A practical, no-fluff eBook built for men 18–35 to slash phone screen time by ~50% in one week and keep social feeds off-limits during focus hours, without deleting your social life or buying apps. You get a day-by-day plan, device-level setups for iOS and Android, and hands-free automations that protect deep work, training, and sleep. Delivered as a downloadable PDF with checklists, templates, shortcuts, a printable habit tracker, and an emergency urge card (approx. 22,000 words; 30–60 minutes per day).