Mindful Moments Offline

A printable, analog tool to help you reconnect. Fill out the sections below (or print blank), then click Print to generate your PDF.

Mindful Moments Offline

Your Static Digital Detox Toolkit

Front Side

1 Digital Habits Audit

My top 3 screen-time triggers:

Boredom

Stress

Notifications

Habit

FOMO

On average, I spend hours/day on non-essential screen use.

One thing I miss when I'm online too much:

2 7-Day Detox Calendar

Mon

Window: 7–8 PM Walk without phone

Tue

Window: 7–8 PM Read a physical book

Wed

Window: 7–8 PM Cook meal (no recipe app)

Thu

Window: 7–8 PM Journal or draw

Fri

Window: 7–8 PM Board games / Puzzles

Sat

Window: 9 AM–12 PM Morning hike/stroll

Sun

Window: 9 AM–12 PM Device-free brunch

Activities & Tools

Back Side

3 Analog Activity Menu

Breathe (1 min)

Observe Room

Doodle Mood

Write a Haiku

Go Barefoot

Ask a Question

Drink Water

Cat Stretch

Read 1 Page

3 Gratitudes

Water Plant

Compliment

Grounding

Write Letter

Silence

Audio Call

4 Boredom Emergency

Do one of these right now

Name 3 things you hear right now.
Write your name with left hand.
Stand up and spin once slowly.
Count all the blue items in the room.
Hum your favorite song chorus.

"Almost everything will work again if you unplug it for a few minutes, including you."

5 Phone Jail Coupons

Phone Jail

I pledge 45 minutes of phone-free time. Device goes in the drawer!

Reward Unlocked

I get to sip tea while reading if I skip Instagram tonight.

Family Detox

All phones in the basket during dinner. No exceptions!

Tip: Click "Print Toolkit". In your printer settings, enable Double-Sided printing (flip on long edge) and ensure Background Graphics are turned on if available, though we designed this to use minimal ink.