meals, a family digital sunset and 50 screen-free activities so the hours you spend with your people are actually spent with them.
Real pages, not mockups
See exactly what you are buying.
These previews are unedited pages from the delivered PDF. Tap any page to read it full-size.
What you download
Everything in the 79-page workbook.
- 21 daily challenge pages One focused challenge per day with the science behind it and five step-by-step actions.
- 21 'My Notes' reflection pages Dedicated space to track what you noticed - fill in any PDF app or print and write by hand.
- Weekly reviews + mid-point check Days 7, 14 and 21 measure your progress so you can see the change in numbers.
- 50 screen-free activity ideas An instant answer for every bored moment and every digital sabbath.
- Recommended reading list Six hand-picked books - Deep Work, Digital Minimalism and more - to go further after day 21.
- 79-page printable PDF, yours for life A4-friendly layout. Download from the confirmation page and your email, re-download anytime.
The 21-day arc
Three weeks, three shifts.
Each week builds on the one before it - awareness, then habits, then lifestyle - so the change survives contact with real life.
Awareness & Foundation
Track your real usage, define your why, create phone-free zones, reset your mornings and set a digital sunset.
Building New Habits
The 30-minute rule, single-tasking, a full notification purge, analog hours, social-media limits and screen-free meals.
Mastery & Lifestyle
Deep-work blocks, time in nature, a curated feed, a 24-hour digital sabbath and your celebration day.
Keep what you built
A written maintenance plan: weekly check-ins, monthly sabbaths and the metrics that keep your gains visible.
Zero-risk purchase
Try the full challenge on us.
Instant delivery, lifetime access, and a refund policy with no fine print.
Published store policy
30-day money-back guarantee. No reasons needed.
Buy the workbook and run the first week. If it is not right for you, email support@srpublishers.in from your checkout email with your order number within 30 days - we refund in full. That is the whole process.
This is for you if.
- You feel your phone use in your sleep, focus or relationships - and you are done with it.
- You want a structured day-by-day plan, not another lecture about willpower.
- You can give 15-30 minutes a day for 21 days.
This is not for you if.
- You are looking for an app or a device blocker - this is a guided workbook.
- You want to quit technology completely. This is about control, not abstinence.
- You will not actually open the workbook and do the daily challenges.
Before you buy
Clear answers, no surprises.
Is this a physical book?
No. It is a digital PDF workbook - 79 pages, A4-friendly. You download it instantly from the order confirmation page and from your email. If you like working on paper, print it at home; the licence covers personal printing.
How much time does it take each day?
Most days need 15-30 minutes: read the day's page, do the challenge, jot a short reflection. Some challenges, like the Day 19 digital sabbath, simply run in the background of a normal day.
Do I have to give up my phone or delete Instagram?
No. The challenge is about control, not abstinence. You keep your phone and your apps - you change when and how they get your attention, with time limits, boundaries and better defaults.
I have tried app blockers and failed. Why would this work?
Blockers fight the symptom and leave the habit untouched, so the habit wins. This workbook rebuilds the routine around the phone: environment design, replacement activities, and a progressive day-by-day structure - so you are never relying on raw willpower alone.
What exactly is inside the PDF?
An introduction and the science of digital overwhelm; 21 daily challenge pages, each with why-it-matters and five action steps; 21 note pages for reflections; weekly reviews on days 7, 14 and 21; a bonus list of 50 screen-free activities; and a recommended reading list. 79 pages in total.
Can I write directly in the PDF?
Yes. The note pages work in any PDF annotation app on a phone, tablet or laptop. Or print the A4 pages and keep a pen handy - the workbook is designed for both.
What if I miss a day?
Continue the next day, or repeat the day you missed. The sequence is progressive but forgiving - the workbook is yours for life, so the challenge restarts whenever you do.
How is it delivered?
Instantly after payment. Your download link appears on the order confirmation page and is emailed to you - normally within a minute. You can re-download it anytime.
Can I get a refund?
Yes. Every purchase has a 30-day money-back guarantee - our published store policy, with no reasons needed. Email support@srpublishers.in from your checkout email with your order number and we refund in full.
How do I pay?
Through Shopify's secure checkout with UPI and cards. The price is a one-time payment - no subscription, no upsells inside the workbook.
Is this medical or professional advice?
No. It is an educational self-help workbook. If screen use is tangled up with serious anxiety, depression or a sleep disorder, please also talk to a qualified professional.
21-DAY DIGITAL DETOX WORKBOOK | INSTANT PDF
Day 1 can start tonight.
Download the workbook now, do the first 15-minute challenge today, and spend the next three weeks getting your evenings, your sleep and your focus back.
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