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The Digital Minimalism Cheat Sheet

One page. Three zones, four friction rules, and a 7-day reset tracker. Print it, set up your phone tonight, and take back your attention.

How to Use This

1

Audit your home screen

Move every app off the first page. Then rebuild it in three zones: Tools (dock + page one), Temptations (buried in a folder on page two), Time-wasters (deleted or logged out). Every screen you must swipe past is friction — and friction is the point.

2

Kill the dopamine

Turn on grayscale (Settings → Accessibility → Display & Text Size → Color Filters on iPhone; Digital Wellbeing on Android) and turn off every notification that isn't from another human. Ten minutes, immediate effect.

3

Add friction to the worst offenders

Log out of the one app that still catches you. Set a 15-minute daily timer on it. Delete anything that's pure consumption — you can always reinstall in 30 seconds when you genuinely need it.

4

Track the reset

Fill in your screen time each evening for 7 days. The first three days are the only hard ones — by day seven the compulsion has visibly weakened and you'll have hours back.

📵 My Phone Reset

Fill this in tonight. Print and keep it where you charge your phone.

📱 1 · The Three Zones

Write your apps into the right zone. Be honest.

  • Tools (keep on page one / dock): maps, banking, camera, notes, calendar — apps that solve a problem in under two minutes.
  • Temptations (folder, page two): social, news, games, video — keep them, bury them.
  • Time-wasters (delete or log out): shopping, doomscroll feeds, whatever you open when bored.
🕶️ 2 · The Friction Rules

Tick each one off as you do it.

  • ☐ Grayscale is on (Settings → Accessibility → Display & Text Size → Color Filters)
  • ☐ Notifications off for every non-human app
  • ☐ Worst offender is logged out
  • ☐ 15-minute daily timer set on temptation apps
  • ☐ Do Not Disturb scheduled 1 hour before bed
  • ☐ Phone charges outside the bedroom
📅 3 · The 7-Day Reset Tracker

Write your screen time each evening. Watch it fall.

  • Day 1 — Grayscale + notification audit …………… ____ min
  • Day 2 — Three-zone home screen …………………… ____ min
  • Day 3 — Defaults (DND, charger, deep-work block) ____ min
  • Day 4 — Log out of the worst offender …………… ____ min
  • Day 5 — Track and resist ……………………………… ____ min
  • Day 6 — Track and resist ……………………………… ____ min
  • Day 7 — Celebrate the hours you got back ……… ____ min
📏 The Rules (print these)
  • Friction beats willpower. Make the bad habit cost something; make the good habit easy.
  • Defaults run forever. Willpower has a bad day; a scheduled DND never forgets.
  • Log out of the worst one. The app you must log into gets opened a fraction as often.
  • Replace, don't just remove. Have a short list of what to do with the hours: read, walk, call someone, deep work.

Take Back Your Attention

The full guide covers every step in detail — why the feed is designed to trap you, the exact phone settings to change, and what to do with the hours you get back.

Read the Full Guide →

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