A practical, step-by-step eBook for phone-addicted male students (15–24) in the US/UK that cuts compulsive screen use and restores deep focus. Follow a proven 30-day dopamine reset with daily actions, printable trackers, study-focused phone rules, and campus-ready relapse-proof systems to reduce screen time 40–60%, improve sleep, and lift study performance. Includes a clear upgrade path to the full 90-Day Digital Discipline Bootcamp for students who want cohort support and weekly labs.