Digital Detox Schedule Calculator
Build a realistic digital detox plan: daily screen-free blocks, a phone-free wind-down window, and the offline hours you reclaim each week.
How it works
Target = current × (1 − cut rate) · Weekly reclaimed = daily saving × normal days + current × full detox days · Yearly = weekly × 52
A detox works better as a schedule than a vague intention. This plan turns your current daily screen time into a concrete target based on how aggressively you want to cut, reserves a screen-free wind-down window before bed, and counts any full offline days. The reclaimed-hours figures — especially the yearly total in whole days — show what those small daily cuts are really buying you.
Worked example
Cutting 5 h/day by 35% (moderate) targets 3.25 h/day, saving 1.75 h. With 1 full offline day, weekly reclaimed = 1.75 × 6 + 5 × 1 = 15.5 hours; over a year that is 806 hours, about 34 days.
Frequently asked questions
Do I have to go completely offline?
No. For most people a sustainable trim — a lower daily target, a screen-free hour before bed, and perhaps one offline day — beats a dramatic detox they cannot maintain.
Why a screen-free window before bed?
Evening screen use is one of the habits most strongly linked to poorer sleep, so a wind-down window is where a detox often pays off fastest.
How do I count "recreational" screen time?
Focus on discretionary use — social media, streaming, games, aimless browsing — rather than necessary work or study. That is the time you can realistically reshape.
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This is a self-reflection tool, not a medical or psychological diagnosis. If you are struggling, please reach out to a qualified professional.