Digital detox plan
You do not need to delete everything or go away for a week. Pick one part of your day you want back and one trigger to change, then test it.
Choose one reason (e.g., fewer interruptions at work, calmer bedtime), one trigger (an app, notification or time window), and one boundary you can keep for seven days. Review and adjust.
Use the screen time calculatorBroad detoxes feel decisive but often fail when you still need your phone for work, family and travel.
A narrow test gives better data. If late-night scrolling is the issue, change only that window — not every app all day. See how to stop checking so often for cue ideas.
A plan sticks better with a clear purpose: more focused work, present meals, or an easier bedtime wind-down.
Use that purpose to choose the boundary. It should support the life you want, not become another rule you resent.
A practical next step
Name the part of your day you want to protect.
Choose the app, notification or place that repeatedly gets in the way.
Keep it small enough to use for a real week.
A one-week test is more useful than a broad plan you cannot keep. Extend only what helps.
Usually not. A boundary around the automatic moments is often enough.
Keep work functions and focus the detox on the distracting checks outside that.
Continue with related guides
Klippy stays free and private. If you decide you need a stronger boundary for a few apps, Fella blocks selected iPhone apps while leaving the rest of your phone usable.