Spend less time scrolling
Spend less time on social media and protect time for something you want to do.
Plan Library / Everyday life
Spend less time
scrolling.
Spend less time on social media and protect time for something you want to do.
How to start
Make the first
step clear.
Choose your phone-free activity, social media window, and daily minutes limit. Turn off social media notifications during setup, then choose a weekly screen-time check day. Pick an activity you can do instead of scrolling.
What It Includes
Your scheduled
commitments.
Start with three observable actions. Choose any personal targets and dates before starting, then adjust the routine to fit your life.
Commitment 1
- Keep your phone awayDaily
Keep your phone away during one chosen daily activity.
Commitment 2
- Keep your social media windowDaily
Use social media only during your chosen window, for no more than your chosen number of minutes. Choose both before starting; mark complete when all use stayed within both limits or there was none.
Commitment 3
- Check screen timeSunday
Check your device's screen-time report every Sunday.
Optional additions
Choose either, both, or neither. These start unselected during import.
- Choose an activity instead of scrolling: Spend 15 minutes on a chosen activity instead of scrolling. Daily
- Charge your phone away: Place your phone on a charger away from your bed each night. Daily
Record completed commitments in your D/R check-in.
Goal + Milestones
Know what
complete means.
Review your logs before marking a milestone complete. Adjust the milestone targets if you change your schedule.
Complete your first week
Keep both daily boundaries on five of seven days and check screen time once during the week. Optional additions do not count toward this milestone.
Complete four weeks of your routine
Meet those targets for four qualifying weeks. The weeks do not need to be consecutive, and a missed day does not require a restart.
Make the plan real.
Copy it into D/R, review the setup, and choose what gets added.
Practical questions
Make it work
for you.
Can I change the schedule?
Yes. Choose your phone-free activity, social media window, and weekly screen-time check day. Adjust these during import review.
What happens if I miss a day?
Resume the boundaries the next day. A qualifying week means keeping both boundaries on five of seven days and checking screen time once. Count four qualifying weeks without restarting; they do not need to be consecutive.
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