Here's what's inside:

7 Complete Modules:

1. Understanding the Wiring — The neuroscience of scrolling, honest self-diagnosis, and the one-week inventory

2. The Identity Problem — Who you are when the audience disappears, taste archaeology, and building an offline self

3. Reclaiming Your Attention — Why attention feels broken, mono-tasking, and environmental redesign

4. Relearning Boredom — Why boredom is essential, tolerating discomfort, and building your analog menu

5. Real-World Relationships — The loneliness paradox, the art of offline conversation, and rebuilding community

6. The Body Knows — Disembodiment, movement as medicine, sleep hygiene, and sensory presence

7. Building a Life Worth Being Present For — Life design framework, the 90-day recovery plan, and a final letter exercise

Also includes:

• 13 named exercises with clear instructions

• Reflection prompts throughout

• A full exercise quick-reference table

• Recommended reading list

• A 90-day recovery roadmap