REWIRED · Free 30-Day Challenge
The 30-Day Unscroll
The challenge from the back of Unscrolled — the whole book turned into one small move a day. Thirty days, most of them ten minutes or less, that retrain the thing the machine spent years training. You don't need the book to start. You don't need an account. You need a month, mostly.
The printable tracker
All thirty days on one page. Print it, stick it somewhere you'll see it, check the boxes.
Download → Free PDF · teachers & leadersThe group & classroom kit
How to run it with a class, team, or youth group — discussion prompts and a wall tracker included.
Download →Want the daily nudge?
The tracker is free either way. Drop your email and we'll send one short nudge a day for thirty days — the day's move, nothing else. No spam, no selling your address, unsubscribe anytime.
The thirty days
Tiny is the point — a move you'll actually do beats a heroic plan you'll abandon by Friday. A missed day is not a failed challenge: no starting over, just do the next day. And it's better with company — a friend, a sibling, a whole class.
Week 1 — See It
- Day 1 Phone out of the bedroom (stays out all month)
- Day 2 Catch the reach — choosing it, or is it choosing you?
- Day 3 Ten minutes, one task, phone in another room
- Day 4 Feed audit: mute 3 accounts that make you feel worse
- Day 5 Kill every non-human notification (stays off)
- Day 6 Go grayscale (stays gray all challenge)
- Day 7 Check-in: write one sentence on what's different
Week 2 — Take the Controls
- Day 8 Boring home screen — tools up front, feeds buried
- Day 9 Focus ladder rung one: 15 minutes single-tasking
- Day 10 Feed audit round two: cut or mute 3 more
- Day 11 Pick a nightly phone-down time — hit it tonight
- Day 12 Hold the line: same phone-down time again
- Day 13 Focus ladder rung two: 20 minutes
- Day 14 Check-in: what's easier than two weeks ago?
Week 3 — Rebuild
- Day 15 A bored-on-purpose walk — no phone, no earbuds
- Day 16 Full wind-down: phone out, lights low, real sleep
- Day 17 Focus ladder rung three: 25 minutes
- Day 18 Waiting somewhere? Leave the phone in your pocket
- Day 19 Write your reward menu: 5 real-world good things
- Day 20 Order off the menu — do one item today
- Day 21 Check-in: what did you do with the found time?
Week 4 — Build a Life
- Day 22 Text one real person one specific plan
- Day 23 Another item off the reward menu
- Day 24 Start making something small
- Day 25 Twenty focused minutes on the thing
- Day 26 Show up to the Day 22 plan, phone in pocket
- Day 27 Finish the thing and ship it — done beats perfect
- Day 28 The long walk (yes, still no earbuds)
- Day 29 Choose what stays for good (hint: the bedroom one)
- Day 30 The attention audit — repeat monthly, forever