Take Back Control of Your Time

Most people don’t realise how much of their day is consumed by unconscious screen use — until they actually track it.

This simple Monthly Digital Habit Tracker is designed to help you:

Build awareness of your daily screen habits
Identify patterns that are draining your focus and energy
Take small, consistent steps towards more mindful digital use
Become more present with your time, your family, and yourself

Because real change doesn’t start with restriction… it starts with awareness.

How to Use This Tracker

Step 1: Set Your Intention

At the start of the month, write your Goal of the Month
(e.g. “No phone during meals” or “Reduce screen time before bed”)

Step 2: Track Daily

Each day, simply mark your progress
Keep it honest — this is for you, not perfection
Focus on consistency, not being perfect every day

Step 3: Stay Aware

Notice patterns:
- When do you reach for your phone the most?
- What triggers your scrolling? (boredom, stress, habit?)
Awareness is where change begins

Step 4: Reflection

Fill in Lessons Learned
Ask yourself:
- What changed in my focus, mood, or energy?
- Where did I feel more present?
- What habit do I want to carry forward?

Note: At checkout, you would be asked to enter your email and phone no. - we would love to stay in touch with you. However, if you dont want to provide, you can leave blank & still checkout.

Vin & MJ

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