Thirty-seven printable pages, thirty days, and one small thing to do each day. There is no detox in here and no app you have to delete. You do one real thing, write a sentence about it at night, and let the month do the rest.
It moves through four weeks and each one has a job. You notice first, then you start replacing, then you change the setup so it holds without you thinking about it. The last week is the one that makes it stick.
You change nothing at all this week. You find your screen time number and write it down, catch the moments you reach for the phone without deciding to, and put one honest sentence on the page each night. Most people find the number starts moving before a single rule arrives.
Now you start swapping, one scroll moment a day for something real. Ten minutes of a book instead of the evening scroll, a letter that actually gets posted, dinner cooked with the phone in another room. This is also the week your charger leaves the bedroom for good, which does more work than everything else combined.
Willpower runs out at exactly the hour of the day you need it most, so this week you stop leaning on it. You batch the checking into two fixed times, turn off every notification that is not a person, put some friction between you and the worst app, and build a five minute morning that runs itself.
The week that decides whether any of this is still true six months from now. You cut thirty days of ideas down to two house rules, tell the people you live with what they are, and write your plan for the night it goes wrong before that night arrives. It ends with what actually changed and the three things you are keeping.
Ruled writing space on every daily page, and underneath each day a short note on why it is that day and not another, drawn from the research on attention and habit rather than invented. Four week openers, three reflections, a closing page, and a plain-English summary of the four studies the whole month rests on.
No PDF works for everyone. Here is the honest version of who picks this up and finishes it, and who probably would not.
You land on a download page the moment you pay, and a copy goes to your inbox so you can find it again later.
The download opens as soon as you check out, and we email you a copy as well. Nothing to ship, nothing to install.
Designed around A4, which is what your printer at home already takes. On US Letter, tick fit to page and it comes out right. Any paper does the job, though something with a bit of weight is nicer to write on.
Buy it once and it is yours. There is no subscription, nothing renews, and no login to lose.
No. Most people do not. The workbook is built so that if you miss a day or three, you pick up where you are, not where you “should be”. There is no streak to break and no badge to lose. The work is the noticing, not the perfection.
It will not ask you to. Some people end the thirty days having deleted Instagram and TikTok, and some people end with the same apps installed but with a quieter relationship with them. Both count.
Yes, that is the point. Writing by hand is what makes the workbook work, and a tablet stylus is not the same. If you do not have a printer, your local library or print shop will print it for about ten dollars.
Yes, and the loveliest version we have seen is people printing it themselves and tucking it inside a card. If you would rather we sent it as a gift with a note from you, write to hello@wearemerri.com.au and we will sort it out.
You can pick it up again any time, the PDF is yours forever. We hear from a lot of buyers who do the workbook a second time the following year, in a different season.
Thirty days from now you could have two rules you actually keep, a few evenings back, and a written record of what changed and what did not. That is what fourteen dollars buys, paid once.