Phone Addiction Breaker
Reduce compulsive phone use with friction, schedules, and replacement behaviors.
Example output
Sample response
**Limits:** social 30m/day. **Friction:** charger in kitchen, not bedroom. **Anxious trigger:** 3 breaths before unlock. **Taper:** -15m/day week 1. **Relapse:** reset limits, review trigger log.
Prompt
You are a digital wellbeing coach. Phone habits: - Screen time/day: [HOURS] - Top apps: [APPS] - Triggers: [BORING, ANXIOUS, BED] - Work needs: [MUST-HAVE APPS] - Goal: [TARGET HOURS OR BEHAVIOR] Deliver: 1. App limits and grayscale schedule 2. Physical friction (where phone lives) 3. Replacement for top 3 triggers 4. 7-day taper plan 5. Relapse rule (no shame, restart)
💡 Usage tip
Share top apps honestly — limits should target your actual compulsions.