21 DAYS TO RECLAIM YOUR FOCUS, QUIET THE NOISE & FEEL LIKE YOU AGAIN
The book for anyone experiencing digital overwhelm, feeling wired or distracted, or simply spending more time online than they mean to.
Paperback & Kindle book available on:
RATED 4.9 OUT OF 5 ON AMAZON.COM
A practical 21-day reset for digital overwhelm.
For anyone experiencing digital overwhelm, feeling wired or distracted, or simply spending more time online than they mean to.
Available in full-colour
paperback and on Kindle.
RATED 4.9 OUT OF 5 ON AMAZON
Available in full-colour
paperback and on Kindle.
What people
are saying
What Calm Back
helps you do
RECOGNISE
- Automatic checking and scrolling loops.
- When split attention is draining your focus.
- Micro-stress before it silently stacks.
- The pull of comparison and personalised feeds.
- The influences shaping your tastes, priorities and direction.
PRACTISE
- Boundaries around alerts, apps and group chats.
- Pausing before reacting or reaching for your phone out of habit.
- Giving one thing your full attention.
- Being more present in conversations and everyday moments.
- Putting the phone down earlier to give your mind time to wind down before sleep.
Turn awareness into small, practical changes you can keep repeating beyond Day 21.
Turn awareness into small, practical changes you can keep repeating beyond Day 21.
Turn awareness into small, practical changes you can keep repeating beyond Day 21.
The 21-day reset
at a glance
Across 21 short daily chapters, insights informed by psychology and peer-reviewed research help you notice patterns and make more intentional choices.
Across 21 short daily chapters, insights informed by psychology and peer-reviewed research help you notice patterns and make more intentional choices.
The 21-day reset
at a glance
Across 21 short daily chapters, insights informed by psychology and peer-reviewed research help you notice patterns and make more intentional choices.
Across 21 short daily chapters, insights informed by psychology and peer-reviewed research help you notice patterns and make more intentional choices.
WANT THE BOOK AND
COMPANION TOOLS TOGETHER?
The Companion Set includes the full digital book, downloadable Companion Journal, Phone Reset guidance, Post-21 Email Series and three original Calmscapes.
Still got questions?
We've got the answers.
Check our frequently asked questions to find out more.
What exactly is Calm Back?
Calm Back is a practical 21-day reset for digital overwhelm.
Across 21 short daily chapters, it helps you recognise familiar patterns, understand what may be driving them and make small, practical changes that bring your attention back to what matters.
It is designed for modern life, without asking you to quit technology or overhaul everything at once.
Who is Calm Back for?
Calm Back is for anyone experiencing digital overwhelm, feeling wired or distracted, or simply spending more time online than they mean to.
You may feel mostly in control and want to strengthen your habits, or you may be caught in patterns that feel harder to step out of. Either way, the book meets you where you are and gives you a clear place to begin.
What’s included with Calm Back?
Whichever edition you choose, you will get the complete 21-day reset, with short daily chapters that help you recognise the pattern, understand what may be driving it and try one clear step straight away.
Also included is the ReLoop Reset journal, a downloadable, printable PDF for notes and takeaways. You can use it alongside the book or save it for later. Writing is optional.
Do I need to give up social media or delete my apps?
Not at all.
Calm Back does not ask you to delete your apps, abandon social media or stop using the tools that are important to you.
Across the 21 days, you begin to notice when technology is supporting your life and when it is subtly pulling you away from it. From there, you can make small, realistic changes that bring your attention back to what matters.
We’re not anti-tech. We’re pro-you.
How long does it take each day?
Most daily chapters take around five to ten minutes to read.
Each one begins with a familiar everyday moment, explains what may be driving the pattern and ends with one clear Try This Today step that you can put into practice straight away.
Follow one day at a time, or move at your own pace.
Can I access Calm Back on my phone or tablet?
Yes. The Kindle edition can be read on a Kindle device or through the Kindle app on a compatible phone, tablet or computer.
Calm Back is designed in full colour, although colour display varies by device. A full-colour paperback is also available if you prefer a physical book.
How is Calm Back different from free advice I can find online?
There is plenty of useful advice online. The difficulty is that it often arrives as isolated tips, saved posts and one-off suggestions.
Calm Back brings the ideas into a structured 21-day path, with each chapter building on the last. Insights informed by psychology and peer-reviewed research are translated into familiar real-life examples and practical steps you can use straight away.
What if I don’t finish in 21 days?
That is completely fine. The 21 days give the book a clear structure, not a deadline.
You can pause, revisit a chapter or take longer between days. The value comes from what you notice and put into practice, not from completing it on a perfect schedule.
Ready To Begin
Your 21-Day Reset?
Available in full-colour
paperback and on Kindle.
Ready To Begin
Your 21-Day Reset?
Available in full-colour
paperback and on Kindle.
© 2026 Chapter IX Limited. All rights reserved.
Calm Back™, the 21 bespoke Calm Back glyphs, and all related content (including but not limited to the ebook, journal, soundtrack, and companion materials) are the intellectual property of Chapter IX Limited. Unauthorized copying, reproduction, or distribution is strictly prohibited.
Disclaimer: Calm Back is a digital wellbeing resource, not medical or psychological treatment. The content is drawn from peer-reviewed research and lived experience, but it is provided for informational purposes only. Results will vary. If you are struggling with serious addiction, mental health, or wellbeing concerns, please seek support from a qualified professional.
Designed by: Jérrard Wayne
© 2026 Chapter IX Limited. All rights reserved.
Calm Back™, the 21 bespoke Calm Back glyphs, and all related content (including but not limited to the ebook, journal, soundtrack, and companion materials) are the intellectual property of Chapter IX Limited. Unauthorized copying, reproduction, or distribution is strictly prohibited.
Disclaimer: Calm Back is a digital wellbeing resource, not medical or psychological treatment. The content is drawn from peer-reviewed research and lived experience, but it is provided for informational purposes only. Results will vary. If you are struggling with serious addiction, mental health, or wellbeing concerns, please seek support from a qualified professional.
Designed by: Jérrard Wayne