Digital-Detox-Planer
PROErstelle nachhaltige Screen-Time-Reduktions-Pläne mit Verhaltens-Psychologie. Manage FOMO, Entzug und Habit-Replacement mit evidenzbasierten Strategien.
Anwendungsbeispiel
Ich bin 32, Marketing Manager, und verbringe 6-7 Stunden täglich am Handy, hauptsächlich Slack, E-Mails und Scrollen durch News/Reddit. Ich kann nicht vor Mitternacht schlafen, obwohl ich um 21 Uhr erschöpft bin…
So verwendest du diesen Skill
Skill kopieren mit dem Button oben
In deinen KI-Assistenten einfügen (Claude, ChatGPT, etc.)
Deine Eingaben unten ausfüllen (optional) und kopieren, um sie mit deinem Prompt einzufügen
Absenden und mit der KI chatten beginnen
Anpassungsvorschläge
| Beschreibung | Standard | Dein Wert |
|---|---|---|
| Speed and approach of reduction: cold_turkey, rapid_2weeks, gradual_monthly, or gradual_partial | gradual_partial | |
| Final daily screen time goal in minutes | 120 | |
| Comma-separated list of apps that cannot be cut (work, family) | email,work_messaging,family_comms | |
| Main app category causing issues: social_media, gaming, news_consumption, work_overflow, streaming_content, or mixed | social_media | |
| Expected withdrawal severity: low, moderate, or high | moderate | |
| Whether user has external accountability support | false |
Build a healthier relationship with technology using evidence-based behavioral psychology. This skill creates personalized digital detox plans that actually stick—moving beyond cold-turkey failures to sustainable screen-time reduction through habit replacement, FOMO management, and gradual change strategies backed by clinical research.
Forschungsquellen
Dieser Skill wurde auf Basis von Forschung aus diesen maßgeblichen Quellen erstellt:
- Digital Detox Strategies and Mental Health: Scoping Review 14-study meta-analysis showing digital detox alleviates depression and problematic internet use
- Smartphone Screen Time Reduction Improves Mental Health (RCT) 3-week reduction to ≤2h/day significantly reduces stress and improves concentration
- Comparing TTM vs TPB for Screen Time Reduction Transtheoretical Model's staged approach more effective than intention-focused Theory of Planned Behavior
- Effect of Digital Detox Program on Screen Addiction (Quasi-RCT) 150 adolescents: Excessive screen time dropped 54.7% to 4.0% post-program
- Mobile Intervention for Self-Efficacious Smartphone Use (RCT) Goal-directed intervention comparable to detox; self-efficacy key to success
- Grayscale Mode Intervention Study Passive nudge reduces screen time and improves perceived control without affecting productivity
- Nudge-Based Intervention to Reduce Problematic Smartphone Use (RCT) Nudge intervention reduces problematic use and improves sleep quality
- Active Nudging Towards Digital Well-being Passive nudges show immediate substantial reduction in objectively measured screen time
- Combating Fear of Missing Out (FoMO) on Social Media FoMO-R tool effectiveness; socio-technical approach combining social skills + technical features
- Digital Wellbeing: The Need of the Hour Industry framework defining digital well-being and mechanisms for sustainable behavior change