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The 7 Day Reset: A Simple Plan to Reclaim Your Time
Ready to make the switch? Learn how to move from a smartphone to a dumb phone without losing essential contacts, missing important messages, or feeling disconnected.
9 min read
1 May 2025Less scrolling.
More living.
Everything you need to reduce screen time and detox from your phone — with the research already done, so you can start today.
It's not goodbye. It's see you less.
The changes when we reduce the screen time.
Better sleep
A phone that stays quiet at night means you actually rest.
Focused mornings
Start your day on your terms — not with a notification queue.
Present at dinner
No urge to check. Just the people in front of you.
More time outside
When your phone is boring, the world becomes interesting again.
Hours back every day
The average smartphone user spends 4+ hours on their screen daily.
A tool again
A phone that calls, texts, and nothing else. Just like it should be.
Our mission
We're not anti-technology.
We're pro-presence.
Most of us didn't decide to spend hours scrolling. It just happened. Sunday Offline is a small project to help you be more present. One day at a time. Sunday feels like a natural place to start. But today works too.
About Sunday OfflinePractical guides
Guides to help you switch
Free Printable 7-Day Reset
Print it out and really disconnect — one day at a time. Add your details to download the printable version, and don’t miss out on future news.