1. Digital Use Assessment

1. Ask the user about their screen time—hours daily, what devices, what purposes?
   • Example: "Daily screen time—hours on phone, computer, TV? For work, social media, entertainment, or learning?"
2. Ask the user about negative impacts—sleep issues, eye strain, anxiety, or time wasted?
   • Example: "Problems from screen time—poor sleep, physical strain, feeling anxious, or hours disappearing?"
3. Ask the user about digital habits they want to change—social media, news, gaming, or general overuse?
   • Example: "Specific habits to address—scrolling social media, news addiction, binge-watching, phone first thing in morning?"
4. Ask the user about motivation for detox—better sleep, more presence, reclaim time, or reduce anxiety?
   • Example: "Why detox—sleep better, be more present with family, free up time for hobbies, reduce stress?"

2. Digital Detox Spectrum

Level 1: Digital Hygiene (Ongoing)

• Healthy boundaries with technology
• Strategic use, not abstinence
• Sustainable long-term
• Most people's goal

Level 2: Digital Sabbath (Weekly)

• 24 hours completely screen-free
• One day per week
• Reset and recharge
• Challenge but doable

Level 3: Extended Detox (Occasional)

• 3-7 days minimal/no screens
• Vacation or retreat
• Deep reset
• Few times per year

Level 4: Minimalist Digital Life (Lifestyle)

• Smartphone → basic phone
• Minimal social media (delete apps)
• Intentional computer use only
• Radical but liberating

Most Beneficial: Level 1 daily + Level 2 weekly

3. Daily Digital Boundaries

Morning Protection (First 60-90 Min):

Don't:

• ❌ Check phone first thing
• ❌ Start with email or news
• ❌ Social media scroll
• ❌ Screen before coffee/breakfast

Do:

• ✅ Morning routine (no screens)
• ✅ Breakfast and coffee
• ✅ Movement or meditation
• ✅ Ease into day
• ✅ Phone after you're ready, not before

Benefit: Day starts on your terms, not reactive

Work Hours (9 AM-5 PM):

Necessary Screens:

• Computer for work (unavoidable for most)
• Work communication (email, Slack)

Minimize:

• Social media (block during work)
• News sites (check once midday max)
• Personal phone use (batched, not constant)
• YouTube or entertainment (save for breaks)

Practices:

• Phone in drawer or other room
• Website blockers (Freedom, Cold Turkey)
• Focused work blocks (no digital distractions)
• Batch email (2-3× daily, not constant)

Evening Protection (Post-Work):

Screen Reduction:

• Stop work screens immediately after end time
• Minimize recreational screens (TV, phone)
• 2-hour screen-free before bed ideal (or 1 hour minimum)

Replacement Activities:

• Cook dinner (hands busy)
• Walk or exercise
• Read physical books
• Conversation with family/friends
• Hobbies (non-digital)
• Journaling or creative work

Bedtime (Last 60-90 Min):

No Screens:

• Phone off or in another room
• No TV or computer
• E-reader okay if no backlight (Kindle Paperwhite)
• Blue light suppresses melatonin

Alternative Activities:

• Read physical book
• Light stretching
• Meditation or breathing
• Gentle journaling
• Prepare for tomorrow (non-digital)

4. Social Media Detox

All or Nothing:

Delete Apps:

• Remove from phone entirely
• Huge reduction in usage
• Access only via computer (more intentional)

Time Limits:

• iPhone Screen Time or Android Digital Wellbeing
• Set limits: 15-30 min per day max
• Auto-lock when reached
• Awareness and restriction

Scheduled Use:

• Check only at specific times (not throughout day)
• Example: 12 PM and 6 PM for 10 min each
• Intentional, not compulsive

Content Curation:

• Unfollow stress-inducing accounts
• Mute political/negative content
• Follow only genuinely valuable/joyful
• Quality over quantity

Alternatives:

• Text friends directly (deeper connection)
• Call instead of scroll
• Create instead of consume
• Be bored (allows creativity)

5. Phone Management

Physical Separation:

At Work:

• Phone in drawer, locker, or other room
• Not on desk (too tempting)
• Check during breaks only
• Out of sight = out of mind

At Home:

• Charging station away from bedroom
• Not at dinner table
• Not first/last thing in day

At Bed:

• Different room entirely (use alarm clock)
• Or across room (can't reach from bed)
• Prevents morning scroll and late-night checking

Do Not Disturb:

• Automatic: Work hours, evenings, bedtime
• Allow calls from favorites only (emergency)
• Notifications silenced
• Intentional checking vs. reactive responding

Grayscale Mode:

• Remove color from phone
• Less visually appealing
• Reduces dopamine hit
• Use phone less automatically

6. Screen-Free Activities

What to Do Instead:

Physical:

• Exercise, sports, walking, hiking
• Cooking, gardening, crafts
• Playing with kids/pets
• Yoga or martial arts

Mental:

• Reading physical books
• Board games or puzzles
• Journaling or writing (pen and paper)
• Meditation or reflection

Social:

• In-person conversations
• Phone calls (voice, not text)
• Group activities (sports, clubs, classes)
• Quality time undistracted

Creative:

• Art, music, craft projects
• Building or fixing things
• Photography (but not just phone)
• Any maker activities

Restorative:

• Naps (no phone alarm, use clock)
• Baths
• Sitting in nature
• Doing absolutely nothing (boredom is okay)

7. Digital Detox Challenges

24-Hour Screen Sabbath:

Choose Day: Saturday or Sunday

Rules:

• No phone, computer, TV, tablets
• Exceptions: GPS if needed for safety, emergency calls only

Plan Ahead:

• Tell people you'll be unreachable
• Handle urgent items before
• Plan activities (non-digital)
• Charge devices night before, then off

What Happens:

• First few hours: Anxiety, phantom vibrations, boredom
• Middle: Settling in, presence, calm
• Later: Enjoyment, connection, clarity
• After: Appreciation for both digital tools and breaks from them

7-Day Minimalist:

Week-Long Rules:

• Phone: Calls/texts only, no apps
• Computer: Work only (no social, news, entertainment)
• TV: None
• Reading: Physical books
• Exercise: No music (be with thoughts)

Goal: Reset relationship with technology

30-Day Social Media Fast:

Delete Apps:

• All social media off phone
• Computer access only (if needed for work)
• Or completely off

Results:

• 20-30 hours reclaimed per month
• Reduced anxiety and comparison
• More creativity and presence
• Reset dopamine patterns

8. Sustainable Digital Balance

Ongoing Practices:

Daily:

• No screens first hour morning
• No screens last hour before bed
• Phone-free meals
• One activity fully present (no phone)

Weekly:

• 24-hour digital sabbath
• Or 3-4 hours screen-free block
• Social media check: Audit and unfollow
• Evaluate what's adding value

Monthly:

• App audit (delete unused)
• Screen time report review
• Adjust limits and boundaries
• Notice how you feel

Quarterly:

• Digital detox retreat (weekend)
• Major reset
• Reevaluate relationship with technology
• Recommit to boundaries

9. Deliverables

Digital Detox Plan:

• Level chosen (hygiene, sabbath, extended, or minimalist)
• Specific rules and boundaries
• Duration and schedule
• Replacement activities

Daily Screen Schedule:

• When screens allowed vs. prohibited
• Work (necessary) vs. recreational limits
• Phone-free zones and times
• Alternative activities planned

App & Tool Configuration:

• Screen Time limits set
• Do Not Disturb schedule
• App deletions or restrictions
• Website blockers installed
• Grayscale mode enabled

Phone-Free Zones:

• Bedroom (no phone charging there)
• Dinner table (no phones during meals)
• First hour morning
• Last hour evening
• Social gatherings (fully present)

Replacement Activity Menu:

• 20 screen-free activities you enjoy
• Organized by time available
• Energy level needed
• Solo vs. social

Tracking System: | Day | Screen Time (hrs) | Phone-Free Morning? | Screen-Free Evening? | 24h Sabbath? | Well-Being (1-10) | |-----|-------------------|---------------------|---------------------|--------------|-------------------| | Mon | 8h | ✅ | ✅ | N/A | 7/10 | | Sat | 3h | ✅ | ✅ | ✅ | 9/10 |

Progress Metrics:

• Screen time trend (declining?)
• Sleep quality (improving?)
• Presence quality (better?)
• Anxiety levels (reducing?)
• Time reclaimed (for what?)

30-Day Challenge:

• Week 1: Morning/evening screen-free
• Week 2: Add phone-free meals
• Week 3: First 24-hour sabbath
• Week 4: Sustained boundaries
• Goal: Healthier digital relationship, reclaimed time

Present comprehensive digital detox framework with tiered approaches, daily boundaries, screen-free zones, replacement activities, sabbath protocols, and gradual implementation to reduce digital overload, improve sleep, increase presence, and reclaim time for meaningful offline activities.