A free printable with one small thing to do off your phone for each of thirty days. Nothing on the list takes more than twenty minutes, and none of it is binding.
One email now, then a quiet letter every other Sunday. Unsubscribe any time.
5+ hrs
roughly what the average Australian adult spends looking at a screen each day
30
small offline things, one per day, none over twenty minutes
0
pressure to do them all, in order, perfectly
Habit research (Lally et al., 2010) puts the average time to lock in a new behaviour at 66 days. Thirty isn’t that. Thirty is enough to feel a shift, without asking you to commit to a new identity.
These are gentle suggestions, not rules. You can’t fail this. There’s no streak to break and no app sending you a guilty notification at 9pm.
Skip a day.
Life happens and the day gets away from you, so pick it up tomorrow instead. The numbering matters a lot less than the noticing.
Swap things around.
Today says “walk without headphones” but it’s raining? Do “read for twenty minutes” instead. The list is yours.
Repeat the ones you love.
If Day 4 was “phone in another room while you eat” and it changed your dinner, do it every night. Some days don’t need replacing.
Stop when you want.
Stop at day eleven or day twenty-two if that is where it runs out. Keep whichever ones did something for you and let the others go. It was a gift, not a tally.
The point is noticing, not perfection.
Thirty small things to do instead of the scroll, one for each day. None of them involve meditating at sunrise or journalling about your highest self, and none of them need anything you do not already have in the house.
Buy flowers for no reason. Walk down a street you have never walked down. Ring your mum instead of texting her. Finish the book on the bedside table, or just sit outside for fifteen minutes with the phone left in the house.
Print the one page, stick it on the fridge, and tick things off as you go.
Eight pages · A4 · Prints in black and white · Free
MERRI is a real-life community for women who want less screen and more Sunday. We make the Offline Box, a monthly subscription that puts a small piece of real life in your letterbox: something to make, a recipe, seeds, a book, and a letter worth writing back to.
The 30-Day Offline Challenge is on us. Take what you want from it. The Offline Box is here when you’re ready for more.
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