Calculate your daily screen time, compare to national averages, and generate a personalized digital detox plan. Free screen time tracker, no signup needed.
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.