Take the 3-minute survey to capture your baseline and generate a Digital Balance Index (DBI).

Learn how to check Screen Time (iOS) / Digital Wellbeing (Android); note yesterday and last week totals.

Set one measurable goal for the week (e.g., “After 10 pm: –30 min on social apps”).

Create a 60–90 minute wind-down: enable Sleep Focus/Do Not Disturb, dim screen, avoid stimulating apps.

Use a non-phone alarm or charge the phone outside the bed area.

Aim for 7–9 hours of sleep; log your actual sleep time.

Run a 30–60 minute deep-work block (Pomodoro timer).

Turn on Focus Mode / App Limits; silence non-essential notifications.

Pick one assignment to finish start-to-finish; note distractions and how you handled them.

Plan one offline activity (club, sport, walk) and try a phoneless lunch/meeting.

Batch messages: reply at set times instead of constant checking.

Log mood and energy before vs. after the offline activity.

Compare your DBI vs. Day 1 and reflect on what worked.

Choose one habit to keep for the next 2 weeks.

Celebrate Balance Champions (progress, teamwork, helpful tips).