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Scroll Control: The Dopamine Detox: A 28-Day Plan to Boost Motivation, Beat Cravings, and Get Your Life Back by Nettie Ayne, Jules Peck

Scroll Control: The Dopamine Detox: A 28-Day Plan to Boost Motivation, Beat Cravings, and Get Your Life Back

by Nettie Ayne , Jules Peck
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Book cover type: Paperback
  • ISBN13: 9798263978341
  • Binding: Paperback
  • Subject: N/A
  • Publisher: Independently Published
  • Publisher Imprint: Independently Published
  • Publication Date:
  • Pages: 182
  • Original Price: USD 7.99
  • Language: English
  • Edition: N/A
  • Item Weight: 250 grams
  • BISAC Subject(s): Self-Management / Time Management

Feel like your phone is running your day? One message turns into an hour. Energy dips, cravings spike, sleep slips. Scroll Control gives you a clear 28-day dopamine detox that helps you stop doomscrolling, reduce screen time, beat cravings, and rincrease attention span in real life.

This is a practical, science-aware program that favors small moves over big promises. You will add gentle friction to time-stealing habits and pull better rewards within reach. The result is a week that feels calmer, more productive, and actually enjoyable.

What you will be able to do

  • Cut evening screen time and set a simple digital sunset that sticks

  • Use a two-minute Urge Surf to stop cravings without white-knuckling

  • Start work on time with Cue Cards, Task Slicing, and a Two-Tab Rule

  • Build steady energy with a protein-first breakfast and a zero-drama snack kit

  • Sleep faster with a short downshift and a 10-minute morning ignition

  • Add joy on purpose with a Novelty Budget and a weekly Adventure Slot

  • Bounce back fast with a 15-Minute Repair when life gets messy

Inside the 28-day plan

  • Week 1: Phone Friction and Evening Calm - trim notifications, add two-tap walls, create a digital sunset

  • Week 2: Cravings and Energy Stabilizers - first-bite breakfast, green-light snack box, afternoon dip plan

  • Week 3: Focus Blocks and Output - 45-minute blocks, body-double options, proof pages you can see

  • Week 4: Joy, Social, and Sustainable Rhythm - rewards that do not bite back, simple accountability, relapse repair

Tools included

  • Printable trackers, checklists, and scripts

  • A one-page plan for quick reference

  • Family screen contract and "phone hotel" setup

  • Repair kit for slips so progress survives tough weeks

Perfect for readers who want to

  • Stop scrolling and break phone addiction without quitting life

  • Increase motivation, beat procrastination, and get things done

  • Sleep better, feel calmer, and get time back for what matters

If you are searching for a dopamine detox that works in a busy life, this book gives you the steps, the scripts, and the small wins that add up. Start today. Two minutes is enough to feel the first shift.

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