StretchLearn Course

Unplug Intentionally. Live More Fully.

A beginner-friendly roadmap to auditing your screen time, setting boundaries that stick, and building the offline rituals that restore you.

Preview Curriculum Back to Catalog

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Constant device use rewires attention, disrupts sleep architecture, and crowds out the offline experiences that make life meaningful. This course guides you through an honest screen-time audit, the neuroscience of digital overload, and a step-by-step framework for setting boundaries that actually hold. You will design phone-free spaces, craft deep-work blocks, and build offline rituals that compound over time into lasting presence and mental clarity.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Conduct a full screen-time audit using built-in OS tools and identify your highest-cost usage patterns

Explain how variable-ratio reinforcement and attention residue erode focus and what you can do about it

Design a personalised Tech Boundary Policy covering hours, zones, and notification rules

Build a minimum three offline rituals anchored to existing daily routines using habit-stacking

Apply a 7-day progressive detox protocol and track mood, focus, and sleep with a simple daily log

Sustain reduced device use long-term by scheduling weekly reviews and adjusting boundaries proactively

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Understanding Your Digital Baseline

Before changing anything, you need accurate data. This module walks you through a complete screen-time audit and introduces the neuroscience that explains why disconnecting feels so hard.

3 lessons

The Screen-Time AuditContent · 45 min

Preview Enabled

The Neuroscience of the ScrollContent · 45 min

LMS Access

Identifying Your Triggers and Usage PatternsContent · 45 min

LMS Access

Module 2

Module 2: Designing Your Tech Boundary Policy

Using your audit data and trigger map, build a personalised, written Tech Boundary Policy that covers hours, zones, notification rules, and device-free contexts.

3 lessons

Notification ArchitectureContent · 45 min

LMS Access

Defining Device-Free Zones and HoursContent · 45 min

LMS Access

Scheduled Checking Windows and the Tech Boundary Policy DocumentContent · 45 min

LMS Access

Module 3

Module 3: Building Offline Rituals

Design specific, cue-anchored offline rituals for mornings, evenings, and social time so that life away from screens feels rich enough that you are not drawn back.

3 lessons

The Morning Ritual: Owning Your First HourContent · 45 min

LMS Access

Evening Wind-Down and Sleep HygieneContent · 45 min

LMS Access

Social and Deep-Work Offline RitualsContent · 45 min

LMS Access

Module 4

Module 4: The 7-Day Detox Protocol and Long-Term Sustainability

Run a structured 7-day progressive detox, track your results with a daily log, and build the review habits that prevent drift and keep your boundaries strong for the long term.

3 lessons

The 7-Day Progressive Detox ProtocolContent · 45 min

LMS Access

Tracking Mood, Focus, and SleepContent · 45 min

LMS Access

Sustaining Your Detox: The Weekly ReviewContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

digital detoxscreen timetech boundariesattentionmindfulnessfocussleep hygieneoffline rituals