Your phone is your bank, your office, your map and your family WhatsApp group. You can't throw it away, and you don't have to.

Phone Habit Reset is a practical 30-day workbook for busy adults who keep getting pulled into reels, Shorts, group chats and late-night scrolling. It doesn't ask you to quit your phone. It helps you cut back and use it on purpose. Every tool comes from published research, and the book is honest about what that research does and doesn't show.

What's inside:
- A screen-time audit, a reflection quiz and a 3-day diary
- A triggers map and CBT-style thought records for the "I'll just check" moment
- If-then plans and a 25-minute phone makeover (notifications, grayscale, app limits)
- Urge surfing, slow breathing and illustrated 5-minute yoga breaks, with safety notes
- A bedroom phone curfew, a simple walking plan and WhatsApp-group rules for families
- 30 one-page daily tasks with trackers, a Quick Path for low-energy days and a 90-day plan for slips
- A note for readers with ADHD or focus difficulties

Write-in worksheets throughout, with examples from everyday life in India. Short chapters, with research references at the end of the book.

This book is educational self-help. It is not medical or psychological treatment and does not diagnose or cure any condition. If you are struggling, please speak to a qualified professional.