The document is a workbook for conducting a digital detox. It includes assessments to determine if a person may be addicted to technology based on certain signs. It then guides the user in creating a personalized detox plan by preparing for withdrawal symptoms, limiting notifications and app/website access, choosing detox activities, and setting goals for life after detox. The plan aims to help users disconnect from technology to improve their mental and physical health, relationships, and overall well-being.

1. D I S C O N N E C T T O C O N N E C T T O Y O U
W O R K B O O K
D i g i t a l D e t o x
D i g i t a l D e t o x

3. D I S C O N N E C T T O C O N N E C T T O Y O U
D I G I T A L D E T O X
INTRODUCTION
Technology provides experiences that are interesting, easy to
acquire, and feel good. Because of these reasons, it’s easy to get
addicted to our digital devices. In fact, these devices are
designed to be addicting!
Studies show that when we spend too much time on our tech,
our health declines and our lives actually become less
satisfactory to us.
Most of us don’t realize, though, how much time we spend on
our smartphones, tablets, computers, video games, or social
media.
Could you use a digital detox? This self-reflection workbook will
help you to determine if your tech use is negatively affecting you
and, if it is, to make a plan to digitally detox and enjoy your life
more. Put simply, this is an invitation to disconnect to connect.

4. Your attention wanders during conversations as you feel the urge to
check your smartphone - or actually look at it while someone else is
talking.
You find that social media makes you feel depressed, anxious, or jealous
- that your life pales by comparison to everyone else’s.
Your sleep is inadequate - you have trouble falling asleep or getting
good quality sleep once you do fall asleep.
Vision issues - your eyes are watery, itchy, dry, or blurry from spending
too much time staring at screens.
You always have your smartphone in your hand or on the table beside
you where you can monitor it.
You can’t watch TV without also looking at your smartphone, laptop, or
tablet.
The first thing you do when you wake up in the morning is to reach for
your smartphone to check for texts, emails, or other notifications.
You lack mental clarity, alertness, or have a hard time making decisions
because of brain fog.
Do you have these signs? Check the ones that apply to you:
A S S E S S M E N T : S I G N S T H A T Y O U M I G H T
B E A D D I C T E D T O T E C H N O L O G Y
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X

5. How many of these items did you recognize as being present in
your life?
Even if you only have a couple, a digital detox can be beneficial.
If you have five or more, you’ll be very pleased with the results you
receive
You feel compelled to use a digital device during meals.
Others comment on your attachment to your phone.
The thought of turning your phone off or putting it away for a few hours
is stressful.
Spending so much time on your devices is contributing to an inactive
lifestyle and weight gain.
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
TOTAL

6. Stressed, anxious, depressed, or suffer from a variety of other mental
health issues
Low self-esteem
Tend to avoid social contact
Mind regularly wanders into a digital world instead of reality
Addiction to video games or smartphones
Lack real-world social contact
Peer pressure to be active on social media
Do you have these traits? Check the ones that apply to you:
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
W H O I S M O S T L I K E L Y T O S U F F E R
F R O M D I G I T A L A D D I C T I O N ?
TOTAL

7. Do you have these signs? Check the ones that apply to you:
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
A S S E S S M E N T : S I G N S T H A T Y O U M I G H T
B E A D D I C T E D T O T E C H N O L O G Y
Your attention wanders during conversations as you feel the urge to
check your smartphone - or actually look at it while someone else is
talking.
You find that social media makes you feel depressed, anxious, or jealous
- that your life pales by comparison to everyone else’s.
Your sleep is inadequate - you have trouble falling asleep or getting
good quality sleep once you do fall asleep.
Vision issues - your eyes are watery, itchy, dry, or blurry from spending
too much time staring at screens.
You always have your smartphone in your hand or on the table beside
you where you can monitor it.
You can’t watch TV without also looking at your smartphone, laptop, or
tablet.
The first thing you do when you wake up in the morning is to reach for
your smartphone to check for texts, emails, or other notifications.
You lack mental clarity, alertness, or have a hard time making decisions
because of brain fog.
TOTAL

8. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
WHAT WILL YOU DO TO PREPARE YOURSELF FOR YOUR DETOX, SO
YOU’LL KNOW WHAT TO EXPECT?
Y O U R D I G I T A L D E T O X P R O C E S S
WRITE YOUR PERSONALIZED DETOX PLAN. SET THE RULES AND
DURATION FOR YOUR DIGITAL DETOX. BE REASONABLE FOR GREATER
SUCCESS.
MAKE A LIST OF EVERY TYPE OF NOTIFICATION YOU GET. THEN, TURN
THEM ALL OFF.
HOW WILL YOU RESTRICT YOUR ACCESS TO SOCIAL MEDIA APPS AND
WEBSITES?

9. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
MAKE A LIST OF EVERYONE YOU WANT TO NOTIFY ABOUT YOUR DETOX,
SO THEY’LL KNOW WHY YOU’RE NOT POSTING ON SOCIAL MEDIA OR
RESPONDING TO EMAILS OR TEXTS.
Y O U R D I G I T A L D E T O X P R O C E S S
WHAT SOCIAL ENGAGEMENTS WOULD YOU LIKE TO PLAN SO THAT YOU
CAN RECONNECT WITH FRIENDS OR FAMILY WHILE YOU’RE DETOXING?
MAKE ALTERNATE PLANS FOR THINGS THAT YOU USUALLY CHECK YOUR
PHONE FOR, SUCH AS THE TIME. WHERE WILL YOU GET A WRISTWATCH
- AN EASY FIX TO HELP YOU KEEP AWAY FROM YOUR PHONE?
WHAT BOOKS WOULD YOU BE INTERESTED IN CHECKING OUT FROM
THE LIBRARY TO READ WHILE YOU HAVE EXTRA TIME? IS THERE
SOMETHING THAT YOU WOULD LIKE TO LEARN ABOUT?

10. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
CHOOSE A DETOX PARTNER. MAKE A LIST OF THE POSSIBILITIES AND
GO DOWN THE LIST ONE BY ONE UNTIL YOU FIND YOUR
ACCOUNTABILITY AND SUPPORT PARTNER.
Y O U R D I G I T A L D E T O X P R O C E S S
PLAN ACTIVITIES OR HOBBIES THAT YOU CAN ENJOY WITH YOUR EXTRA
TIME DURING YOUR DETOX.
WHAT OBSTACLES DO YOU THINK YOU’RE LIKELY TO ENCOUNTER THAT
COULD STALL OR DERAIL YOUR DETOX? HOW COULD YOU OVERCOME
THESE OBSTACLES?

11. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
WHAT TO EXPECT DURING YOUR DIGITAL DETOX
Y O U R D I G I T A L D E T O X P R O C E S S
MAKE A PLAN FOR DEALING WITH WITHDRAWAL SYMPTOMS. HOW
WILL YOU HANDLE DISCOMFORT? LIST SEVERAL OPTIONS HERE AND ON
INDEX CARDS TO KEEP AROUND YOU AND REFER TO WHEN THE
SYMPTOMS STRIKE.
ONCE YOUR DIGITAL DETOX IS COMPLETE, HOW DO YOU PLAN TO LIMIT
YOUR DIGITAL DEVICE OR SOCIAL MEDIA USE FOR THE LONG TERM?
CREATE CLEAR, REASONABLE RULES AND STICK WITH THEM
PREVENTING A RELAPSE

12. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
MAKE A LIST OF THE BENEFITS THAT YOU’VE RECEIVED FROM THIS DETOX:
Y O U R D I G I T A L D E T O X P R O C E S S
MENTAL HEALTH BENEFITS:
PHYSICAL HEALTH BENEFITS:
RELATIONSHIP BENEFITS - RECONNECTING WITH FRIENDS AND FAMILY:
BENEFITS FROM HAVING MORE FREE TIME:BENEFITS FROM GREATER
FOCUS AND LONGER ATTENTION SPAN:
PRODUCTIVITY BENEFITS:
ENHANCED SOCIAL SKILLS FROM RECONNECTING WITH THE “REAL”
WORLD:
GOOD LUCK TO YOU! YOU DESERVE THE FINEST THINGS LIFE HAS TO
OFFER. DON’T LET YOUR PHONE HOLD YOU HOSTAGE. BREAK THOSE
CHAINS THAT BIND YOU AND SET YOURSELF FREE!

13. "DISCOVER THE
JOY OF YOU"
W I L L I A M B R O W N
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X

14. D E S I G N Y O U R L I F E
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X

15. STEP 1: SUBTITLE
HOW LONG WILL IT TAKE:
HOW OFTEN WILL I DO IT:
5 minutes
15 minutes
45 minutes
Daily
Weekly
Monthly
HOW I WANT TO FEEL:
Joyful
Grateful
Balanced
Relaxed
Loved
Happy
Other:
STEP 2: SUBTITLE
STEP 3: SUBTITLE
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
S I M P L E D E T O X P L A N

16. B E F O R E I F E L T . . . A F T E R I F E L T . . .
EXERCISE #1: RELAXING MEDITATION
B E F O R E I F E L T . . . A F T E R I F E L T . . .
EXERCISE #2: MINDFULNESS MEDITATION
B E F O R E I F E L T . . . A F T E R I F E L T . . .
EXERCISE #3: MUDRA MEDITATION
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
A F T E R I F E L T . . .
A F T E R I F E L T . . .
A F T E R I F E L T . . .
D E T O X M E D I T A T I O N

17. BEFORE I FELT...
MY THOUGHTS, INTUITIONS, REALIZATIONS...
EXERCISE #1: MORNING MOVEMENT
BEFORE I FELT...
BEFORE I FELT...
MY THOUGHTS, INTUITIONS, REALIZATIONS...
EXERCISE #2: DAYTIME MOVEMENT
BEFORE I FELT...
BEFORE I FELT...
MY THOUGHTS, INTUITIONS, REALIZATIONS...
EXERCISE #3: EVENING MOVEMENT
BEFORE I FELT...
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
D E T O X M O V E M E N T

18. WEEK 1 WEEK 2 WEEK 3 WEEK 4
MON
TUES
WED
THURS
FRIDAY
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
D E T O X T R A C K I N G

20. Self Awareness Coach, Speaker, and Author. I primarily help
solopreneurs and future entrepreneurs gain an actionable
awareness of themselves so that they can show up authentic in
their work, their relationship, and for themselves
As a Coach ,I have Business conversations with a Listening to your
Life. These series of disruptive conversations challenge you to take
ownership and embrace your evolving role. So that you can
embrace your role and perform at a high level in your work, in
your relationships and in your homes.
A large part of our conversations and work are around driving out
Fear because fear is the enemy of truth. And some identity
inquiries (Labels) of yourself and others.
MEET WILLAM
“When you are yourself,
everything becomes
possible.”
Contact 864-381-8139
Email bookme@iamwilliambrown.com
Website iamwilliambrown.com
HAVE QUESTIONS?
LINKEDIN.COM/IN/IAMWILLIAM FB.COM/IAMWILLIAMBROWN IAMWILLIAMBROWN.COM

21. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
Personality Isn't Permanent: Break Free from Self-Limiting
Beliefs and Rewrite Your Story: Psychologist and bestselling
author Benjamin Hardy, PhD, debunks the pervasive myths
about personality that prevent us from learning—and
provides bold strategies for personal transformation
B O O K L I S T
The Untethered Soul: The Journey Beyond
Yourself: What would it be like to free
yourself from limitations and soar beyond
your boundaries? What can you do each day
to discover inner peace and serenity? The
Untethered Soul offers simple yet profound
answers to these questions.
Insight: The Surprising Truth About How Others
See Us, How We See Ourselves, and Why the
Answers Matter More Than We Think: Learn how
to develop self-awareness and use it to become
more fulfilled, confident, and successful.
Letting Go: The Pathway of Surrender: Letting
Go describes a simple and effective means by
which to let go of the obstacles to
Enlightenment and become free of negativity.
BELOW ARE BOOKS THAT HAVE HELPED ME ON MY JOURNEY TO LIVE MY
LIFE THAT I BELIEVE CAN HELP YOU

22. YOU CARDS
R e s o u r c e s
YOU JOURNAL
FINDING YOU BEYOND
WHAT PROTECTS YOU
THE JOURNEY TO STAY YOU
Available on iamwilliambrown.com/store
Beyond The Shell
Series
Coaching Options
Start YOUR Journey Trial Coaching Session
"YOU are Essential" Coaching Program
CONTACT ME AT INFO@IAMWILLIAMBROWN.COM FOR PRICING
In this stand alone Coaching opportunity,
I will assist you in equipping you to create
a road map for your unique path
In this 2hr DEEP DIVE Coaching opportunity, I will
assist you in discovering some of your self
awareness blockers and current mindset. Than I
will equip you to create a road map for your
unique path
In this 60 Day Hybrid Coaching opportunity, I will assist
you in discovering some of your self awareness blockers,
and current mindset. Than I will equip you to create a
road map for your unique path with the support of
peers
includes: Workbook, Journal
includes: Workbook, Journal
includes: (2) 1on1sessions (4) Group Sessions Workbook, Journal

23. "THE JOURNEY OF
SELF DISCOVERY CAN
BE HARD, PAINFUL
AND CONFUSING.
HOWEVER IT IS
WORTH IT"
W I L L I A M B R O W N
I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X

24. I A M W I L L I A M B R O W N . C O M
D i s c o n n e c t t o c o n n e c t t o y o u