Do you sometimes feel that your phone controls you and not the other way around?
Push notifications, emails, chats, videos, endless scrolling...
Our digital devices are always within reach, and so are we.
However, the flood of information, constant availability, and media overstimulation lead many people to stress, inner unrest, and loss of concentration.
According to a recent survey from Switzerland, most people spend over 4 hours daily on their smartphone or laptop, often without really noticing.
This workbook is your personal digital detox program. A loving, scientifically grounded guide to slow down your digital everyday life, with concrete strategies, reflections, and exercises that help you regain focus, calm, and quality of life.
Details
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Format: 21.59 × 27.94 cm (8.5" × 11") – generously, modernly, and clearly designed (exclusive in paper format)
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Scope: 25-50 pages with reflections, exercises, and practical strategies for your everyday life
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Design: In soft, calming colors – inspired by nature, silence, and focus
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Language: Standard German – clear, warm, understandable
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Topics: Mindfulness, productivity, deceleration, conscious media use
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Type: Digital workbook (PDF or interactive fillable on the device)
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Suitable for: At home, in work life, or on the go – everywhere you seek more calm and awareness
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Gift idea: Ideal for friends, family, or colleagues who seek more balance and digital health
Designed with love, scientifically grounded, and focused on what truly matters: your well-being and your path to greater inner clarity.
What to expect in this book journal
In 5 practical chapters, you will learn,
how to understand, change, and consciously shape your digital behavior.
1. Understanding digital constant presence
How smartphones, tablets & co. shape your brain – and why you sometimes feel empty even though you are “online connected.”
2. The psychology of digital addiction
What dopamine, habits, and media usage have to do with your stress level – and how to find new ways to regulate yourself.
3. Mindfulness in digital everyday life
How to become attentive again instead of automatic – with practical exercises, breathing breaks, and moments of awareness in everyday life.
4. Setting boundaries & creating new rituals
Methods to clarify your media usage – including “Micro Detox” strategies and tips for healthy habits.
5. Your digital self-worth
How to stay authentic online, avoid comparison traps, and cultivate self-care in the digital world.
Final chapter:
“Staying consciously connected” – your personal restart with calm, mindfulness, and digital balance.
Why is this workbook different?
This book is not a deprivation program, but an invitation. You will not learn to turn everything off, but to consciously turn on.
Between scientifically based impulses and lovingly designed exercises, you will find space to reflect, write, visualize, and create – all at your own pace. A special focus is on creative expression:
You don't need talent for painting or crafting, just a pen, some time, and the willingness to engage.
If you want, you can work with colors, collages, dried flowers, or small symbols to make your thoughts and emotions visible.
Because creative design engages different areas of your brain than pure thinking: It calms, releases inner tension, and connects you with yourself.
This interplay of science, coaching, and creativity makes the workbook a holistic companion – on your path to more clarity, balance, and inner strength.
Based on modern psychology, mindfulness research, and behavioral science, the Digital Detox Workbook helps you,
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to use digital media consciously,
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to incorporate healthy breaks into your daily life,
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to keep time limits with ease,
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and to feel your life offline again.
Each page connects science, mindfulness, and self-reflection, at your own pace, without pressure.
This is what you get
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lovingly designed workbook pages
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With exercises, checklists & reflection questions
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Scientifically based tips & strategies
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Ideal for everyday life, family, and work
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Optional: interactive version to fill out directly on the device
Ideal for you if...
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you notice that your phone & laptop often drain more energy than they provide
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you want to handle push notifications, media & technologies more consciously
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you have trouble switching off in the evenings
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you are looking for more presence, focus, and real relaxation
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you want a sustainable "digital detox"
What you take away from it
1. More calm in your mind – less digital distraction
2. Healthy boundaries with devices, apps & notifications
3. Mindful routines to recharge offline
4. Clarity on how you communicate digitally with family, friends & work
5. A new awareness of your digital life
Your path to more balance
Start your own digital detox challenge – without pressure, without guilt.
This workbook accompanies you step by step on your journey back to more serenity, focus, and inner balance.
Take the first step today.
You don't need a new device, just the decision to reconnect with yourself.
Available as:
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The Digital Detox Workbook is available as a high-quality paper workbook / journal book. Perfect for anyone who wants to reflect analogously and work consciously offline.
Digital Detox Workbook
Digital detox is more than a trend – it is a movement towards conscious use of our digital world.
In a time when information flows incessantly and push notifications capture our attention, many confuse productivity with constant availability.
Research shows that digital overstimulation increases cortisol levels and promotes long-term stress, sleep problems, and exhaustion (Mark et al., 2016)—At the same time, focus, concentration, and the feeling of inner peace decrease, even at home, in everyday life.
The Digital Detox Workbook helps you break this cycle:
to reflect on your media usage, set healthy boundaries, and create conscious breaks – without deprivation, but with ease and understanding.
With practical methods and scientifically based insights, the workbook leads you to more focus, energy, and inner balance, for a more mindful approach to your phone, laptop, and digital world.