7-Day Phone Reset Worksheet

Start with four blanks

Trigger slot: the exact moment this usually starts: wake-up, desk break, queue, couch, or lights-out.

Rule card: write the boundary in one sentence that a tired version of you can still follow.

Backup move: pick a two-minute action: shoes on, kettle on, notebook open, bag packed, timer started.

Recovery line: "Pause. Close it. Next move: ___."

Seven-day worksheet

DayPromptFill-in line

1Find the slotThe first risky moment is ___, right after ___.

2Name the boundaryDuring ___, the rule card says: ___.

3Set the backupWhen the prompt appears, I do ___ before deciding again.

4Protect the eveningAt ___, I move the charger to ___ and start ___.

5Add a witnessIf I miss the boundary, I send this note: ___.

6Plan an exceptionA valid exception is ___; everything else waits until ___.

7Score and adjustKeep ___, change ___, delete ___, repeat ___.

Pick your worksheet style

Private

One boundary card, one backup move, one end-of-day score.

Shared

One check-in message, one weekly witness, one honest miss report.

Strict

Two boundary cards, one exception rule, one Sunday reset.

Daily scorecard

ScoreMeaningWhat to do next

0Boundary ignoredMove the boundary closer to the trigger slot.

1Boundary noticedKeep the same card and simplify the backup move.

2Boundary held onceRepeat tomorrow without adding a second rule.

3Boundary held twiceAdd a small evening or morning protection.

Review script for day seven

Do this review in five minutes. Circle the slot where the boundary worked, cross out the rule you kept fighting, and rewrite the backup move in plainer words. The output should be a short next-week card, not a long journal entry.

Use this sentence: "Next week, when ___ happens, I will ___ for two minutes before I decide whether to continue."

Use BreakAway for the worksheet

BreakAway can turn the card into schedules, limits, prompt screens, friend checks, and competitions. Android users can also add Scroll Guard for supported short-form feeds. On iPhone, availability depends on Apple's Screen Time permissions.

FAQ

Is this a treatment plan?

No. It is a practical habit worksheet, not medical advice or treatment.

What if the strict setup fails?

Switch to the private worksheet for two days. A smaller boundary that survives is better than a large boundary you fight.

Can I use this with friends?

Yes. Use one supportive check-in or a focused-day challenge, but avoid public pressure if it makes recovery harder.

Build a seven-day reset you can score.