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

By Jules Peck

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.

• Format: Paperback
• Language: English
• ISBN: B0FQ2RM29Z
• ISBN13: 9798263978341
• Release Date: September 2025
• Publisher: Independently Published
• Length: 182 Pages
• Weight: 0.55 lbs.
• Dimensions: 0.4" x 6.0" x 9.0"