DIGITAL DETOX GUIDE

Detox plans that fit your life — not fight it.

Small, intentional changes designed to rebalance your digital “diet”, not restrict it.

Clean Feed™ treats digital overload like a high-calorie diet. These detox plans don’t eliminate your apps — they rebalance how, when, and why you use them, so your screen time feels more like nourishment than noise.

Light Detox — “Digital Portion Control”

For when your screen time feels “a bit too much,” but you’re not in crisis yet.

This plan helps you notice what you consume — the same way portion control works in food. You keep your apps, but change the rhythm and intention behind how you use them.

Best for

People who scroll more than they’d like, but still feel mostly in control — early signs of fatigue, not yet full burnout.

Daily basics

Two short “no-scroll windows” per day (5–10 minutes each).
Keep all your apps, but mute non-essential notifications.
Before opening an app, pause and ask: “Why am I opening this right now?”

Weekly reset

One “pantry cleanout” of your feed:
- unfollow 5–10 accounts that feel like digital junk food;
- follow 2–3 “slow content” sources (longer reads, calm creators, educational content).
One small digital declutter session (clean up saved posts, old screenshots, unused apps).

Illustration of a balanced digital detox routine

Balanced Detox — “Clean Plate Routine”

For scattered focus, constant tab-switching, and days that feel half-online.

A more structured rhythm that brings order back to your digital life — like resetting your daily meals so they feel nourishing instead of chaotic.

Best for

People who feel drained after being online, open apps on autopilot, or struggle to stay focused on one thing at a time.

Daily basics

Phone-free meals — no scrolling while eating.
One 2-hour focus block on weekdays with social apps muted.
No high-stimulation apps (TikTok, Reels, fast feeds) in the first hour after waking and the last hour before sleep.

Weekly reset

One “feed audit”:
- mute or unfollow accounts that trigger comparison, urgency, or FOMO;
- reorganize apps into folders (e.g. “Work”, “Social”, “Junk Food”) to make patterns visible.
Choose one day with a softer rule (for example: no social media until noon).

Illustration of a deep digital detox reset

Deep Reset — “Full Digital Detox Plan”

For burnout mode — when your mood, focus, and self-esteem feel tied to your phone.

A structured reset that calms overstimulation, breaks compulsive scrolling cycles, and helps you rebuild a cleaner, quieter feed from scratch.

Best for

People who feel anxious away from their phone, stuck in compulsive scroll cycles, or emotionally dependent on notifications.

Phase 1 — Digital fasting (24–48h)

Remove or log out of your most addictive apps temporarily.
Use your phone only for essentials: calls, maps, texting, music.
Tell 1–2 close people what you’re doing, so you don’t feel pressured to reply instantly.

Phase 2 — Clean feed rebuild (3–7 days)

When you return, scroll slowly and intentionally:
- mute, unfollow, or block accounts that feel like emotional junk food;
- follow people and places that make you feel grounded and curious, not triggered.
Limit algorithm-heavy feeds to specific time windows (e.g. 20–30 minutes at a fixed time).

Phase 3 — Long-term habits

Keep at least one offline block per day (1–2 hours with no apps).
Use “Do Not Disturb” as your default at night.
After using high-stimulation apps, ask:
- “How do I feel now compared to before?”
- “Did this feed me or just fill time?”

DID YOU KNOW?

Most people underestimate their daily screen time by 2–3 hours — the same way we underestimate calories when we’re not paying attention. Digital detox isn’t about punishment; it’s about finally seeing the pattern.