4.9
Average rating from 120+ participants
The 14-Day ADHD Phone Pull Reset: Build a 90-Minute Daily Focus Block
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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
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“The small, daily steps felt doable on our hardest weeks — and the way we repair after conflict has completely changed.”
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