Social Media Detox Planner
This free Social Media Detox Planner turns your current screen-time habits into a
day-by-day detox schedule — with realistic daily limits, milestones, and
a “time reclaimed” estimate you can screenshot and share. No signup. Runs in your browser.
📆Day-by-day reduction plan
⏳Time reclaimed calculator
🧩Replacement habit blocks
💾Save & reuse your plan
📘 Omni Guide
What a “social media detox” actually means
A social media detox is a short, intentional period where you reduce (or temporarily remove)
time spent on social platforms. It’s not about becoming a monk or deleting everything forever.
It’s about regaining control over attention — especially in the moments where you reach for a feed
automatically: boredom, stress, procrastination, loneliness, or “just checking one thing” that turns into 45 minutes.
The reason detox plans fail is simple: most people only remove the habit (scrolling),
but they don’t replace the function the habit served (relief, stimulation, connection, distraction).
This planner is designed around that reality. It creates a daily limit schedule
and a small replacement plan so your “brain budget” doesn’t bounce back with an even stronger craving.
There are three common detox styles:
Gradual reduction (you lower minutes each day),
step-down (you lower minutes every few days), and
cold turkey (you start at the goal immediately).
Gradual and step-down tend to stick better for most people because they reduce withdrawal-style friction while you build new routines.
🧮 How it works
How the detox planner calculates your schedule
The planner starts with two numbers: your current daily minutes (C)
and your target daily limit (T). Then it uses your detox length in days (D)
and the strategy you choose to build a schedule of daily limits.
- Gradual (linear) reduction: minutes decrease smoothly from C to T across D days.
- Step-down reduction: minutes decrease in 3–5 “steps” so you can adapt, then tighten again.
- Cold turkey: your daily limit becomes T on day 1 (useful for a weekend reset).
Next, it calculates time reclaimed by comparing your baseline use (C minutes/day)
against your planned limits. That reclaimed time becomes your “fuel” for replacement activities —
short blocks like a walk, a reading sprint, a call with a friend, or a quick tidy-up.
Finally, the planner creates a simple Detox Score (0–100) based on:
how big your reduction is, how long you’re doing it, and whether your goal is realistic.
It’s not a moral judgement — it’s just a quick way to generate a shareable benchmark.
🧾 Formula breakdown
The exact formulas used (so you can trust the math)
For a gradual reduction plan, the daily limit on day d (starting at 1) is:
DailyLimit(d) = C − (C − T) × (d − 1) / (D − 1)
If D = 1, then DailyLimit(1) = T (a one-day reset).
The planner rounds limits to the nearest 5 minutes to keep it practical.
Time reclaimed across the detox is calculated as:
ReclaimedMinutes = (C × D) − Σ DailyLimit(d)
Then it converts minutes into hours and minutes for readability.
The Detox Score is computed as a weighted blend of reduction percentage and duration,
capped to keep it stable for very long challenges.
💡 Examples
Example detox plans (so you can copy what works)
Example 1: 14-day gradual reduction. If you currently spend 150 minutes/day and want to reach 30 minutes/day,
the planner lowers your limit by ~9 minutes/day (rounded to 5-minute steps). You’ll likely feel the biggest cravings in the
first 3–4 days — which is why a replacement block right after lunch and before bed helps.
Example 2: 10-day step-down plan. If you’re at 90 minutes/day and want 20 minutes/day, step-down reduces your time
in phases (e.g., 90 → 65 → 45 → 30 → 20). The advantage is psychological: you “win” a smaller target first, then tighten again.
Example 3: 3-day reset. If you’re doing a weekend detox, choose Cold Turkey with a 0–15 minute target. The point is to
interrupt the “automatic check” loop. Make it easy: remove apps from the home screen, turn off notifications, and tell one person what you’re doing.
❓ FAQ
Frequently Asked Questions
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Is a social media detox the same as deleting apps?
No. Deleting apps can help, but the real detox is changing the habit loop. Many people delete, then reinstall. A better approach is: set limits, reduce friction, and replace the habit with a small alternative that scratches the same itch (connection, stimulation, stress relief).
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What’s a “good” daily target?
There’s no universal number. For many people, 15–45 minutes/day is enough to keep up with messages without falling into endless feeds. If your current use is very high, aim for a realistic first target (e.g., cut by 30–50%) and tighten later.
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Why do I relapse at night?
Night scrolling is often a stress/transition habit. If you cut it without replacing it, your brain hunts for stimulation. Try a bedtime buffer: 10 minutes of stretching, reading, or a shower — then put your phone out of arm’s reach.
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How can I make this “stick” long-term?
Use a rule: “No feeds before X.” Keep social apps off the home screen. Turn off all non-human notifications. Add one replacement habit you actually like. And keep your target flexible — consistency beats perfection.
🔗 Related Everyday Tools
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Pro tip: If you’re reclaiming time, try pairing your detox with a daily schedule + a 25-minute focus session plan.