A practical digital minimalism protocol for knowledge workers who can't vanish to a cabin. One e-book, eleven ready-to-use tools, and a calendar that tells you exactly what to do each day.
Unplugged & Productive · Bodhih Pro Kits · 19 by Bodhih Training, trainers to 2,000+ companies since 2008.
Digital minimalism means choosing a small number of technologies that clearly serve what you value and using them on purpose. Start by measuring three honest days of screen time, then triage notifications and simplify your phone. Unplugged & Productive by Bodhih Training turns this into a 30-day protocol with a tracker, journal and calendar.
Want the full free guide first? Read How to Reduce Screen Time When Your Job Lives on a Screen.
You plan two hours for the important report and get twenty-minute scraps between chat threads. By 4 p.m. you've been busy all day and finished very little that matters.
You go upstairs to read and look up an hour later from short videos and one more work message. You sleep later than you meant to and wake up reaching for the same screen.
You've deleted the apps before. By the following month they were back, and you were using them more. Willpower alone was never a fair fight against products designed to keep you scrolling.
Your manager messages at 11 p.m., the team replies within minutes, and the family dinner table has four phones on it. Changing on your own feels impossible when the norms pull the other way.
Imagine the first Monday after you open the Screen Time Tracker and log three honest days. For the first time, you can see exactly where your minutes go, and as you look at the numbers you notice which two apps you'd be relieved to have less of. Nothing has changed yet, and already something feels different: you're choosing, not drifting.
By the end of the first week your phone is quieter. You've sorted every app into Interrupt, Quiet, Badge only or Off, your home screen holds only tools, and the colour has drained out of the feeds you used to open without thinking. You pick the phone up and, more and more often, you put it back down again.
Picture a Thursday in Week 2. Your deep work block is in the calendar, named after the thing you're finishing. Your phone is in a drawer, your status line tells colleagues when you'll reply, and the report that has sat for three weeks moves forward by a whole section before 10:30. When you close the laptop at the end of the day and say 'done for today', you mean it.
And then think about Day 30. You open the Dashboard sheet and compare your Week 4 average with your baseline. Your family has a signed agreement on the fridge, your team has quiet hours that even the manager respects, and you've written five to ten personal tech rules that genuinely earned their place. Whether you start with the phone setup tonight or the baseline log tomorrow, the protocol carries you from there.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
Log daily minutes by category and pickups, see weekly averages, change versus baseline and hours reclaimed, audit every app and tick off the 30-day protocol.
Fillable weekly journal: daily task tick boxes, a daily log, weekly reflection and a Day 30 before-and-after review.
Write the five to ten device rules you'll actually keep, with triggers, exceptions and a plan for slips.
A fillable household agreement everyone helps write and signs: shared rules, tech-free zones, bedtimes, a slip signal and a review date.
Plan a screen-light half-day, day or weekend: allowed exceptions, who to tell, what to do instead, and a reflection afterwards.
An editable one-page team agreement plus a 60-minute workshop plan: response times per channel, what counts as urgent, quiet hours, focus hours and meeting rules.
27 ready-to-use status lines, auto-replies, email signature notes and conversation openers for managers, teams, friends and family.
A one-page, step-by-step checklist to turn your phone from a slot machine into a toolbox: home screen, notifications, grayscale, limits and bedroom.
Fifty screen-free ideas grouped by time and setting, for evenings, weekends and digital sabbaths.
The four-bucket notification triage, email and chat windows, the four processing verbs and a shutdown ritual on one page.
Every day of the protocol as a short calendar event with what to do, plus a monthly tech check and a quarterly declutter. Imports into Google, Outlook and Apple Calendar.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Why digital minimalism works for people with real jobs, and how the 30-day protocol is structured.
The business model behind free apps, the hooks that keep you scrolling, and three questions to judge any tool.
Three days of baseline tracking and an app audit that shows where your time really goes.
The four-bucket method that cuts interruptions to the few that deserve them.
Communication windows, four processing verbs, a shutdown ritual and the exact words to tell colleagues.
The 15-minute phone setup: a tools-only home screen, grayscale, app limits and a charger outside the bedroom.
How to protect recurring time for demanding work, and how to ask your manager for it.
Moving social media from ambient to scheduled with purpose, place and period.
Three soft edges for your day, and how to plan a first screen-light sabbath.
Running a family tech meeting where everyone, adults included, helps write and sign the rules.
Making team communication norms explicit: response times, a definition of urgent, quiet hours and focus hours.
Personal tech rules, monthly checks and a three-day reset for when habits slide.
Every day's task on one set of tables.
Straight answers to the most common sticking points.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
Chloe, a UX designer in Melbourne, did the notification triage and felt better, but her screen time barely moved. When she checked the pickups figure, she understood why. She wasn't being called to the phone; she was going to it. Thirty, forty, eighty times a day her hand would drift to her pocket, wake the phone and land on the same bright icons in the same bottom row. Notifications pull you in. A badly arranged phone invites you in. This chapter is about removing the invitations. Small amounts of friction are surprisingly powerful. If an app takes three taps and a search to open instead of one thumb press, you'll open it less, often without noticing. If your home screen shows only tools, not toys, picking up the phone becomes a quick errand instead of an open door.
| Free templates and typical advice | This kit | |
|---|---|---|
| Approach | Delete everything for a week, then slide back | Keep what you value with clear rules, drop the rest, over 30 structured days |
| Measurement | A vague sense that you're on your phone too much | A tracker that calculates baseline, weekly averages, change versus baseline and hours reclaimed |
| Work reality | Advice that assumes you can go offline | Email and chat windows, status lines, scripts for your manager and a team norms agreement |
| Home life | Rules imposed on children only | A family agreement everyone writes and signs, adults included |
| Daily guidance | A long list of tips to remember | A calendar file that drops one small task into each day |
| After the 30 days | Nothing | Personal tech rules, monthly checks, a quarterly declutter and a three-day reset plan |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
Open the Screen Time Tracker tonight, log one honest day, and let the calendar guide you from there. Whether you begin with the 15-minute phone setup or the three-day baseline, thirty days from now you'll know exactly what you want your technology to do for you.
Personal licence for the buyer's own use (and use with your own team or clients where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
Ready-to-use decks on habits and behaviour design.
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250+ AI-graded assessments to measure skills and earn verified credentials.
Individual development plans that start from evidence and stay yours.
Run this topic as a live workshop for your team, in person or online.
Book a vetted coach for career, leadership or communication. Pay per session.
Certification pathways in Applied AI, Workplace English and management.
Digital minimalism is an approach, popularised by the computer scientist Cal Newport, of choosing a small number of technologies that clearly serve what you value, using them on purpose and letting go of the rest. It is not about rejecting technology. This kit adapts the idea for people with full-time jobs and families.
Measure first, then change your environment rather than relying on willpower. Turn off most notifications, strip your home screen to tools, try grayscale, batch email and chat, and charge your phone outside the bedroom. The 30-day protocol walks you through each step in order.
Yes. The protocol separates the one or two channels that genuinely need quick responses from everything else, and includes scripts and status lines for colleagues. Always check your company's policy on response times and agree what counts as urgent with your manager.
Log three ordinary days in the Screen Time Tracker before changing anything. To go deeper, measure your starting point with AssessAll's Task Switching and Interruption Recovery, Attention & Control (Interactive) and Resilience & Stress Management assessments, then retake them after the 30 days.
Your Personal Tech Rules and Day 30 review make a strong starting point. Jobulary helps you turn assessment evidence into an individual development plan, and its guide to the fresh start effect explains how choosing the right day to begin, such as a Monday or the first of a month, makes a reset more likely to stick.
Move the charger out of your bedroom, use a cheap alarm clock, and choose a screens-off time about an hour before sleep, which is in line with NHS Every Mind Matters guidance. Have an offline alternative ready; the 50 offline activities sheet helps. This is educational content, not medical advice.
Agree them together rather than imposing them. The Team Quiet-Hours and Async Norms Agreement includes a 60-minute workshop plan covering response times per channel, a definition of urgent, quiet hours, focus hours and meeting rules. Check local employment law and HR policy before adopting anything formal.
Yes. The Screen Time Tracker is an Excel file that opens in Google Sheets and Excel, with formulas, drop-downs and charts that work in both. The fillable PDFs work in Acrobat Reader and note-taking apps such as GoodNotes, and the Word templates open in Word and Google Docs.
Any day works, but a fresh start helps: a Monday, the first of a month or the start of a quarter. The calendar file is set to begin on a Monday and you can shift the dates in your calendar app after importing.
Because this is a digital kit, it is non-refundable once downloaded. We will fix or refund corrupted files we cannot fix within 3 working days, duplicate charges and failed deliveries. Contact solutions@bodhih.com.
₹349 including 18% GST for buyers in India, or $11 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
