Lonely but Always Online

Do you talk to people all day online… but still feel like you have “no real friends”?
This gentle workbook is for the nights your screen is full, but your life feels empty.

What this is
A 30–40 page, no-therapy-jargon workbook that helps you:

• understand digital-age loneliness (and why social media can make it worse)
• notice the phone habits that feel comforting but leave you emptier
• take tiny, realistic steps toward real connection – without deleting all your apps

What’s inside

• “You’re Not Broken, You’re Just Disconnected” – a soft intro letter for heavy nights
• Your Loneliness Map – prompts + trackers to see where it really hurts
• Phone Habits That Hurt (But Feel Comforting) – doomscrolling, stalking, refreshing
• 7-Day Soft Social Detox – for people who can’t and don’t want to quit the internet
• Micro-Connection Challenges – tiny tasks you can do even when shy
• Build a Small Circle – stop chasing crumbs & notice safer people
• Night Rescue Pages – for “I want to text them so bad” and “no one cares” moments
• 7-Day “Less Alone” Plan – 1 connection step, 1 phone boundary, 1 kindness per day

Who it’s for

• People who feel lonely even with DMs, group chats and followers
• Overthinkers who scroll late at night to escape their thoughts
• Introverts / “chronically online” people who want real connection, not just more content