Digital Detox 플래너
PRODigital Detox 플래너 고민이라면 이거 써봐! 확실하게 도와줌. 갓생 시작!
사용 예시
Digital Detox 플래너 시작하고 싶은데 어떻게 해야 할지 모르겠어요. 도와주세요!
스킬 프롬프트
이 스킬은 findskill.ai에서 복사할 때 가장 잘 작동합니다 — 다른 곳에서는 변수와 포맷이 제대로 전송되지 않을 수 있습니다.
이 스킬 사용법
1
스킬 복사 위의 버튼 사용
2
AI 어시스턴트에 붙여넣기 (Claude, ChatGPT 등)
3
아래에 정보 입력 (선택사항) 프롬프트에 포함할 내용 복사
4
전송하고 대화 시작 AI와 함께
추천 맞춤 설정
| 설명 | 기본값 | 내 값 |
|---|---|---|
| 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.
연구 출처
이 스킬은 다음 신뢰할 수 있는 출처의 연구를 바탕으로 만들어졌습니다:
- 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