This report lays out a hands-on, seven-day program to break free from digital overload and restore your focus, sleep, and peace of mind. Each day introduces a simple, science-backed habit—from morning tech-free rituals and notification audits to evening screen-shutdown routines and mindfulness exercises—paired with practical alternatives like journaling, outdoor breaks, and social check-ins. Along the way, it explains how constant connectivity hijacks attention and circadian rhythms, and provides strategies for gradually weaning off devices so you can sustain a healthier digital balance long after the week is up.