30-Day Digital Detox Challenge
A structured, science-backed program to help you break phone addiction and reclaim your time, attention, and relationships in just 30 days.
Why This Challenge Works
🎯 Structured Progression
Weekly themes build on each other, making change manageable and sustainable.
🧠 Science-Based
Activities target the psychological and neurological aspects of phone addiction.
🤝 Community Support
Join others on the same journey for motivation and accountability.
Weekly Breakdown
Week 1: Foundation Week
Awareness & Assessment
Understanding your current habits and establishing baselines
Daily Activities:
- ✓Track current screen time without judgment
- ✓Complete phone addiction assessment
- ✓Identify your top 3 trigger apps
- ✓Set up phone-free sleep routine
- ✓Create your first phone-free zone (bedroom)
- ✓Practice the 2-minute delay before picking up phone
- ✓Weekend: Implement 1-hour phone-free morning
Week 2: Boundary Week
Creating Physical & Digital Boundaries
Establishing clear limits and barriers to mindless use
Daily Activities:
- ✓Remove social media apps from home screen
- ✓Turn off all non-essential notifications
- ✓Implement phone-free meals
- ✓Practice 5-minute delay before app access
- ✓Create second phone-free zone (dining area)
- ✓Start analog morning routine (no phone first hour)
- ✓Weekend: 3-hour phone-free afternoon activity
Week 3: Replacement Week
Building Healthy Alternatives
Replacing phone habits with meaningful activities
Daily Activities:
- ✓Start new hobby/activity during usual phone time
- ✓Practice meditation or breathing exercises
- ✓Schedule face-to-face social activities
- ✓Read physical books instead of scrolling
- ✓Exercise or walk without phone
- ✓Practice gratitude journaling
- ✓Weekend: Full day with minimal phone use
Week 4: Mastery Week
Cementing Long-term Habits
Making digital wellness a permanent lifestyle
Daily Activities:
- ✓Implement weekly phone-free day
- ✓Create accountability system with friends/family
- ✓Plan future challenges and goals
- ✓Share your story with others
- ✓Set up systems for continued success
- ✓Celebrate your progress and achievements
- ✓Design your post-challenge maintenance plan
Daily Success Tips
Recommended Tools
For Maximum Success
Free Alternatives
What to Expect
Timeline of Changes
Blog posts to support your 30-day reset
Extra guidance for iPhone Screen Time, relapse prevention, and replacing scrolling with better defaults.
A practical 7-day iPhone digital detox that reduces Screen Time without deleting your life. Built for busy people who keep relapsing.
A realistic 30-day timeline for iPhone users who want lower Screen Time: what feels hard first, what gets easier, and how to avoid relapse.
If iPhone Screen Time limits aren’t sticking, use friction: a simple way to add a pause before scroll apps so you stop checking on autopilot.
Friction isn’t punishment—it’s design. Learn how to use beneficial friction to reduce iPhone Screen Time and make healthier defaults in your home and work life.
A practical, repeatable night routine for iPhone users who scroll in bed. Reduce Screen Time by changing your environment, not your intentions.
If deleting apps doesn’t stick, use iPhone-friendly friction: reduce triggers, make access intentional, and keep the benefits without the endless feed.
Ready to Start Your Transformation?
Join thousands who've successfully completed the 30-day challenge and reclaimed their lives.
Challenge is free. Tools are optional but recommended for highest success rates.