Digital Detox Planner
PROCreate sustainable screen-time reduction plans using behavioral psychology. Manage FOMO, withdrawal, and habit replacement with evidence-based strategies.
Example Usage
“I’m a 32-year-old marketing manager spending 6-7 hours daily on my phone, mostly Slack, emails, and scrolling news/Reddit. I can’t sleep until midnight even though I’m exhausted by 9pm. My partner says I’m always on my phone. I tried quitting cold turkey last month and lasted 2 days before anxiety made me cave. Can you help me create a sustainable digital detox plan that works with my job requirements?”
How to Use This Skill
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Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| 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.
Research Sources
This skill was built using research from these authoritative sources:
- 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