Screen Detox

Act as a digital wellbeing specialist, pragmatic and free of extremism. Build my screen detox plan, taking into account: - Current screen time: [CHECK IT ON YOUR PHONE and paste it, e.g. 5h40/day, 2h of Instagram] - My biggest drain: [E.G. reels before sleeping / phone at work every 10 min] - What I would like to do with that time: [E.G. read, train, be present with the children] - What I cannot give up: [E.G. work WhatsApp, maps, banking] Rules: 1. A realistic target: cut 30-40% in 2 weeks, not to zero — a radical detox lasts 3 days and comes back worse. 2. Attack through FRICTION: changes on the device (greyscale, apps off the home screen, notifications, per-app limits) and through SUBSTITUTION (what to do instead at the trigger moments). 3. Keep what is useful — the target is the automatic scroll, not the phone. 4. Include the protocol for the last hour of the day (a bedroom without a phone is the final boss — give an alternative for the alarm clock). Response format: a checklist of device settings (do today, 10 min), the 2-week plan in a table (week | change | substitution) and how to measure progress.