30-Day Digital Reset

Action du jour: Write down 5 times today you picked up your phone, and for each one answer: What was happening right before? (bored, stressed, waiting, lonely, scrolling in bed, craving a break, etc.). Don’t judge-just record.

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Day 2 - Make a Simple Screen Time Snapshot

Conseil du jour: Tracking doesn’t have to be complicated to work. Today you’re not trying to catch your own flaws-you’re trying to see what’s real. Most people are shocked by how screen time is split between “intentional use” and “automatic use.” Automatic use is the stuff that happens when you weren’t planning to be online.

Nadia’s snapshot showed a pattern: her longest sessions happened during transitions-between tasks, after work, and while waiting for things to load. If that’s you too, good news: transitions are easier to redesign than your whole life.

Action du jour: Check your phone’s screen time stats (or a tracker in your settings) and write down your total screen time and the top 3 apps for today. Then add one note: When did you use screens the most? (morning, lunch break, evening, late night).

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Day 3 - Name Your Top Triggers (The Trigger Map Part)

Conseil du jour: Now you’re going to turn your notes into a map. Look at your Day 1 picks and your Day 2 stats and find repeat themes. Triggers usually fall into a small set: notifications, boredom, stress, routines (like brushing teeth or commuting), and “just waiting” moments.

Here’s the trick: don’t try to name a trigger in a perfect, poetic way. Use plain words. If it’s “I was tired,” write “tired.” If it’s “I felt behind,” write “behind.” Your brain likes clarity, not mystery.

For Nadia, three triggers kept showing up: notification pings, the after-work crash, and the “I’ll just check one thing” habit while she was still half in work mode.

Action du jour: Create a quick list called “My Top Triggers” with 3 triggers you noticed most. For each trigger, write one sentence: What I’m doing right before and what screen usually follows.

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Day 4 - Remove One Trigger at the Source

Conseil du jour: If your Trigger Map shows stress, notifications, or routines pulling you in, the fastest wins are usually the easiest removals. Today you’re not building a new personality. You’re changing one setting or one environment so your old behavior has a harder time starting.

This is especially powerful for Nadia, because customer support means messages are constant. Her problem wasn’t that she needed screens-it was that her phone trained her to treat every buzz like a fire. When you reduce the “always on” feeling, you reduce the impulse.

Action du jour: Pick one trigger source to remove today and do it now. Choose only one: - Turn off non-essential notifications for one app (or all but calls/texts). - Delete one app from your home screen (keep it installed if you want, but remove the shortcut). - Move your charging spot away from your bed (or at least out of arm’s reach).

After you do it, write: What changed for you in the first hour?

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Day 5 - Break the Routine Loop (A 10-Minute Replacement)

Conseil du jour: Most screen habits aren’t random. They’re loops: a moment hits → you feel something → you reach for your phone → the feeling drops → your brain remembers that path. To break the loop, you need a replacement that’s close enough to work but different enough to interrupt the automatic pull.

Think about the moments you flagged yesterday. If it’s “after work,” your replacement should happen right after work. If it’s “waiting,” your replacement should start while waiting. Timing matters more than the perfect activity.

Nadia noticed her loop was strongest right after her last ticket. She’d sit down, feel the stress drain out (and the emptiness show up), then immediately scroll. Her replacement wasn’t some grand hobby-it was a short physical reset that told her body, “We’re done with that mode.”

Action du jour: Set a 10-minute replacement for your most common trigger. Choose one: - A shower (or face wash + fresh clothes). - A short walk outside. - A “reset” stretch routine (2-3 minutes) plus tidying one small area. - A no-screen music session while you do one physical task (laundry, dishes, wipe the counter).

Then write when you’ll do it and what you’ll do first step.

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Day 6 - Spot Your “Almost” Moments and Close the Gap

Conseil du jour: Here’s where people mess up: they only track the times they clearly used their phone. But your real power is in the “almost” moments-the second before you pick it up. That’s the moment where you can decide instead of drift.

Try to notice what your body does right before the reach. Is it a sigh? A glance? A hand movement toward the pocket? That tiny pause is your opening. When you catch it, you’re not weak-you’re finally aware.

Nadia said the biggest change for her wasn’t “I never used my phone.” It was that she started seeing the pattern sooner. She’d feel the urge, then she’d check her Trigger Map and go, “Oh-this is the after-work crash. Not an emergency.”

Action du jour: For the next time you feel the urge, do this one-step interruption: put your phone face-down and wait 60 seconds before deciding anything. During the 60 seconds, ask yourself one question: What trigger am I actually dealing with right now? Then write the answer.

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You’ve now done the core work: you mapped where screen time comes from, found the repeated pulls, and removed at least one friction point. Next, you’ll turn that map into a plan for how to handle the moments when the urge shows up-because knowing your triggers is great, but knowing what to do in the moment is what makes the reset stick.

End of chapter one. 4 more chapters in the full book.