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free 7-day attention reset
Less scrolling. More living
Get Your 7-Day Attention Reset
Plus a free digital copy of Grog’s Survival Guide for Modern Humans.
Get your free resources and practical emails from Grog. Unsubscribe anytime.
Start taking back your attention with one practical action a day.
A simple guided week to interrupt automatic phone-checking and make more room for real life.
7 manageable steps
Keep your phone
Go at your own pace
Phones, feeds and notifications have trained your brain to expect constant stimulation.
That’s why you open your phone without knowing why.
Why five quiet minutes suddenly feel uncomfortable.
Why it’s getting harder to read, think, work — or simply be where you are.
The good news?
You don’t need to throw your phone into a volcano.
You just need to take back control. The Grog Cave can help you.
SEVEN DAYS TO FEEL MORE PRESENT, FOCUSED AND IN CONTROL
This isn’t a digital detox built around guilt, rigid rules or pretending modern technology doesn’t exist.
You won’t be asked to abandon your phone, disappear into the wilderness or meditate on a mountain for six months.
Instead, you’ll spend seven days making small, realistic changes that help you:
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Notice where your attention is disappearing
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Interrupt automatic phone-checking
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Reduce unnecessary distractions
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Make your phone less difficult to resist
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Rebuild your tolerance for quiet and boredom
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Create protected time for focused work
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Become more present with the people around you
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Use technology deliberately instead of reflexively
Each day gives you one clear idea and one manageable action.
No complicated system. No impossible screen-time target.
Just a practical way to begin reclaiming your mind.
JOIN THE TRIBE
Enter your email below and receive:
-
The complete 7-Day Attention Reset
-
A free digital copy of Grog’s Survival Guide for Modern Humans
-
Simple, practical guidance delivered directly to your inbox
Free to join. Unsubscribe anytime. No spam, notification avalanche or angry cave paintings.
What You'll Receive:
1. THE 7-DAY ATTENTION RESET
A practical, one-week introduction to changing your relationship with your phone and rebuilding control over your attention.
Over seven days, you’ll learn how to:
DAY 1: SEE THE HUNT
Discover where your attention is going and begin noticing the triggers that make you reach for your phone.
DAY 2: CLEAR THE CAVE
Remove some of the visual clutter, alerts and temptations that keep calling you back to the screen.
DAY 3: CREATE A PHONE-FREE ZONE
Protect one part of your day or environment from automatic checking.
DAY 4: NOTICE THE URGE
Learn to pause when the impulse to check appears—without treating your phone like the enemy.
DAY 5: REBUILD FOCUS
Complete a short, distraction-free focus session and begin strengthening sustained attention.
DAY 6: RETURN TO REAL LIFE
Replace reflexive screen time with something genuinely restorative, enjoyable or meaningful.
DAY 7: DESIGN YOUR NEW NORMAL
Choose the changes worth keeping and create a realistic plan for using technology on your terms.
You don’t have to complete the week perfectly.
You only have to start noticing, choosing and returning.
EAT
Escape nutritional confusion and return to food that actually resembles food.
MOVE
Rediscover walking, lifting, playing and using your body for something other than carrying your head between screens.
REST
Understand why modern humans are exhausted—and why genuine rest involves more than collapsing in front of another glowing rectangle.
THINK
Protect your mind from noise, distraction and the strange belief that every thought deserves a notification.
It’s practical without being preachy, thoughtful without becoming heavy, and funny without treating the problems of modern life as trivial.
2. GROG’S SURVIVAL GUIDE FOR MODERN HUMANS
You’ll also receive a free digital copy of the 375 page book that started it all.
Grog has watched humans invent agriculture, cities, office chairs, alarm clocks, social media and approximately nine thousand contradictory opinions about breakfast.
He is not entirely impressed.
Grog’s Survival Guide for Modern Humans explores how ancient human needs collide with modern life — and what you can do about it.
Through humour, storytelling and practical guidance, Grog examines four essential parts of being human:
Meet Grog
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Grog has approximately 40,000 years of experience watching humans make simple things unnecessarily complicated.
He understands that technology is useful.
Fire was useful too.
But Grog did not carry fire everywhere, place it beside his bed or interrupt dinner every time it made a noise.
His philosophy is simple:
Phone not master.
Phone not enemy.
Phone tool.
The goal isn’t to return to the Stone Age.
It’s to bring a little Stone Age wisdom into the age of the smartphone.
THIS FREE RESET IS FOR YOU IF…
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You pick up your phone automatically, even when nothing has happened
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You regularly lose more time to scrolling than you intended
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Reading or concentrating feels harder than it used to
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You feel restless whenever there is nothing immediately stimulating
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You reach for your phone during conversations, meals or quiet moments
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You finish the day feeling busy but can’t explain what you accomplished
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You want healthier boundaries without deleting every app you enjoy
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You’re tired of knowing there is a problem but not knowing where to begin
You don’t need more guilt.
You need a realistic first step.
This is it.
JOIN THE TRIBE
Enter your email below and receive:
-
The complete 7-Day Attention Reset
-
A free digital copy of Grog’s Survival Guide for Modern Humans
-
Simple, practical guidance delivered directly to your inbox
Free to join. Unsubscribe anytime. No spam, notification avalanche or angry cave paintings.
WHAT COULD CHANGE IN SEVEN DAYS?
Seven days won’t transform you into a perfectly focused cave philosopher who never checks a notification.
But it can help you begin to:
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Catch yourself before an automatic check
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Spend longer on one task without switching
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Experience quiet without immediately escaping it
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Give conversations more of your attention
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Feel less controlled by alerts and feeds
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Understand which habits are actually costing you
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Build momentum toward a calmer relationship with technology
The objective is not perfection.
It’s awareness, choice and a little more control than you had last week.
HOW IT WORKS
1. ENTER YOUR EMAIL
Tell Grog where to send your free resources. Carrier pigeon delivery is currently unavailable.
2. OPEN YOUR STARTER PACK
You’ll receive access to the 7-Day Attention Reset and your digital copy of Grog’s Survival Guide for Modern Humans.
3. COMPLETE ONE STEP EACH DAY
Set aside a few minutes to read the day’s lesson and complete one practical action.
4. KEEP WHAT WORKS
At the end of the week, choose the changes that fit your real life and continue from there.
JOIN THE TRIBE
Enter your email below and receive:
-
The complete 7-Day Attention Reset
-
A free digital copy of Grog’s Survival Guide for Modern Humans
-
Simple, practical guidance delivered directly to your inbox
Free to join. Unsubscribe anytime. No spam, notification avalanche or angry cave paintings.
FREQUENTLY ASKED QUESTIONS
IS IT REALLY FREE?
Yes. You’ll receive the complete 7-Day Attention Reset and a digital copy of Grog’s Survival Guide for Modern Humans at no cost.
DO I HAVE TO GIVE UP MY PHONE?
No. The goal is not to eliminate technology. It is to use it deliberately and stop it from quietly deciding how you spend your attention.
HOW MUCH TIME WILL IT TAKE?
Most daily lessons and actions can be completed in approximately 10–20 minutes. Some exercises may continue naturally throughout the day.
DO I NEED TO REDUCE MY SCREEN TIME TO A SPECIFIC NUMBER?
No. Useful screen time and reflexive screen time are not the same thing. The reset helps you understand your own behaviour and make improvements that suit your life.
WHAT HAPPENS AFTER THE SEVEN DAYS?
You can keep using the practices that helped you. You’ll also receive occasional emails from Grog containing practical ideas, useful resources and information about further attention-recovery tools.
CAN I UNSUBSCRIBE?
Of course. Every email includes an unsubscribe link. No guilt, no interrogation and no need to challenge Grog to ritual combat.
YOUR ATTENTION IS YOUR LIFE IN SMALL PIECES
What you repeatedly pay attention to shapes what you think about, what you accomplish, what you remember and how deeply you experience the people around you.
Your phone can be useful without being in charge.
Your attention can become stronger.
And you can start rebuilding it today.
JOIN THE TRIBE
Enter your email below and receive:
-
The complete 7-Day Attention Reset
-
A free digital copy of Grog’s Survival Guide for Modern Humans
-
Simple, practical guidance delivered directly to your inbox
Free to join. Unsubscribe anytime. No spam, notification avalanche or angry cave paintings.
