Tired of feeling “always on” and rarely done? This action-first guide helps you stop paying the distraction tax, without quitting your phone or your job.

In five simple, repeatable steps, you’ll turn noisy defaults into calm systems: Notification Triage (Default Off, Chosen On), Focus Sprints with the 3-Minute Launch, distraction-free workspace design, social media on your terms, and light weekly/monthly resets that keep everything running. No shame. No heroics. Just practical moves you can start today.

Inside, you’ll learn how to:

• Set clear tech boundaries, reply on a schedule, and make true emergencies easy to reach.
• Rebuild your relationship with social: scroll slots, purpose-driven sessions, and kind boundary scripts.
• Create a workspace that makes focus the default (One-Tab Rule, blockers, safe research exceptions).
• Start fast, stay on track, and finish clean with the 3-Minute Launch and End Clean.
• Run a 30-Day Digital Reset: Week 1 (noise), Week 2 (friction), Week 3 (drift), Week 4 (reinforce).

If you want fewer pings, faster starts, and evenings that actually feel like off-time, this book gives you the systems, and the gentle discipline, to make it happen.