Phone & Digital Reset

Audit notifications, apps, saved payments, night-time use and support shortcuts with this free digital trigger worksheet.

Private in-browser tool

Use this when a phone turns an urge into an action too quickly. The aim is to add one useful pause and one faster route to support.

01What is the fastest digital route from cue to action?Think in taps or steps without recording private contact details.02Which notifications or prompts could be reduced?Mute, unfollow, schedule or remove only what fits your plan.03Where could payment or access be less instant?For example saved cards, one-tap payment, automatic sign-in or an app shortcut.04What could move off the home screen or be blocked?Choose the highest-value change rather than reorganising everything.05What would make night-time use less automatic?Focus mode, charging location, cut-off time or a different first activity.06What useful shortcut should become easier to reach?Support, maps, music, reminders, learning or another recovery-supportive action.

What next?

Keep the next step useful

Explore another free toolStay with the website and try a different part of the method. →See what the complete workbook addsMore than 50 write-in tools plus the full 30-day approach. →Find professional training for your teamBring the framework into practice through live Zoom or Microsoft Teams training. ↗