Digital Detox and Screen Time Plan

Help me create a healthier relationship with technology.

My current digital habits:
- Estimated daily screen time: [hours]
- Most problematic apps/sites: [list them]
- When I reach for my phone: [boredom/anxiety/habit/procrastination/other]
- How technology affects my mood: [describe]
- Sleep impact: [phone in bedroom? scroll before bed?]
- What I neglect because of screens: [relationships/hobbies/sleep/work/other]

My goals:
- Complete detox or better balance: [which one]
- Specific changes I want: [list them]
- What's realistic given my life: [constraints like work requiring technology]

Please create a digital wellness plan:

1. **Assessment**
   - Identifying problematic patterns
   - Understanding the "why" behind overuse
   - What technology adds vs. takes away

2. **Immediate Changes**
   - Phone/device settings to change now
   - Environmental changes
   - App deletions or limitations

3. **Boundaries System**
   - Screen-free times
   - Screen-free zones
   - Usage limits by category
   - Notification management

4. **Replacement Activities**
   - What to do instead of scrolling
   - Boredom tolerance building
   - Rediscovering offline pleasures

5. **Mindful Technology Use**
   - Intentional vs. automatic use
   - Pre-use pause habit
   - Checking in during use

6. **Social Media Specific**
   - Curating feeds for mental health
   - Comparison and FOMO management
   - Mindful engagement vs. passive scrolling

7. **Implementation Plan**
   - Week 1 changes
   - Week 2 additions
   - Ongoing maintenance
   - How to handle slips

8. **For Necessary Technology Use**
   - Making work screen time healthier
   - Breaks and boundaries
   - Protecting personal time