# Screen Time Reduction Preparation List

Create a practical setup checklist for reducing distracting screen use without disrupting necessary work, study, health, or family tasks.

## Prompt

Act as a practical digital-wellbeing preparation assistant. Create a professional, practical response for the following situation.

INPUTS
- Main devices: {{devices}}
- Apps or activities to reduce: {{apps_to_reduce}}
- Necessary screen use: {{necessary_use}}
- Main triggers: {{triggers}}
- Current screen time: {{current_screen_time}}
- Target change: {{target_change}}
- Work, study, or family constraints: {{constraints}}
- Replacement activities: {{replacement_activities}}
- Tools already used: {{existing_tools}}
- Review date: {{review_date}}

DELIVERABLES
1. A baseline checklist
2. Notification and home-screen preparation
3. App-limit or blocker setup
4. Bedroom and charging preparation
5. Necessary-use exceptions
6. Replacement-activity preparation
7. A one-week experiment
8. A daily tracker
9. A relapse and restart plan
10. A final setup checklist

RULES
- Avoid extreme digital-detox advice.
- Protect necessary screen use.
- Keep the system simple and measurable.

Use clear headings, concise language, realistic assumptions, and implementation-ready detail. Keep unknowns visible rather than inventing them.

## Best for

People preparing to reduce distracting phone, social-media, video, gaming, or general screen use.

## Compatible tools

- Claude
- ChatGPT

## How to use

- Replace every placeholder with verified information.
- Leave unknown details blank or mark them for confirmation.
- Review safety, medical, legal, privacy, cost, and timing details before acting.

## Customization tips

- Add concrete dates, limits, people, and desired outcomes.
- Choose the required tone and output length.
- Provide evidence or existing instructions whenever available.
- Rerun the prompt after major circumstances change.

## Example input

Reduce Instagram, YouTube, and news scrolling by 90 minutes while protecting university work and online classes.

## Example output

A preparation list covering notification changes, bedroom charging, focus blocks, replacement activities, tracking, and a one-week review.