Design a low-dopamine week you will not quit by Tuesday.
Keep the useful parts of your digital life while adding friction, replacement, and recovery where the loop is strongest.
15-30 minutes
Digital Reset
Next move
Pick the loop, add friction, and choose what the urge becomes instead.
CoachGPT keeps triggers, app rules, bedtime risk, and replacement routines in one detox path.
Step by step
3 focused steps
Practical actions
6 useful tools
Clear goal
Built for this moment
7-day reset
Turn the first agreement into a week your family can practice.
Start with the hardest screen moment, create a calmer plan, then use the next steps to review what happened instead of starting the same argument again.
Start the 7-Day ResetDay 1
Name the conflict pattern
Day 2
Write the first parent line
Day 3
Make the screen rule visible
Day 4
Plan the homework or bedtime boundary
Day 5
Choose a consequence and repair move
Day 6-7
Review, adjust, and keep the agreement
Start with one output
The first step creates something concrete enough to copy, share, save, or improve in the next tool.
Continue without restarting
Each step points to the next useful move, so a single visit can become a short working session.
Useful to send to someone
Share the path with a coach, client, partner, parent group, or teammate when this is the problem they have today.
Where it helps
A short path for a specific moment.
The phone loop is costing focus, sleep, mood, or time, but vague promises to use it less have not changed the trigger.
Map the loop, set one concrete app or phone boundary, and replace the urge with a realistic routine you can test this week.
Map the loop
Find the cue, feeling, time of day, app, and payoff that make the scroll start before you notice it.
Set the boundary
Choose one phone, app, site, notification, or bedtime rule that adds friction at the real trigger point.
Replace the pull
Give the urge somewhere better to go with a cue-routine-reward loop and one focus ritual for the week.
What you can use
Choose the next step that fits.
Trigger Mapping
Identify patterns in emotional reactions
Digital Boundary Builder
Turn screen-time conflict into a practical family agreement
Cue-Routine-Reward Designer
Design habit loops using behavioral science
Mindful Pause Timer
Guided micro-breaks with breathing exercises
Focus & Flow Trigger
Identify and activate personal flow state cues
Sleep Hygiene Checklist
Assess and improve sleep habits