The Mute List Builder
A mute list is a short, written list of the chats, apps, accounts and hours you are choosing to quiet for seven days. Pick what goes on it, mute each one for real, save the card, and decide again on day seven. Mute is self-care, not exile.
Day-seven review
1 · What goes on mute this week?
Tap up to eight. Add your own in plain words - "the work chat after 7", "the ex's stories". Ugly phrasing counts.
Quiet hours
The hours your phone stays silent every day this week.
2 · On mute until
Make it real: in most messaging apps, open the chat → its name or the ⋯ menu → Mute notifications. For apps, turn notifications off in your phone's Settings → Notifications. For quiet hours, schedule Focus / Do Not Disturb (iPhone) or Do Not Disturb / Bedtime mode (Android).
3 · This week's card
Set it as your lockscreen so the list is where the reaching happens.
Everything stays in your browser so the day-seven review can find your list. Nothing is sent to us.
Want the mute list on paper?
The printable Mute List worksheet lives inside the Soft Reset 30-Day System, next to the daily reset cards, the brain-tab close-out, the group-chat scripts and weekly reviews. Need words before you mute a chat? Try the Group Chat Exit Generator or the Boundary Script Library. Not sure where to start? Take the 60-second Soft Reset Score.
Keep the quiet going for 30 days
Daily cards, the mute list, scripts, weekly reviews - the printable Soft Reset System behind these free tools. Instant download after Gumroad checkout. Lifestyle structure - not therapy.
Questions, answered honestly
What is a mute list?
A short written list of the chats, apps, accounts and hours you are choosing to quiet for a set time - here, seven days. Writing it down turns a vague "I should use my phone less" into a few specific switches.
Why seven days?
It is long enough to notice whether you miss something and short enough to feel safe trying. On day seven the tool asks you to decide each item again, so nothing stays muted by accident.
Does muting someone tell them?
On the major messaging and social apps, muting is designed to be quiet - the other person is not sent a notice. Check the app's own help page if you need to be sure.
What if someone is harassing or threatening me?
Muting is not enough for that. Block and report the account in the app, keep screenshots, and tell someone you trust. If you feel unsafe, contact local emergency services.
Is anything I type stored or sent anywhere?
Your list stays in your own browser (localStorage) so the day-seven review can find it. Nothing is sent to us. Clearing your browser data removes it.