Phone Detox Checklist

Advice to simply use your phone less rarely survives contact with an ADHD brain. This checklist changes the phone instead of relying on restraint.

Every item is a one-time setting or small rearrangement — the sort of thing you do once and benefit from for months.

Inside

This one is still being typeset — it will appear here shortly.

Added 22 March 2026

If this one helped

A few others from the shelves that tend to sit well beside it.

What to do when your mind is loud and the day is still going. Five minutes, one page, no equipment.

The twenty minutes that make a home feel liveable again — in the order that makes the biggest difference first.

A single sheet for one short stretch of work: what you're doing, what you're not, and where to put the distractions.

If these pages help, there is a longer one.

It's Not Laziness, It's ADHD is the notebook these resources were drawn from — written slowly, for women who are tired of feeling behind.