Free tool
Dopamine Detox Schedule Generator
Tell us your daily screen time, your main trigger app and when you wake up. You get a 7-day plan that cuts your app time step by step, with lock windows for mornings, focus and bedtime.
7 days. TikTok goes in the box.
Your 7-day plan
- Day 1TikTok max 4h 34m
Morning lock 07:00–08:00 · Focus block 10:00–11:00 (1h) · Night lock 22:00–23:00
No phone for the first hour after waking.
- Day 2TikTok max 4h 9m
Morning lock 07:00–08:00 · Focus block 10:00–11:30 (1h 30m) · Night lock 22:00–23:00
Trigger app removed from the home screen.
- Day 3TikTok max 3h 43m
Morning lock 07:00–08:00 · Focus block 10:00–12:00 (2h) · Night lock 22:00–23:00
Phone charges outside the bedroom.
- Day 4TikTok max 3h 17m
Morning lock 07:00–08:00 · Focus block 10:00–12:30 (2h 30m) · Night lock 22:00–23:00
No scrolling while eating.
- Day 5TikTok max 2h 51m
Morning lock 07:00–08:00 · Focus block 10:00–13:00 (3h) · Night lock 22:00–23:00
Notifications off for all social apps.
- Day 6TikTok max 2h 26m
Morning lock 07:00–08:00 · Focus block 10:00–13:30 (3h 30m) · Night lock 22:00–23:00
One walk without your phone.
- Day 7TikTok max 2h
Morning lock 07:00–08:00 · Focus block 10:00–14:00 (4h) · Night lock 22:00–23:00
Review your attempt count and plan next week.
How the plan works
Your daily allowance drops evenly from your current screen time to a target of up to 2 hours by day 7. Each day keeps the first hour after waking and the hour before bed locked, and adds a focus block that grows by 30 minutes a day. Read the full guide to breaking phone addiction.