Take a Break: A Month of Digital Mindfulness

(Printable Journal)

Your 31-day pause from the scroll.

If you’ve ever caught yourself reaching for your phone out of habit—or feeling drained after another “quick” scroll turned into an hour—you’re not alone. Take a Break is a guided digital mindfulness journal to help you step back, reset, and reconnect with what matters most.

Over the course of 31 days, you’ll explore daily prompts, track your habits, and experiment with real-world activities that support your well-being. There’s no pressure to delete all your apps or go off-grid. This is about balance, not extremes.

Inside the journal:

• Pre- and post-break assessments to reflect on your habits
• Daily pages with simple, thoughtful prompts
• A mood + insight tracker to spot patterns
• A curated list of offline activity ideas
• Space to free-write and check in with yourself
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Whether you're easing off social media, creating better boundaries with your phone, or just looking for a soft place to land—this journal can be your guide.

Format: Printable PDF (undated, so you can start anytime)

Length: 31 daily pages + assessments, prep, and reflection space

Best for: Anyone craving a healthier relationship with tech and a little more space to breathe