The free printable. One small thing to do off your phone, every day, for thirty days. None of them take more than twenty minutes. None of them are binding.
One email now, then a quiet letter every other Sunday. Unsubscribe any time.
5+ hrs
average daily screen time for an Australian adult
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. Today gets away from you. Pick it up tomorrow. The numbering matters 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 11. Stop at day 22. Take what serves you. Leave the rest. The printable is a gift, not a tally.
The point is noticing, not perfection.
Thirty small, real, doable things to do instead of the scroll. One per day. None of them take more than twenty minutes. None of them are meditating at sunrise or journaling about your highest self.
Phone in another room for a meal. A walk without headphones. A real letter to a real person. A book finished. A coffee drunk before checking your phone.
Print it. Stick it on the fridge. Tick the ones you do.
Eleven pages · Printable · Beautifully laid out · Free
Connected au is a real-life community for women who want less screen and more Sunday. We make the Offline Box, a monthly subscription that lands a small bit of real life in your letterbox. A letter to write, a recipe, seeds, a book, an art prompt.
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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