Screen Time Detox Workbook - Complete Digital Detox Guide for ADHD with Dopamine Reset, Urge Surfing & 100-Day Challenge (44+ Pages, Printable PDF + Editable Canva)

Your phone is destroying your ADHD brain. This workbook helps you take it back.

Endless scrolling. Compulsive checking. Hours disappearing into TikTok, Instagram, YouTube. You know you need to stop, but you CAN'T. Your brain is hijacked by dopamine loops designed to keep you addicted.

For ADHD brains seeking constant stimulation, screen time addiction is even more powerful. Your dopamine-deficient brain craves the instant hits that social media provides. But excessive screen time makes ADHD symptoms WORSE—destroying attention span, increasing anxiety, disrupting sleep, and creating a vicious cycle of dopamine dysregulation.

This Screen Time Detox Workbook gives you a complete system to break free from digital addiction. With ADHD-specific education about dopamine and screen time, self-assessment tools, urge surfing techniques, 100-day challenges, habit trackers, healthy dopamine alternatives, and relapse prevention—this isn't just "use your phone less." It's a complete rewiring of your relationship with technology.

Take back your brain. Reclaim your attention. Break the addiction.

44+ pages. Printable PDF + fully editable Canva template. Also includes PLR/MRR rights for reselling.

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📱 What's Inside This 44-Page Screen Time Detox Workbook

✅ ADHD & Screen Time Education (8+ pages)

• Contents Overview - Navigate the entire workbook
• How to Use This Guide - Step-by-step instructions
• Understanding Screen Time & Dopamine - The neuroscience of addiction
• Why Screen Time Makes ADHD Worse - ADHD-specific impacts
• The Vicious Cycle of Dopamine Dysregulation - Visual cycle diagram
• The Cycle of Addiction - How phone addiction develops
• Understanding Urge Surfing - Technique to resist compulsions

✅ Self-Assessment & Awareness (3+ pages)

• Self-Assessment Tools - Measure your screen time addiction level
• Current habits evaluation - Honest baseline measurement
• Trigger identification - What causes compulsive phone use

✅ Urge Surfing Techniques (6+ pages)

• Urge Surfing Education - What it is and why it works
• Urge Surfing Logs - Track urges without acting on them
• Practice templates - Daily urge surfing exercises
• Surfing guides - Step-by-step urge resistance

✅ Dopamine Reset Challenges (5+ pages)

• Reset Your Dopamine in 30 Days - Month-long reset challenge
• Reset Your Brain Cycle - Visual transformation journey
• 100 Days Challenge Tracker - Long-term habit building
• Progress monitoring - Daily check-ins
• Milestone celebrations - Reward non-screen dopamine hits

✅ Habit Tracking & Goal Setting (6+ pages)

• Monthly Habit Tracker - Visual progress monitoring
• Daily check-in templates - Screen-free days tracking
• Goal setting worksheets - What do you want instead of screens?
• The Power of Setting Goals - Education on effective goals
• Progress tracking templates - Multiple formats

✅ Healthy Dopamine Alternatives (4+ pages)

• Healthy Ways to Boost Dopamine Without Tech - 50+ alternatives
• Activity lists - What to do instead of scrolling
• Movement & Exercise - Natural dopamine boosters
• Social Connection - Real relationships vs. digital

✅ Strategies & Systems (6+ pages)

• Digital Detox Strategies - Practical implementation tactics
• Screen Time Schedules - Daily, weekly time limits
• Simple Screen Time Schedule - Beginner-friendly structure
• Building a Life You Don't Want to Escape From - Root cause work
• The Power of Boredom - Embracing understimulation

✅ Trigger Management (2+ pages)

• Identifying Triggers - What makes you reach for your phone
• Trigger response plans - Alternative behaviors
• Environmental design - Remove temptations

✅ Relapse Prevention & Resources (4+ pages)

• Relapses Are Normal - Remove shame, stay committed
• Getting back on track - Recovery after setbacks
• Resource Lists - Apps, tools, support communities
• Additional support - Where to find help

44+ comprehensive pages covering EVERY aspect of screen time detox for ADHD brains.

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🎯 Why ADHD Brains Struggle More with Screen Time

Dopamine Deficiency Makes Screens Irresistible

ADHD brains have lower baseline dopamine. Social media, videos, and games provide instant dopamine hits that ADHD brains desperately crave. This makes digital addiction harder to break for neurodivergent individuals.

Screen Time Worsens ADHD Symptoms

• Destroys already-limited attention span
• Increases impulsivity and compulsivity
• Disrupts sleep (worsening executive dysfunction)
• Creates anxiety and overwhelm
• Prevents real-world dopamine activities (exercise, hobbies, connection)

The Vicious Cycle

ADHD symptoms → Seek screen stimulation → Dopamine dysregulation → Worse ADHD symptoms → Need more screens. This workbook breaks the cycle.

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💡 How to Use This Screen Time Detox Workbook

📝 Complete Assessment First

• Use self-assessment tools to measure current addiction level
• Identify your specific triggers and patterns
• Set baseline before starting detox

🧠 Learn the Science

• Read dopamine and ADHD education pages
• Understand WHY you're addicted (removes shame)
• Learn urge surfing techniques

🎯 Choose Your Challenge

• 30-Day Dopamine Reset: Intensive month-long detox
• 100-Day Challenge: Long-term habit transformation
• Custom approach: Use tracking templates to create your own timeline

📊 Track Daily

• Use urge surfing logs when cravings hit
• Fill out daily habit trackers
• Monitor progress with visual trackers
• Celebrate screen-free days

🔄 Implement Strategies

• Use screen time schedules to set boundaries
• Replace screen time with healthy dopamine alternatives
• Design environment to reduce temptation
• Build life you don't want to escape from

💪 Handle Relapses

• Read relapse prevention pages
• No shame—just restart
• Use resources for additional support

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🎯 Who This Screen Time Detox Workbook Is For

Primary Users:

• ✓ Adults with ADHD - Struggle with phone/social media addiction
• ✓ Teens with ADHD - Screen time impacting school and life
• ✓ Phone Addicts - Can't stop compulsive checking
• ✓ Social Media Scrollers - Hours lost to TikTok, Instagram, YouTube
• ✓ Gaming Addicts - Excessive video game use
• ✓ Dopamine-Seeking Brains - Constant need for stimulation
• ✓ Digital Overusers - Screen time affecting work, relationships, health
• ✓ Anyone Wanting Digital Detox - Take back control of technology use

Parents & Professionals:

• ✓ Parents of Screen-Addicted Teens - Help kids reduce screen time
• ✓ ADHD Coaches - Client resources for digital wellness
• ✓ Therapists - Addiction recovery tools for clients
• ✓ School Counselors - Teen screen time intervention

Resellers:

• ✓ Digital Wellness Sellers - Massive, growing market
• ✓ ADHD Product Sellers - Perfect niche addition
• ✓ PLR Resellers - High-demand, evergreen topic

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📋 What You Get

• ✅ 44+ Page Screen Time Detox Workbook - Complete digital detox system
• ✅ Printable PDF - High-resolution, ready to print
• ✅ Editable Canva Template - Fully customizable
• ✅ ADHD Education - Dopamine, screen time, addiction cycles
• ✅ Self-Assessment Tools - Measure addiction level
• ✅ Urge Surfing Techniques - Resist compulsions
• ✅ 30-Day Dopamine Reset - Intensive detox challenge
• ✅ 100-Day Challenge Tracker - Long-term transformation
• ✅ Monthly Habit Trackers - Visual progress monitoring
• ✅ Healthy Dopamine Alternatives - What to do instead
• ✅ Screen Time Schedules - Set boundaries
• ✅ Trigger Management - Identify and respond to cravings
• ✅ Relapse Prevention - Stay on track long-term
• ✅ Resource Lists - Apps, tools, support
• ✅ Full PLR/MRR Rights - Use personally + resell
• ✅ Instant Download - Google Drive access
• ✅ Lifetime Access - Re-download anytime

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❓ FAQ

Do I have to quit my phone completely?

No! This is about healthy boundaries, not complete elimination. The goal is conscious, intentional use instead of compulsive addiction.

Will this work if I've tried and failed before?

Yes. This system includes urge surfing (proven technique), dopamine education (understand WHY), and relapse prevention (expect setbacks, plan for them).

How long does the detox take?

Choose your timeline: 30-day intensive reset OR 100-day gradual transformation OR custom approach using the tracking templates.

Is this suitable for ADHD teens?

Absolutely! Content is appropriate for ages 13+ through adults. Addresses ADHD-specific challenges with screen addiction.

Can parents use this to help kids reduce screen time?

Yes! Print relevant pages, work through together, adapt strategies for family screen time rules.

What if I relapse and start scrolling again?

The workbook includes dedicated "Relapses Are Normal" section. No shame—just restart. Progress isn't linear.

Can I customize this in Canva?

Yes! Fully editable Canva template included. Adjust for your specific needs and goals.

Can I resell this workbook?

Yes. Full PLR/MRR rights included. Screen time/digital detox is a MASSIVE market.

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📱 Take Back Your Brain from Screen Addiction

44+ pages. Dopamine reset. Urge surfing. 100-day challenge. ADHD education. Self-assessment. Habit trackers. Healthy alternatives. Screen schedules. Trigger management. Relapse prevention. Printable PDF + editable Canva. PLR/MRR rights. Instant download.

Perfect for: Adults with ADHD, teens with ADHD, phone addiction, social media addiction, gaming addiction, dopamine-seeking brains, digital overuse, parents of screen-addicted teens, ADHD coaches, therapists, school counselors, digital wellness sellers, PLR resellers

Your phone is designed to be addictive. This workbook helps you break free.

Questions? Contact us here