Free Digital Detox Planner
Reclaim your focus. Restore your clarity. Design a digital life that serves your well-being.
A digital detox is a deliberate break from screens that improves sleep, focus, and mental wellbeing. This free digital detox planner helps you create a personalized screen time detox plan in just two minutes. Choose from four digital detox styles including Weekend Reset and Evening Wind-Down. Regular digital detox practice reduces anxiety and restores a healthier relationship with technology. Start your free digital detox today.
Curating your restorative routine...
Detox Routine
wb_sunny Morning
90 mins screen-free. Focus on sunlight, hydration, and movement before checking messages.
wb_twilight Afternoon
Batch your notifications. Check 3 times daily max. Use deep work sprints of 45 minutes.
nights_stay Evening
Analog hour. No devices in the bedroom. Read a physical book or journal your thoughts.
3 Core Strategies
-
1
The Grey Scale Method Turn your phone screen to black and white to make apps less dopamine-rewarding.
-
2
Physical Barrier Charge your phone in a separate room from where you sleep and work.
-
3
Nature Reset Dedicate at least 30 minutes to outdoor activity without taking your phone for photos.
"The best time to disconnect is when you feel you don't have time to."