Complete a 30-Day Digital Detox Protocol
5 weeks · 0 milestones
Follow a structured digital detox — no social media, limited screens after 8pm — for 30 days with daily journal proof.
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Measure Baseline Screen Time and Set Specific Reduction Rules
1–2 weeks
Use your device's built-in screen time reporting (iOS Screen Time, Android Digital Wellbeing) to document your baseline daily screen time over one full week, broken down by category and app. Based on this data, identify which categories (social media, news, video streaming, games) contribute most to your total and set specific, measurable rules for your detox period: which apps are off-limits, which platforms are allowed but limited, and which are unrestricted.
Proof required
Submit: (a) screen time screenshots from your device showing at least seven consecutive days of baseline data, broken down by app or category, and (b) your detox rules document naming each category, whether it is banned, limited (with stated daily maximum), or unrestricted during the detox, and the duration of your detox (minimum 21 days, recommended 30). Rules must be specific — 'less social media' is not a rule.
What gets checked
- Baseline data is from the device's own screen time tool — not a self-estimate
- Rules are specific and measurable — 'Instagram: banned for 30 days' or 'news apps: 15 minutes per day between 7pm and 8pm only'
- Detox duration is at least 21 days — shorter periods do not allow habit formation to occur
Complete 30 Days of Digital Detox with Daily Log
Post-Detox Reflection and Habit Architecture for Ongoing Change
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