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Digital Detox Guide

7-Day Media Reset Plan

Reclaim your attention. Reset your habits. Choose to be 90% positive.

📥 Download PDF Guide 📖 Read Interactive Guide

📅 Track Your 7-Day Journey

1
Awareness
2
Boundaries
3
Replace
4
Connect
5
Filter
6
Rest
7
Commit

Before You Begin: The Most Important Step

Tell the World. Invite Humanity.

Before you audit your screen time. Before you delete a single app. Before you take your first step toward a healthier media diet—there is one thing that matters most:

Tell the people you love that you're choosing 90.

This isn't just about you. It never was. This is about all of us. Every single human being. Because here's the truth that the algorithms don't want you to know:

There is good in ALL of us. Every person. No exceptions.

But 90%+ of what we're fed—the news, the clickbait, the outrage cycles—is negative, divisive, and designed to make us forget that truth.

The Real Problem Isn't People. It's What We're Consuming.

The media landscape is poisoned. Not by accident, but by design.

This Is Where Choose90 Begins

Choose90 is a personal commitment:

"I will make 90% of my posts, comments, and shares positive and uplifting."

Not because you're naive. Not because you're ignoring problems. But because you refuse to let the algorithms use you as a weapon of negativity.

The 10% is for being human. Bad days happen. Frustration is real. That's okay. You're allowed to be real.

But when 90% of what you put into the world is positive, hopeful, and life-giving? You become the antidote to the poison.

Your First Mission: Declare It. Share It. Invite Others.

Before Day 1, take 15 minutes to do this:

1. Post Your Commitment Publicly

Share on social media, text a group chat, or send an email. Here's a template:

"I'm joining the Choose90 movement. I'm committing to make 90% of my posts, comments, and shares positive and uplifting—because I believe there is good in ALL of us, and it's time we started acting like it. I'm tired of the 90%+ negative media cycle. I'm choosing to be part of the solution. And I'm inviting you to join me. Learn more: Choose90.org"

2. Have the Conversation

Call someone you care about. Don't text—call. Or better yet, sit down face-to-face.

3. Create Accountability

Ask 2-3 people to join you on this 7-day journey. Check in daily. Do this together.

The 7-Day Plan

This isn't about perfection. This is about intentional consumption and becoming the 90% positive force the world needs.

Day 1: Awareness – Take Inventory

Goal: Understand what you're consuming and how it's affecting you.

Morning Action (10 minutes):

Audit your media diet:

  • Check your phone's Screen Time (iOS) or Digital Wellbeing (Android)
  • Write down: Total hours, Top 3 apps, Top 3 websites
  • Ask: How much was negative vs. positive?
  • How did I feel after consuming it?

Throughout the Day:

Notice your triggers. When do you reach for your phone? Track the negativity ratio. You'll likely find it's 90%+ negative. That's the algorithm.

Evening Reflection (5 minutes):

  • What surprised me about my media consumption today?
  • How much negativity am I consuming without realizing it?
  • What do I want to feel MORE of? LESS of?

Day 2: Boundaries – Declutter Your Digital Space

Goal: Remove the 90%+ negative sources and create intentional barriers.

Morning Action (20 minutes):

  • Delete or hide toxic apps: Remove apps that feed you negativity
  • Unfollow/Mute aggressively: Unfollow accounts that spark negativity, comparison, outrage
  • Turn off non-essential notifications: Keep ONLY calls, texts, calendar

Throughout the Day:

Create phone-free zones: Dining table, bedroom, bathroom. Use a physical alarm clock.

Evening Reflection:

How does my phone feel different? What was hardest to delete or unfollow?

Day 3: Replacement – Fill the Void with Intention

Goal: Replace mindless scrolling with meaningful activities.

Morning Action (5 minutes):

Create an "Instead of Scrolling, I Will..." list:

  • Read 10 pages of a book
  • Take a 5-minute walk
  • Text a friend something encouraging
  • Sketch, journal, pray, or meditate
  • Do 10 push-ups or stretches

Throughout the Day:

The 5-Minute Rule: When you feel the urge to scroll, do ONE thing from your list for 5 minutes. Most cravings pass.

Batch your media time: Check social media ONLY during designated windows (12 PM, 6 PM).

Day 4: Connection – Prioritize Real Relationships

Goal: Shift from passive consumption to active connection.

Morning Action (10 minutes):

Reach out to 3 people:

  • Call a friend. Don't text—actually talk.
  • Write a handwritten note or meaningful email
  • Plan an in-person coffee, walk, or meal

Throughout the Day:

Be fully present: Put your phone face-down during meals and conversations.

Practice Choose90 in communication: Make 90% of what you say positive and encouraging.

Day 5: Consumption & Contribution – The 90/10 Filter

Goal: Be intentional about what you consume AND what you contribute.

Morning Action (15 minutes):

Part 1: Audit your media sources

What podcasts, YouTube channels, newsletters do you consume? Do they uplift or drag you down?

Part 2: Audit your own output

Scroll through your last 20 posts/comments. Count: Positive vs. Negative. What's your ratio?

Throughout the Day:

Apply Choose90 to consumption: Aim for 90% uplifting content.

Apply Choose90 to YOUR output: Before posting, ask: Is this positive and uplifting?

Day 6: Rest – Establish Tech-Free Rituals

Goal: Build daily rhythms that protect your mental and emotional space.

Morning Action (5 minutes):

Create a morning ritual WITHOUT your phone: Wait at least 30 minutes after waking before checking your phone. Start with prayer, journaling, stretching, or a short walk.

Throughout the Day:

Establish a "digital sunset": Set a time (8 PM) when you stop consuming media. Use evening for reading, family time, hobbies, rest.

Pro Tip: Charge your phone OUTSIDE your bedroom. This transforms sleep quality and morning peace.

Day 7: Commitment – Lock in Your Reset

Goal: Turn this 7-day detox into sustainable, life-changing habits.

Morning Action (15 minutes):

Review your week: Revisit Day 1 reflections. What's changed? What habits do you want to keep?

Throughout the Day:

Write your Choose90 Media Manifesto. Your personal commitment statement.

"I commit to making 90% of my posts positive and uplifting—because I believe there is good in all of us. I will protect my attention from the 90%+ negative media cycle. I will give myself grace for the 10%. I will not be a weapon of the algorithm. I will be a force for hope. I choose 90."

Evening Reflection:

  • What are 3 non-negotiable boundaries I'm setting?
  • How will I stay accountable?
  • What's one thing I'll do differently tomorrow?

Bonus: Maintenance Plan – Staying Reset

Daily Habits:

✅ Morning: 30-minute phone delay
✅ Throughout the day: Apply 90/10 filter
✅ Evening: Digital sunset 1 hour before bed

Weekly Check-In: Review screen time. Am I aligned with Choose90?

Monthly Detox Day: 24 hours minimal screen time. Reconnect with nature, people, yourself.

Community: Join Choose90 forum or local chapter. Do this together. Forever.

Final Thoughts

This guide isn't about becoming a digital hermit. It's about choosing intentionality over autopilot.

There is good in ALL of us—but we've been fed 90%+ negativity for so long that we've forgotten.

You're not giving up technology. You're taking back control.

Choose 90. Reset your media. Reclaim your life.

Resources & Support

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#Choose90Reset
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Version 1.0 | Choose90.org | © 2025

There is good in all of us. Let's choose to show it.