Live More

How to use the book with the tools

Scroll Less, Live More is a blueprint. These free tools are the workbook. Use them in order while you read — progress stays on this device.

Start with Digital Baseline Get the book

The 60-second map

  1. Part 1 — Read. Understand why the feed owns you. No tool required yet.
  2. Part 2 — Measure. Baseline → Dopamine Score → Honesty Challenge → Die/Protect → Future You.
  3. Part 3 — Escape. Liberation Party → Replacement Menu → Daily Freedom Stack.
  4. Part 4 — Keep it. Phoenix when you slip, Flow Bomb for output, Hero Wall + Freedom Oath for identity.

If you only have one hour today: do the Digital Baseline, take the Dopamine Score, and buy or open the book.

Part 2 · Liberation Audit

  1. Digital Baseline Weekly screen time, pickups, time-vampire app, feeling, and trigger map
  2. Dopamine Dependency Score Honest quiz — revisit in 30 days
  3. 7-Day Honesty Challenge Daily screen time, pickups, top app, and how you feel
  4. Die / Protect+Create Ruthless left column. Sacred right column. Stamp: NOT MY FUTURE
  5. Future You Letter Write from one year ahead: “I’m so glad I…”

Part 3 · Escape Blueprint

  1. 24-Hour Liberation Party One deliberate algorithm-free day
  2. Replacement Menu Trigger → old action → new 2-minute win
  3. Daily Freedom Stack The one-page cheat sheet, checkable

Part 4 · Soar Higher

  1. Phoenix Protocol 5-minute reset and a log that turns slips into data
  2. Flow Bomb 25/5 timer — one needle-moving task, then celebrate
  3. Hero Wall Milestones in big triumphant letters
  4. Freedom Oath Read aloud on Day 30, Day 90, and hard days

Reading guide FAQ

Do I need the book to use the tools?

No. The tools stand alone as free companions. The book supplies the full why, the stories, and the deeper systems that make the tools stick.

What is the best first tool?

Start with the Digital Baseline. Measure before you change. Then take the Dopamine Dependency Score the same day.

Where is my progress saved?

In your browser on this device (localStorage). There is no account. Export or print important pages if you switch phones.

What if I relapse mid-journey?

Open the Phoenix Protocol immediately. Log the trigger, update your Replacement Menu, and return to the Daily Freedom Stack — no Monday restart required.