Digital detox template
A 30-day plan for reducing screen time and supporting focus
Your screen time depends on your work and habits. Start with your own device measurements. This template helps you consciously reduce screen time and replace some digital habits with offline alternatives.
habits in the template
example goals for the month
days in this observation plan
Habits in the template
- The first hour of the day without a phone
- Notifications off until lunch
- No more than 30 minutes of social media a day
- Phone in another room before bed
- Read a paper book for 10 minutes
- A walk without headphones
- One meal without a screen
30-day goals
- Reduce screen time by 50%
- Read one paper book
- Learn one offline hobby
- Improve sleep quality
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Try replacing one digital habit with an offline activity: reading instead of scrolling, or a walk instead of social media. Choose an option that suits your situation and check whether it is practical for you.
How the template works
Adapt the examples and add chosen actions to Sinqly yourself. Read screen-time measurements on your device and record observations. This template does not promise automatic measurement, Telegram plans or rewards for time without a phone.
Weekly plan
- Week 1: Awareness. Track screen time and establish a baseline
- Week 2: Replacement. Find an offline alternative for each digital habit
- Week 3: Go further. Increase time away from screens and try a phone-free day
- Week 4: Consolidation. Set new norms and rules for technology use
How to start a digital detox
Measure your baseline
For the first 2 days, observe screen time without limits. Record the device measurements yourself as a baseline.
Adapt the template in Sinqly
Choose habits and add actions to your plan. Review offline activities in the morning and record observations in the evening.
Replace digital habits
Choose an offline alternative for each digital habit yourself and check how well it fits your life.
Mindful technology use
You decide when and how much time to spend at a screen, using technology consciously
Offline alternatives
Choose suitable offline activities, such as reading, walks and hobbies
Observe sleep and focus
Compare your own sleep, concentration and well-being observations as you change screen time
Ready to start? Try Sinqly now.
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