A practical, male-focused ebook that shows you exactly how to cut 120 minutes of doomscrolling in seven days—without deleting every app or hurting work or family responsiveness. You get an 8‑chapter, 20,000‑word PDF plus 4 plug‑and‑play templates (Detox Scorecard, Boundary Scripts, S.O.S. card, Home‑Screen layouts) and a day‑by‑day sprint designed to deliver fast wins by Day 3 and a full two-hour reduction by Day 7. Works for iOS and Android with clear, step-by-step setups.