Screen time audit — track current usage across all devices
5wAssessmentSet screen time reduction goals — daily and weekly limits
PlanningCreate phone-free zones and times — bedroom, dining table, mornings
PlanningReplace scrolling with offline activities — hobby list and habit swaps
PlanningDigital wellbeing app setup — screen time blockers and focus modes
4wBuy a standalone alarm clock — remove phone from bedroom
5wSocial media app detox — delete from phone, use desktop only
5wMorning phone-free routine — first 30 minutes
5wSet app timers and limits — daily caps for social and entertainment
4wWeekend digital detox challenge — 24 hours offline
5w