SD
Screen-Time Detox
🔵 Stable🕐 updated 2026-08-05
🔷 SkillSpec L3
pm-wellbeing
Cut compulsive screen and phone use with a workable plan — friction, environment, and replacement habits — instead of relying on willpower or deleting everything. Use when asked to reduce my screen time, I'm addicted to my phone, help me use my phone less, or a digital detox plan. Produces a read on your worst triggers, targeted friction and environment changes, replacement activities for the itch, boundary settings that stick, and a realistic goal — not an all-or-nothing purge that fails by Tuesday.
🗣 Say this to your agent
“I spend way too long on my phone — help me cut it down.”“I'm addicted to scrolling before bed.”“Help me use social media less without deleting it entirely.”“A realistic digital detox plan, not going cold turkey.”“How do I stop reaching for my phone every time I'm bored?”
What to give it
▸The problem — which apps/behaviors, and roughly how much time
▸The triggers — when and why you reach for it (boredom, stress, habit, bed, notifications)
▸Your goal — cut total time, reclaim mornings/evenings, stop a specific app, be more present
▸What you've tried — and where it failed
▸Non-negotiables — apps you need for work/life (don't nuke these)
✅ The bar it holds itself to
Every skill in this library self-verifies — these are this skill's own quality checks, straight from its definition.
✓Targets the specific worst offenders, not a blanket ban
✓Uses friction and environment changes, not just willpower
✓Cuts notification/cue triggers
✓Pairs removal with replacement activities
✓Sets realistic goals and preserves needed apps
⚠️ What it refuses to do
**All-or-nothing purges** that rebound within days.
**Relying on willpower** against apps engineered to hook.
**Removing without replacing** — the itch migrates.
**Nuking work/essential apps** and making the plan impractical.
**Ignoring notifications and bedroom phone** — the biggest cues.
Install
npx pm-claude-skills add --agent claude # or codex · cursor · gemini · hermes
# or one-line MCP (every skill, any client):
claude mcp add pm-skills -- npx -y pm-claude-skills-mcpRelated skills
🔌 Embed this skill
Drop this on your blog, docs, or site — it renders a "Run this skill" card:
<div data-pm-skill="screen-time-detox"></div>
<script src="https://mohitagw15856.github.io/pm-claude-skills/embed.js" async></script>💬 Discussion
Screen-Time Detox is one of 1174 open-source professional AI agent skills — all SkillSpec L3.
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