Stars
Over Pines
heather
🩷
That noticing? That's not a problem. That's a signal worth paying attention to. It means some part of you is saying: I want more than this. I want to show up for the actual life in front of me. I want to come back to myself.
This workbook is for that part of you. It's not a detox, and it's not a system, and it's not going to ask you to be perfect. It's seven days of real, doable work — with structure to hold you, heart to encourage you, and tools that help to understand the habit instead of just telling you to try harder.
I built it because I needed it. I'm still doing this work myself. And I am so glad you're here.
Until it didn't. Until you started noticing that you'd look up from your phone and the evening was gone, and the life you wanted to be living was happening around you without you actually in it.
You used to be the kind of person who had things she loved to do. Hobbies that actually got picked up. Friendships that got properly tended to. Little adventures and intentional moments and a sense that your life was moving in a direction you'd actually chosen.
And then, gradually, one yes-to-everyone-else and no-to-yourself at a time, you started putting yourself last. You started running on empty and filling the tank with whatever was easiest. And the easiest thing, the thing that was always right there in your hand, was your phone.
I'm not going to tell you that's a character flaw. It's not. You're not weak or broken or doing life wrong. You are an energetic, capable, deeply feeling woman who has been running a very demanding show — and you needed somewhere to escape to. The scroll was there. It was easy. It worked.
Here's what I know about you: you used to have more energy than this.
If any of this sounds familiar...
You've tried to put your phone down before and always drifted back. Not because you failed — because you didn't have a replacement for what it was giving you.
01
You open your phone for one thing and come up for air twenty minutes later, genuinely not sure how that happened again.
02
You know the scrolling is filling some kind of gap. You're just not sure what gap — or what would actually feel better.
03
You want to be more present. More like yourself. More like the woman you used to be before everything got to be so much.
04
You're a pen-and-paper person. You think better when you write things out — you just haven't had the right prompts.
05
40 pages. Designed to be printed
and written in. Here's every day.
what's inside:
A 40-page printable workbook that helps you figure out why you scroll, build something better to reach for, and actually change your relationship with your phone — one focused day at a time.
A 7-Day Workbook
Break The Scroll
Introducing
Your Starting Point
Your real screen time numbers. Your honest scroll habits. The emotional need under it all. This is your before picture — nothing to fix yet, just look.
✦
BEFORE
Notice — Awareness is where everything begins.
A pickup log to count every time you reach for your phone, plus reflection prompts to connect the urge to what's sitting under it.
01
DAY
The Real Need — Name it. So you can meet it differently.
A guided exercise to identify what you're really reaching for — and a worksheet to brainstorm real ways to meet that need without your phone.
02
DAY
Build Your "Instead" Life — What do you actually want to do?
Your personal "Instead" menu, organized by mood and how much time you have. Plus a section for coming back to the hobbies you've let slide.
05
DAY
The Morning Window — Who's setting the tone for your day?
A morning audit, a design-your-ideal-morning section, and space to plan your phone-free window — tonight, before the willpower runs out.
03
DAY
The Feed Audit — Your feed should feel like you.
A full account-sorting worksheet — what stays, what goes, what you want more of. Whose voice has been living in your head? Let's find out.
04
DAY
The Be Present Practice — This is the one that changes things.
A before page to set your intention. An after page to capture what happened — including a memory section and a space to plan doing it again.
06
DAY
The Reset Manifesto &
The 30-Day Tracker
&
The Reset Manifesto
The 30-Day Tracker
Also Included
Write your own personal declaration in your own words — then sign it, date it, and mean it. Plus a 30-day habit tracker to hold the shift past Day 7, with a check-in waiting for you on Day 30.
Your Reset — You started something. Now decide how to continue.
Full week lookback. Final screen time comparison. One big question: what does choosing myself look like from here — one week, one month, one small habit at a time?
07
DAY
Most attempts to put your phone down fail because they treat the symptom and ignore the cause. This workbook goes under — to the need, the habit, the gap — and helps you build something worth reaching for instead.
Not a detox. Not a challenge.
Not a detox.
Not a challenge.
What makes it different
A real place to do real work.
THIS WORKBOOK
OTHER APPROACHES
"Just use your phone less" (with no explanation for why that's so hard)
Streak-based challenges that punish you for being human
Surface-level habit trackers with no reflection built in
Expert-from-a-pedestal energy that leaves you feeling worse
Helps you understand why you scroll, not just that you do
Flexible — no streak, no start-over rule, no guilt
Goes under the habit to the need driving it
Created by someone doing this alongside you and gets it
PDF — 40 Pages
Format
$22 One-Time
PRICE
Instant Download
Delivery
Here are the ones I hear most.
Questions?
A: Nope — the workbook stands completely on its own. It follows the same 7-day arc but goes a lot deeper, so you'll get full value whether or not you've done the freebie. That said, if you haven't grabbed the free mini-guide yet, it's a great way to get a feel for my voice and approach before you buy.
A: Digital. It's a PDF you download and print yourself. Nothing physical is shipped.
A: You can open the PDF in most PDF editors and type your answers directly. Or grab a journal or notebook and work through the prompts by hand. Honestly, there's something kind of perfect about using pen and paper for this one. Make it cozy. Make it yours.
A: Pick up where you left off. There's no streak to protect, no start-over rule, no guilt trip. The workbook will be there when you come back to it. Real life is always allowed to happen.
A: Because this is a digital product and you get instant access to the entire guide, all sales are final.
That said, I truly want it to support you. If you have questions or run into a snag while using it, reach out — I'm here to help you make the most of it. 🩷
A: Send me an email at hello@starsoverpines.com — I read everything and I'd love to hear from you.
$22 · Instant Download
If something in this page resonated with you — that's worth paying attention to. The workbook is $22, it's printable, and it's ready when you are. Seven structured days of real work, and a completely different relationship with your own attention on the other side.
You're worth that. 🩷
Let's go find her.
Ready?
She's still in there.
This content and these products are intended for educational and personal reflection purposes only. It is not a substitute for professional medical, mental health, therapeutic advice, or other professional advice. All participation is voluntary and at your own risk.
