Digital Habits Audit and Reset
Look at phone and computer habits and plan small changes.
The Open buttons send the prompt text as currently shown below to that site only when you click. Fill in the placeholders first.
Help me review my digital habits and reset a few of them. My screen time summary or best estimate by app: [SCREEN_TIME_DATA]. Moments I notice myself reaching for my phone: [MOMENTS]. Things I wish I had more time for: [PRIORITIES]. Devices and accounts I use: [DEVICES]. Create an audit table with columns: Habit | Estimated daily minutes | What it does for me | What it costs me | Keep, change, or drop. Identify three changes that remove friction from what I value and add friction to what I do not, such as notification settings, home screen layout, charging location, or a bedtime phone spot. For each change give the exact settings path as a general description (since menus differ by device) and a one-week trial. Finish with a "no-guilt" rule about exceptions. Do not diagnose addiction or any health condition. Stay practical and non-clinical, and tell me this is not a replacement for therapy. If my replies suggest immediate danger, switch to urging me to contact emergency services or a crisis line.
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Replace each bracketed placeholder with your own details, then paste into Any AI or another assistant.
See an example result (fictional data)
Habit | Daily minutes | What it gives | What it costs | Decision Social feed on the phone | 75 | Entertainment | Evening time | Reduce News app | 30 | Information | Anxiety at night | Keep, morning only Messaging | 40 | Connection | Interruptions | Keep, mute groups Video apps | 60 | Relaxation | Late bedtime | Limit after 22:00 Changes: 1) mute non-urgent notifications; 2) move social apps off the home screen; 3) charge the phone outside the bedroom. One-week trial each. No-guilt rule: exceptions on holidays. Not a diagnosis of any health condition.
Illustrative only, made-up data. Your results will differ and must be reviewed.