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The 7-day reset
Not a fast — a renovation. Each day removes one default and replaces it with something better. By Sunday the phone still works; it just stops working on you.
One week, one change per day
| Day | Change | Takes | Done |
|---|---|---|---|
| Mon | Kill every notification except calls, texts and calendar. Settings → Notifications, be ruthless. | 10 min | ☐ |
| Tue | Move the charger out of the bedroom. Buy a $10 alarm clock if you need one. | 5 min | ☐ |
| Wed | Switch the screen to grayscale. Set the shortcut so color is a choice, not the default. | 2 min | ☐ |
| Thu | Delete the one app that eats most of your evenings. It'll survive on the web, which is exactly the friction you want. | 1 min | ☐ |
| Fri | Install one blocker and cap your two stickiest apps at 30 min. | 15 min | ☐ |
| Sat | Two hours outdoors, phone on Do Not Disturb in a pocket or at home. Notice how long two hours feels. | 2 h | ☐ |
| Sun | Rebuild your home screen: tools on page one (camera, maps, notes), everything else in one folder on page two. Review the week; keep what worked. | 20 min | ☐ |
Name: Week of:
After the week
Most people keep Monday, Tuesday and Sunday permanently, and relax the rest. That's success — the point was to make the defaults yours again. Measure the change with the calculator: even one reclaimed hour a day is ~2 waking years over an adult life.