You don’t need a digital detox in a cabin. You need a structured month that replaces chaos with clarity—one small upgrade at a time. This 30-day reset rebuilds your relationship with your phone and gives you back your best hours. All you need is intention and WorkBlock.

How the reset works

• Weeks, not willpower: Each week adds one habit and one WorkBlock routine.

• Friction where it matters: Temptations get blocked during key hours.

• Visible progress: Daily streaks and weekly summaries make wins obvious.

Week 1 — Build the foundation (Awareness → Action)

Goal: Make distractions inconvenient and starts effortless.

• Day 1: Clean your home screen. Dock: phone, calendar, notes. Move time-sinks to the App Library.

• Day 2: Create a WorkBlock routine called Morning Deep Work (45–60 min; block social/video/news; allow docs, notes).

• Day 3: Pick a first action you can always do in <2 minutes (open draft, outline heading, re-work one problem).

• Day 4: Run the Morning Deep Work routine. Log what you produced, not just time spent.

• Day 5: Add Admin Sweep (15 min)—messages, email, logistics—so you stop grazing all day.

• Day 6: Introduce Evening Wind-Down (20 min; block work email/chat after 7 PM).

• Day 7: Review WorkBlock analytics. Identify your best hour; schedule it for next week.

Checkpoint: You started at least 4 sessions and felt your first “flow” moment again.

Week 2 — Strengthen the guardrails (Consistency)

Goal: Two protected focus windows on weekdays.

• Day 8–9: Add After-Lunch Focus (35–50 min) when energy dips; use a concrete first action to get over the hump.

• Day 10: Batch notifications. Turn off banners; check messages during Admin Sweep.

• Day 11: Hard-block one new category (short-video or news) during focus windows.

• Day 12: Replace one doomscroll break with a movement break (walk, stretch).

• Day 13: Create Weekend Maker (one 60-min block for your personal project).

• Day 14: Review analytics. Did average block length increase? Great—keep it.

Checkpoint: 8+ sessions completed; you’re less reactive by noon.

Week 3 — Upgrade quality (Depth)

Goal: Turn time into output.

• Day 15: Attach a micro-deliverable to each session (slide draft, 300 words, 5 math problems).

• Day 16: Stack two blocks with a 10-minute break; notice the compounding effect.

• Day 17: Create a Focus Playlist (music or noise) you only use during WorkBlock sessions—your brain will treat it as a start cue.

• Day 18: Audit your exceptions list; if an “essential” app keeps stealing time, remove it from focus windows.

• Day 19: Try a Distraction Journal for one day: every time you feel the pull, jot the trigger (“bored,” “stuck”) and postpone it to the break.

• Day 20: Add Review + Plan (Sunday, 20 min). Look at streaks and best hours; schedule next week’s sessions in two clicks.

• Day 21: Take a tech-light afternoon. Protect rest so next week’s deep work is possible.

Checkpoint: You can name your two best focus hours and you have proof.

Week 4 — Make it your identity (Sustainability)

Goal: Keep the streak alive with minimal effort.

• Day 22: Set a minimum viable session (15–20 min) for low-energy days so the chain doesn’t break.

• Day 23: Create Project Templates in WorkBlock (e.g., “Drafting,” “Analysis,” “Study Drill”), each with pre-blocked apps and a default first action.

• Day 24: Add a No-Work Evening routine twice this week—block work apps after 7 PM and actually rest.

• Day 25: Identify your top distraction and design a replacement micro-habit (instead of opening short-video: 5 pushups, 10 deep breaths, or a 2-minute walk).

• Day 26: Try a 90-minute deep dive on your hardest task. Notice the creative gains from an uninterrupted runway.

• Day 27: Celebrate milestones. Screenshot your streak; write a quick “what changed” note to yourself.

• Day 28–30: Lock the system. Keep the three core routines (Morning Deep Work, Admin Sweep, Evening Wind-Down) and schedule next month in one view.

Final checkpoint: You own your first two hours, feel calmer by evening, and your phone is a tool again—not a boss.

FAQs

• Do I have to block everything? No. Keep essentials; block temptation during focus windows.

• What if my job requires fast replies? Use a single urgent channel; protect one focus window daily—then add a second when possible.

• How do I avoid relapse? Keep the minimum viable session. On tough days, do 15 minutes and protect the streak.

Final thought

Attention returns when the system does the heavy lifting. One month from now, you’ll wonder how you ever worked without it. WorkBlock makes the reset simple—and sustainable.