Wired and drained by your phone? This free worksheet helps you reduce screen anxiety and build calmer habits — no full detox required

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Feeling wired, drained, and weirdly anxious from your phone is far more common than people admit — and it’s usually not a willpower problem. Phones are built to be hard to put down, and most of the pull is emotional, not logical. You don’t have to quit your phone to feel better.

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This free worksheet helps you understand why your phone is so hard to put down and walks you through small, realistic shifts that actually stick — so you get back some focus, time, and calm.

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• Noticing the emotion and cue behind the phone pull
• Mapping one habit loop: cue, routine, reward
• Setting one realistic phone-free window with a calm swap
• Tracking what actually changes in your anxiety

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You’re not weak for finding your phone hard to put down — small, repeatable boundaries give you back your attention, one window at a time.