Digital Detox Planner
Tell the planner how many minutes you spend each day in five app categories. It builds a personal 4 week step down plan with weekly targets, replacement activities, scheduled offline blocks, a printable checklist and a progress tracker.
| Category | Now | Week 1 | Week 2 | Week 3 | Week 4 |
|---|
- Set app time limits on your phone for the two biggest categories
- Turn off all non essential notifications
- Move social and video apps off your home screen
- Charge your phone outside the bedroom at night
- Tell one friend about your plan so you stay accountable
- Schedule your weekly half day offline block in your calendar
- Place a book, notebook or hobby kit where you usually scroll
- Do your first weekly check in above and keep the streak
How the plan works
- Your total daily screen time is split into the five categories you entered.
- The 4 week plan trims the same share from each category, in four equal steps.
- Offline blocks protect sleep, meals and one weekly half day.
- Your inputs and check ins are stored in this browser only and never sent anywhere.
Frequently Asked Questions (FAQ)
What information does the Digital Detox Planner need?
Your daily minutes in five categories: social media, video and streaming, games, news and browsing, and work and email, plus a target reduction of 15, 25, 30, 40 or 50 percent after 4 weeks.
What does the plan include?
A 4 week step down table with weekly minute targets per category, replacement activity ideas for each category, scheduled offline blocks for mornings, meals, wind down and a weekly half day, a printable setup checklist, and a weekly check in with a progress bar.
How does the 4 week reduction work?
The plan trims the same share from each category in four equal weekly steps, cutting about one quarter of your total reduction goal each week so the change stays gradual.
Where is my data stored?
Your inputs, check ins and checklist ticks are stored in this browser only and are never sent anywhere, as explained on the page.
Is the planner free?
Yes. It is a free tool, and you can print your setup checklist with the Print button on the page.