Manage Your Mental Health in the Digital Age

Your evenings aren’t a willpower problem. They’re a design problem.

The feeds, notifications and AI tools you use every 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.

Manage Your Mental Health in the Digital Age gives you that system in a short, practical book written for working life in 2026.

The Signal Reset: four moves

• See: run an honest audit of where your attention, sleep and mood really go.
• Soften: disarm your highest-impact triggers: notifications, infinite feeds, comparison and AI-tool anxiety.
• Settle: install three daily anchors (sleep, focus and recovery), each under 15 minutes.
• Steady: write four boundary lines and a weekly check-in that hold everything in place for months.

All of it is held together by one 10-minute Sunday check-in.

What’s inside

• Chapter 1: The Cost of Always On
• Chapter 2: The Attention Audit
• Chapter 3: Defuse the Triggers
• Chapter 4: Build the Day That Holds You
• Chapter 5: Boundaries That Last
• Conclusion: A Week That Looks Different

Worksheets: Where Am I Now · The Current Cost · Your First Audit · Your Trigger Plan · Your Personal Anchor Design · The Weekly Check-In Template

Field guides: The 24-hour audit kit · The 20-minute trigger sweep · The minimum viable day · The four boundary lines

By the last page you’ll have:

• a completed attention audit of your own week
• your three biggest digital triggers defused
• a daily routine small enough to keep on a bad day
• your own four boundary lines, written down
• a weekly check-in you can use for six months

About the author

Matthew Allshorn has spent years working with websites, online businesses, automation, social media and digital tools. He values what technology makes possible, and he’s learnt that being connected all the time isn’t the same as being productive, present or in control of your attention.

Format: 45-page illustrated PDF. It opens on any phone, tablet or computer, and the worksheets print on A4 (choose “fit to page”).

Delivery: your download link appears straight after payment and is also emailed to you.

This ebook is for educational purposes and isn’t a substitute for professional medical or psychological advice. If you’re struggling, please speak to your GP, call NHS 111 or contact Samaritans free on 116 123.