7-Day Honesty Challenge
Daily screen time, pickups, top app, and how you feel
The 7-Day Honesty Challenge turns vague guilt into a week of receipts. Each day you log screen time, pickups, the app that won, and how you actually felt. Patterns jump out by Day 3; excuses get quieter by Day 7.
Do it while you are still in Part 2 of the book. Do not “optimize” yet — observe. The Liberation Party lands harder when you have seen your own data.
The truth will set you free — but first it will show you the receipt.
How to use this tool
- Each evening, enter that day’s hours, pickups, top app, and feeling.
- Keep going for seven consecutive days — missed days get an honest blank, not a rewrite.
- On Day 7, print or email yourself the week and circle the recurring trigger.
When you finish all seven, fill your Digital Baseline from the weekly totals.
Questions people ask
What is the 7-Day Honesty Challenge?
It is a seven-day log from Scroll Less, Live More where you record daily screen time, phone pickups, your top app, and how you felt — so patterns become visible before you try to change them.
What if I miss a day?
Leave it blank and keep going. The challenge rewards honest gaps more than rewritten perfection.
When should I start the Honesty Challenge?
After your Digital Baseline and Dopamine Score, while you are still in Part 2 of the book — before the Liberation Party.