4.9
Average rating from 120+ participants
The 14-Day ADHD Phone Pull Reset: Build a 90-Minute Daily Focus Block
.png)
By
ZARRIN TASNEEM
Human Behavioral Strategist, Psychologist
FAQs
What exactly do I get when I buy this ebook?
You’ll receive a downloadable PDF (~15,000 words) and two printable toolkits: the Device Settings Playbook (iOS/Android) and the Daily 90-Minute Focus Block Toolkit. Everything is designed for quick setup, with checklists, templates, and flowcharts you can use immediately.
How much time will this take each day?
Plan 20–30 minutes for setup on Days 1–3 (device settings and environment tweaks). From Day 4 onward, you’ll run one 90-minute focus block daily, supported by short, ADHD-friendly micro steps.
Will I miss urgent calls or important messages?
No. The playbook shows you how to whitelist critical contacts and set emergency bypass so truly urgent calls still break through. Non-urgent noise is muted during your block to keep pulls low.
Do I need special apps or a specific phone?
No new apps required. The ebook uses built-in features on iOS and Android (Focus/Do Not Disturb, Screen Time/Digital Wellbeing, notification channels) plus simple physical cues and paper tools.
What if my schedule is chaotic or I work shifts?
The system includes a variability budget, alternative time slots, and on-ramp/off-ramp protocols. You’ll choose a consistent block window for your reality (weekday and weekend options) and keep the habit even on irregular days.
I’ve tried focus tips before—how is this different?
This program pairs measurable metrics (phone pulls per hour) with environment design, device filters, and ADHD-specific rituals. You’ll know what to change, how to track progress, and how to recover quickly when things wobble.
What learners are saying
Reviews from adults and couples
.svg)
.svg)
“The small, daily steps felt doable on our hardest weeks — and the way we repair after conflict has completely changed.”
Rebuilding Communication
The daily lessons helped us slow down and communicate with more care. Instead of reacting quickly during disagreements, we started noticing our patterns and using simple tools to repair the conversation. It made our relationship feel calmer, safer, and more connected.
Small Steps That Fit Real Life
I appreciated how realistic the program felt. The exercises were short enough to fit into a busy week, but still meaningful. Each step gave us something practical to reflect on, especially during stressful moments when communication usually became difficult.
Calmer Conflict Conversations
The biggest change was learning how to pause before responding. The program helped me understand my emotions more clearly and speak without becoming defensive. Our difficult conversations still happen, but they feel more respectful and easier to repair now.
Better Emotional Awareness
This course helped me recognize what I was feeling before it turned into frustration or distance. The reflection prompts made emotional awareness feel simple and practical. I started understanding my needs better and communicating them in a calmer way.
Practical Tools For Couples
We liked that the program gave us real tools instead of vague relationship advice. The exercises helped us talk about boundaries, trust, and emotional safety with more clarity. It felt supportive, practical, and easy to return to throughout the week.
Stronger Repair After Conflict
The repair exercises were the most helpful part for us. We learned how to come back to a conversation without blaming or shutting down. It gave us a simple way to reconnect after hard moments and move forward with more understanding.
Helpful Between Sessions
Emily Carter
Clearer Relationship Patterns
The program helped me understand why I sometimes pull away or ask for reassurance. It did not feel judgmental or overwhelming. Instead, it helped me notice the pattern and choose a better response with more patience and self-awareness.
Simple But Meaningful
The lessons were simple, but they made us think deeply about how we communicate. We started using better language around needs, expectations, and trust. By the end, we felt more prepared to handle daily stress as a team.
More Connection In Daily Life
What I liked most was how easy the tools were to use in everyday life. We used them after work, during stressful evenings, and before difficult conversations. The small daily practices helped us build more connection over time.
