Phone Detox Checklist

Not a ban. A short list of quiet changes that make your phone less loud, kept realistic on purpose.

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

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.

What's inside

One page that names what is happening when you cannot start, and one small move for each kind of stuck.

For the moments when a feeling arrives at full volume. What is happening, and how to stay with yourself through it.

A short, forgiving sequence for mornings that begin badly. Six steps, no timers, nothing to fall behind on.

This page came from a longer notebook.

It's Not Laziness, It's ADHD is where these tools began — written slowly, in the voice of a friend who finally understands.