A structured, science backed 30 day social media detox playbook that helps Gen Z cut TikTok and Instagram use to under 60 minutes per day while building a sustainable offline life through 20 energizing real world actions Reduce TikTok and Instagram to under 60 minutes per day and complete a dopamine reset in 30 days using 20 offline actions, clear boundaries, environment design, habit rewiring, and tracking, so you regain focus, motivation, mood, and control without quitting social media