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screen-time-detox

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Cut compulsive screen and phone use with a workable plan — friction, environment, and replacement habits — instead of relying on willpower or deleting everything. Use when asked to reduce my screen time, I'm addicted to my phone, help me use my phone less, or a digital detox plan. Produces a read on your worst triggers, targeted friction and environment changes, replacement activities for the itch, boundary settings that stick, and a realistic goal — not an all-or-nothing purge that fails by Tuesday.

plugins/pm-wellbeing/skills/screen-time-detox/SKILL.md

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Nov 10, 2026
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# Screen-Time Detox

Deleting every app on Monday and reinstalling by Friday isn't a plan. Compulsive phone use is a design problem (apps engineered to hook) plus a habit loop, so the fix is design and habit: add friction where you overuse, remove the cues, and give the restless itch somewhere else to go — with a realistic target, not a joyless total ban.

## What This Skill Produces

- **A trigger read** — the specific apps/times/situations driving your overuse (bored, anxious, bed, queues)
- **Friction changes** — make the problem apps harder to reach (log-outs, grayscale, home-screen removal, limits)
- **Environment fixes** — phone out of the bedroom, notifications culled, charging away from you
- **Replacement habits** — what to do with the itch, so you're removing *and* replacing
- **Sticky boundaries** — phone-free times/zones and settings, framed as defaults not constant willpower
- **A realistic goal** — reduction and intention, not an all-or-nothing purge

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