Cut doomscrolling by 50% in 30 days and recover 5–8 hours per week with a step-by-step, research-backed plan. This 18,000-word eBook (PDF) gives you daily micro-actions, weekly audits, and exact automation steps to make intentional screen time effortless. Get templates, trackers, and rituals that help you stay focused, sleep better, and protect your attention long term.