I'm addicted to my phone and social media. Help me take back control.
Daily screen time: [HOURS]
Apps I can't stop checking: [LIST]
How it's affecting me: [SLEEP / ANXIETY / COMPARISON / WASTED TIME / ATTENTION SPAN / ALL]
Previous attempts to cut down: [WHAT I'VE TRIED]
Provide:
1. **Addiction Assessment**: Help me understand if this is habit or genuine behavioural addiction
2. **Trigger Mapping**: When and why I reach for my phone (boredom, anxiety, FOMO, habit)
3. **Phone Redesign**: Step-by-step reorganisation — apps to delete, move, limit, and keep
4. **Notification Purge**: Exactly which notifications to turn off and which to keep
5. **Morning Protocol**: Breaking the "check phone first thing" habit
6. **Bedtime Protocol**: Getting the phone out of the bedroom
7. **Replacement Activities**: What to do with the time and impulse (specific, not generic)
8. **Dopamine Reset**: A 7-day low-stimulation plan to recalibrate
9. **Social Media Boundaries**: How to use social media intentionally, not compulsively
10. **Accountability System**: How to maintain these changes when willpower fades
I'm addicted to my phone and social media. Help me take back control.
Daily screen time: [HOURS]
Apps I can't stop checking: [LIST]
How it's affecting me: [SLEEP / ANXIETY / COMPARISON / WASTED TIME / ATTENTION SPAN / ALL]
Previous attempts to cut down: [WHAT I'VE TRIED]
Provide:
1. **Addiction Assessment**: Help me understand if this is habit or genuine behavioural addiction
2. **Trigger Mapping**: When and why I reach for my phone (boredom, anxiety, FOMO, habit)
3. **Phone Redesign**: Step-by-step reorganisation — apps to delete, move, limit, and keep
4. **Notification Purge**: Exactly which notifications to turn off and which to keep
5. **Morning Protocol**: Breaking the "check phone first thing" habit
6. **Bedtime Protocol**: Getting the phone out of the bedroom
7. **Replacement Activities**: What to do with the time and impulse (specific, not generic)
8. **Dopamine Reset**: A 7-day low-stimulation plan to recalibrate
9. **Social Media Boundaries**: How to use social media intentionally, not compulsively
10. **Accountability System**: How to maintain these changes when willpower fades
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