Calculate your daily screen time, compare to national averages, and generate a personalized digital detox plan. Free screen time tracker, no signup needed.
A 27-year-old in Texas scrolls TikTok in bed until 1-2am, struggles to fall asleep, and wants to break the habit without deleting the app entirely.
Result: Planner generates a 21-day phone-free bedroom protocol — within 2 weeks her sleep onset drops from 45 minutes to 12 minutes.
A father in Georgia notices his 13-year-old daughter spends 6+ hours on Instagram and wants a structured conversation starter about healthy limits.
Result: Detox guide generates family screen time rules and replacement activity ideas — used as a calm, data-backed family discussion.
A remote worker in Colorado checks his phone 94 times per day and struggles to complete deep work tasks without interruption.
Result: Planner creates a 14-day notification detox protocol — his deep work sessions increase from 25 minutes to 90+ minutes average.
A digital detox is a deliberate break from screens and digital devices. Duration: 1-day detox for a reset, 1-week for noticeable habit change, 30-day for lasting rewiring of phone use patterns. Even 2-3 hours daily is beneficial.
WHO and most researchers suggest limiting recreational screen time to 2-3 hours/day for adults. Average US adult spends 7+ hours on screens daily. Signs it's too much: disrupted sleep, difficulty concentrating, anxiety when without phone, and neglected offline activities.
Proven strategies: (1) Phone-free bedroom, (2) No screens 1 hour before bed, (3) Designated offline hours (meals, mornings), (4) Delete social media apps from phone, (5) Grayscale screen mode, (6) App timers via iOS Screen Time or Android Digital Wellbeing.
Excessive screen time — especially social media — correlates with increased anxiety, depression, poor sleep, and reduced attention span. The comparison effect from social media is particularly linked to lower self-esteem. A detox resets dopamine sensitivity and reduces compulsive checking.
Yes — a partial detox is more sustainable. Choose specific contexts to be phone-free: meals, first morning hour, one day per weekend. Replace the void with a physical activity, hobby, or social connection. Our planner lets you design a custom partial detox schedule.
Rediscover offline activities: reading physical books, outdoor walks, cooking from scratch, journaling, board games, in-person socializing, creative hobbies (drawing, music, woodworking). The key is having an intentional replacement — not just white-knuckling the absence of your phone.