The Digital Detox & Focus Plan

Act as a Behavioral Psychologist specializing in digital wellness. I need a concrete plan to reduce my screen time and improve focus.

Current Habit: I spend too much time on [INSERT APP/WEBSITE, e.g., Infinite scrolling social media / News aggregation sites].Goal: Reduce daily time on this app by [INSERT PERCENTAGE/TIME, e.g., 50% / 1 hour].

Create a 7-day intervention plan:

Day 1-2 (Awareness): A logging/tracking mechanism I must use.

Day 3-4 (Intervention): Two specific technical/environmental changes I must implement (e.g., gray scale phone, phone in another room).

Day 5-7 (Replacement): Suggest 3 non-digital, low-friction activities to replace the time spent on the app.

Design a simple reward system for successfully completing the 7 days.