{"product_id":"digital-minimalism-in-practice-david-kirste-9798199795425","title":"Digital Minimalism in Practice: A 30-Day Action Plan to Reclaim Your Focus and Simplify Your Digital Life","description":"You pick up your phone without knowing why. You scroll even though you wanted to stop. And somewhere you know: this is costing you more than just time. \u003cp\u003e\u003c\/p\u003eThis guide shows you how to break the dopamine loop, genuinely reduce your screen time, and build a life where technology supports you - instead of controlling you. \u003cp\u003e\u003c\/p\u003eWhat you get: \u003cp\u003e\u003c\/p\u003eA complete practical guide with 40 chapters - from understanding the addiction mechanics through concrete detox protocols and sleep strategies to social media rules and a long-term offline plan. Every chapter includes psychological insights, immediately actionable techniques and honest strategies for handling relapses. \u003cp\u003e\u003c\/p\u003eChapters at a glance: \u003cp\u003e\u003c\/p\u003eChapter 1: Why dopamine controls you - the mini-alarm in your brain\u003cbr\u003eChapter 2: Map your immediate triggers\u003cbr\u003eChapter 3: Exposing the withdrawal myth\u003cbr\u003eChapter 4: Identity, not just app habits\u003cbr\u003eChapter 5: Setting the right detox goal\u003cbr\u003eChapter 6: The 7-day starter protocol\u003cbr\u003eChapter 7: Treat your smartphone as a tool\u003cbr\u003eChapter 8: App architecture against scrolling\u003cbr\u003eChapter 9: Making screen time measurable\u003cbr\u003eChapter 10: Save your sleep - the screen-to-sleep strategy\u003cbr\u003eChapter 11: Setting the record straight on blue light myths\u003cbr\u003eChapter 12: Building the evening offline window\u003cbr\u003eChapter 13: Mornings without the phone rush\u003cbr\u003eChapter 14: Digital boundaries without guilt\u003cbr\u003eChapter 15: Drastically reducing notifications\u003cbr\u003eChapter 16: Redefining response times\u003cbr\u003eChapter 17: Offline rituals for true relaxation\u003cbr\u003eChapter 18: Learning to love boredom again\u003cbr\u003eChapter 19: Productivity without digital distractions\u003cbr\u003eChapter 20: The 3-list planning method for deep focus\u003cbr\u003eChapter 21: No more \"just a minute\"\u003cbr\u003eChapter 22: Disconnecting from social media\u003cbr\u003eChapter 23: Feed curation instead of total withdrawal\u003cbr\u003eChapter 24: The 10-minute social rule\u003cbr\u003eChapter 25: Overcoming FOMO with the \"now\" plan\u003cbr\u003eChapter 26: Stop comparing yourself to others\u003cbr\u003eChapter 27: Choosing low-stimulation alternatives\u003cbr\u003eChapter 28: Social media without the endless scroll\u003cbr\u003eChapter 29: Messenger boundaries for healthy relationships\u003cbr\u003eChapter 30: Digital rituals for the family\u003cbr\u003eChapter 31: The offline start signal\u003cbr\u003eChapter 32: Using relapses as data - not as failure\u003cbr\u003eChapter 33: The 3-step resilience ladder\u003cbr\u003eChapter 34: Integrating digital detox into the workplace\u003cbr\u003eChapter 35: Having sensitive conversations offline\u003cbr\u003eChapter 36: Your personal tech ecosystem\u003cbr\u003eChapter 37: Shaping your digital identity consciously\u003cbr\u003eChapter 38: Long-term detox planning without striving for perfection\u003cbr\u003eChapter 39: Tracking your offline life\u003cbr\u003eChapter 40: The detox contract for you \u003cp\u003e\u003c\/p\u003eHow it works: \u003cp\u003e\u003c\/p\u003eFollow the guide chapter by chapter or jump straight to whichever area is most relevant to you right now. Every chapter ends with a concrete action - so you always know exactly what to do next. \u003cp\u003e\u003c\/p\u003eWho this guide is for: \u003cp\u003e\u003c\/p\u003ePeople who notice their phone takes more energy than it gives. Anyone who wants to use social media more intentionally - without giving it up entirely. Anyone who finally wants to truly switch off - in the evenings, on weekends, on vacation. \u003cp\u003e\u003c\/p\u003eStart today - not with deprivation, but with a system.\u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e David Kirste\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9798199795425\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Independently Published\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 06\/03\/2026\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 242\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.72lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 9.00h x 6.00w x 0.51d","brand":"David Kirste","offers":[{"title":"Paperback","offer_id":49173517304063,"sku":"9798199795425","price":14.9,"currency_code":"USD","in_stock":true}],"url":"https:\/\/www.whiterainbookhouse.com\/products\/digital-minimalism-in-practice-david-kirste-9798199795425","provider":"WR Book House","version":"1.0","type":"link"}