A 5-week reset

The Smart Phone Challenge

Make your phone serve you, not the other way around.

Five small, doable challenges added one week at a time. Each new habit stacks on top of the last, gently rebuilding a calmer, more present relationship with your phone, and with your life.

Start Challenge 1See how it works
A person sitting calmly by a sunlit window with a warm drink, phone nowhere in sight

How it works

One new habit each week, the rest stay with you

You don't change everything overnight. Each week you add a single new challenge while continuing everything you've already started. By the end, five gentle habits are quietly working together.

Follow along at your own pace, then finish with a reflection to lock in the change.

  1. 1Week 1Challenge 1Notifications off & phone-free meals
  2. 2Week 2Add Challenge 2Protect your first & last waking hour
  3. 3Week 3Add Challenge 3No phone in bathrooms & bedrooms
  4. 4Week 4Add Challenge 4Set your own time limits
  5. 5Week 5Add Challenge 5Allow boredom, be still, do nothing
  6. FinalReflection TimeLook back on your five weeks

The challenges

Five steps to a healthier phone life

1

Week 1

Quiet the noise and reclaim your meals.

  • Turn OFF all notifications for social media apps and every other non-essential app
  • Strictly no phones during dinner and meal times
Open Challenge 1
2

Week 2

Own your mornings and protect your nights.

  • Strictly no phone, especially social media, for the first and last waking hour of your day
Open Challenge 2
3

Week 3

Create space by keeping your phone out of private rooms.

  • No smart phone in bathrooms & bedrooms
Open Challenge 3
4

Week 4

Decide when you use your phone, and stick to it.

  • Set your own time limits & stick to them
Open Challenge 4
5

Week 5

The final step: let boredom back into your life.

  • No mindless scrolling allowed
  • Instead: allow boredom, be still & simply learn to do nothing!
Open Challenge 5

Final week

Reflection Time

Look back on your five weeks, notice what's changed, and choose the habits you'll carry forward.

Go to reflection

Ready to begin?

Start with week one. All it takes is turning off a few notifications and keeping your phone off the dinner table.

Start Challenge 1