Illustrated ebook + 6 printable worksheets
Manage Your Mental Health in the Digital Age
Take back the room your phone is renting in your head.
The Signal Reset: four small, structural moves to a calmer mind, better focus and boundaries that last, without quitting your phone, buying another app or booking a retreat. Built for working life in 2026.
- 45-page illustrated guide you can read in an evening
- 6 pen-and-paper worksheets + 4 one-page field guides
- A 4-week plan held in place by one 10-minute Sunday check-in
- Covers the newest pressure too: AI-tool anxiety
Secure checkout · Instant PDF download
Sound familiar?
It's 11:14 p.m. and you can't remember when you sat down.
The house is asleep. The group chat has 14 unread messages. You opened your work email at some point. Then Instagram. Then the news. Now you’re somewhere on TikTok, your eyes are tired and you’re not even watching any more.
Tomorrow you’ll wake up rough, hit a focus dip at 3 p.m., open Slack forty times and promise yourself an early night. You won’t get one.
That isn't a willpower problem. It's a design problem.
The feeds, notifications and AI tools you use all day are doing exactly what they were built to do: capture your attention and serve you the next thing before you’ve finished the last. Trying harder doesn’t beat a system designed by thousands of engineers. A better system of your own does.
You're not imagining it
of workers report some degree of burnout
of knowledge workers are affected by burnout
rise in patients with symptoms tied directly to digital overuse, over three years
Sources cited in the book: DHR Global Workforce Trends Report 2026; Spring Health 2026 trends report.
The method
The Signal Reset: four moves to a calmer, more focused week
The whole book is built around one framework. Each move is small enough to keep on a bad day, and together they hold.
1 · See
Run an honest audit of where your attention, sleep and mood really go. Most adults underestimate their screen time by close to a third.
2 · Soften
Disarm the highest-impact triggers before adding anything: notifications, infinite feeds, comparison and AI-tool anxiety.
3 · Settle
Install three daily anchors (sleep, focus and recovery), each under 15 minutes. Together they fit on an index card.
4 · Steady
Write four boundary lines and a weekly check-in that hold the whole system in place for months, not days.
Held in place by one 10-minute Sunday check-in, every week.
What you'll walk away with
By the last page, you'll have…
- A completed attention audit of your week: real numbers, not guesses
- Your three highest-impact digital triggers, defused
- A daily ritual stack that fits a working life, sized small enough to keep on a bad day
- Your own four boundary lines for AI tools, social media, family and yourself, written on a card
- A weekly check-in template designed for six months of use
- A simple week-by-week plan for your first 30 days
No retreats, no app stack, no quitting the internet. The work happens in the life you already have.
Inside the book
Five short chapters. Six worksheets. Four field guides.
The Cost of Always On
What’s actually happening in a body that lives on screens, why “just use less” doesn’t work for you, and the four early signs.
The Attention Audit
Why an audit beats a detox, what fragmentation does to your attention, and the three audits that matter.
Defuse the Triggers
Notifications, infinite feeds and doomscrolling, algorithmic comparison, plus the fifth pressure: AI-tool anxiety.
Build the Day That Holds You
Protect both ends of your day, one focus block before lunch, 10 minutes of paced breathing, and why “add more wellness” fails.
Boundaries That Last
Four boundary domains: AI tools, social media, family and modelling, and you. Plus the weekly check-in.
A Week That Looks Different
What you actually won, the honest stakes, your first 30 days from here, and one last move to measure the change.
6 printable worksheets
- Where Am I Now
- The Current Cost
- Your First Audit
- Your Trigger Plan
- Your Personal Anchor Design
- The Weekly Check-In Template
4 one-page field guides
- The 24-hour audit kit
- The 20-minute trigger sweep
- The minimum viable day
- The four boundary lines
Is this for you?
This is for you if…
- Most evenings end on your phone without you deciding they would
- Your focus is in fragments by mid-afternoon
- You feel a low hum of anxiety about AI and keeping up
- You've tried detoxes and screen-time limits, and they didn't stick
- You want something practical you can start this week
It's not for you if…
- You want to give up technology altogether
- You're looking for a replacement for clinical care
If you’re struggling right now, please speak to your GP, call NHS 111, or contact Samaritans free on 116 123, any time, day or night. You can also text SHOUT to 85258.
About the author
Written by someone who loves tech, and learnt what it costs
I’m Matthew Allshorn. I’ve spent years working with websites, online businesses, automation, social media and digital tools. I value what technology makes possible. I’ve also learnt that being connected all the time is not the same as being productive, present or in control of your attention.
This book is the system I’d want a friend to have: short, practical and built around the life you already live, not an idealised one.
"The numbers on your own page beat anything you'll read in a book about this."
Everything you get
Start your Signal Reset today
- Manage Your Mental Health in the Digital Age: 45-page illustrated PDF
- 6 printable pen-and-paper worksheets
- 4 one-page field guides to keep nearby
- Your 4-week, first-30-days plan
- Weekly check-in template built for six months of use
- Instant download, yours to keep
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- Printable worksheets
Questions
Frequently asked questions
What exactly do I get?
A 45-page illustrated PDF ebook, Manage Your Mental Health in the Digital Age, with six printable worksheets and four one-page field guides built in. It’s yours to keep.
How do I receive it?
Straight after payment you’ll see a download link on the confirmation screen, and the same link arrives by email. No waiting, no shipping.
Will it work on my phone, tablet or Kindle?
It’s a standard PDF, so it opens on any phone, tablet or computer. The worksheets are designed to be printed and filled in by hand. They print fine on A4 if you choose “fit to page”.
Do I have to quit social media or give up my phone?
No. There are no retreats, no app stack and no quitting the internet. The Signal Reset works inside the life you already have: you audit, you soften the worst triggers, you add three small anchors and you write four boundaries.
How long does it take?
The book is short on purpose. Each of the six worksheets is one focused session, and the closing 4-week plan shows you how to fit the whole system into your first 30 days, held in place by a 10-minute Sunday check-in.
Is this therapy or medical advice?
No. It’s an educational, practical guide, not a replacement for clinical care. If you’re struggling right now, please speak to your GP, call NHS 111, or contact Samaritans free on 116 123 (any time, day or night).
Can I get a refund?
Because this is digital content you can download immediately, you’ll be asked at checkout to confirm you want instant access. Under UK consumer law that means the usual 14-day cancellation right no longer applies once the download starts. If anything goes wrong with your file, get in touch and it’ll be put right.
Is checkout secure?
Yes. The page is served over an encrypted (HTTPS) connection and payments are handled by a secure payment provider, so your full card details are never stored on this website.
Disclaimer: This ebook is for educational and informational purposes only and is not a substitute for professional medical or psychological advice, diagnosis or treatment. If you need urgent help call 999, or NHS 111 for urgent advice.
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