Text & chat prompt
Plan a gentle digital detox
Plan a gentle digital detox: a free, copy-paste prompt for ChatGPT, Gemini and Claude. Paste the prompt and replace each [BRACKETED] field with your own details.
The prompt
Create a [WEEKEND / 7-DAY] digital detox plan. My biggest time sinks: [APPS AND HABITS] What I need my phone for: [ESSENTIALS] What I want to do instead: [ACTIVITIES] Include rules, ways to handle urges, substitute activities, a message to tell friends and family, and how to reintroduce apps afterwards with limits that stick.
Pro tip: Tell one friend your plan; a little accountability doubles the chance you finish it.
How to use this prompt
- Open ChatGPT and start a new chat.
- Paste the prompt.
- Replace each [BRACKETED] field with your real details and paste in your own text where asked.
- Reply with follow-ups such as "make it shorter" or "make it sound more like me".
Prompt at a glance
- Category
- Text & chat
- Works with
- ChatGPT · Gemini · Claude
- Length
- 54 words
- Fields to fill in
- WEEKEND / 7-DAY, APPS AND HABITS, ESSENTIALS, ACTIVITIES
- Last updated
Frequently asked questions
Which AI tools work with this prompt?
It is written for ChatGPT, Gemini and Claude. Paste it into your preferred tool and adjust the wording if the result is off.
What do I need to fill in?
Replace these fields before you send it: WEEKEND / 7-DAY, APPS AND HABITS, ESSENTIALS, ACTIVITIES. Each field shows an example in the prompt.
Should I paste private information into the prompt?
Only what the task needs. Remove names, contact details and other sensitive data before pasting a resume or document into any AI tool.
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