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About this tool
Plan phone-free study blocks that escalate day by day, with a cap, milestone day and total phone-free hours computed.
This planner builds a phone-free study schedule whose blocks escalate linearly — block length on day n = min(cap, start + (n−1) × daily increase) — so the detox grows from an easy first day to a sustained ceiling instead of demanding cold turkey. It computes the day your blocks hit the cap, the growth factor from day one to the final day, and total phone-free study hours across the plan. It is for students who repeatedly fail all-or-nothing phone bans and want a ramp they can actually hold.
Open Digital Detox Study Planner on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Targets grow a few minutes a day from an easy start, the graded-exposure approach to habit change.
Blocks stop growing at your cap, and plans demanding more than 12 phone-free hours a day are rejected.
The plan shows exactly which day you hit the cap and how many total phone-free hours you will bank.
Start with a phone-free block you can definitely complete — even 20-30 minutes with the phone in another room — and lengthen it a little each day. This planner formalises that ramp: pick a start, a daily increase and a cap, and follow the printed day-by-day targets.
Because each day's target is only slightly harder than yesterday's success, the plan builds a streak of wins instead of one dramatic failure. It is the same graded-exposure logic used in habit formation and training: increase the load gradually and only on top of completed days.
Long enough to finish real work but short enough to survive without checking: most students land between 60 and 120 minutes at the cap. A common ramp is 30 minutes on day one growing by 10 minutes daily, which reaches a 90-minute cap on day 7.
Put it in a different room, switched to silent or off — physical distance removes both notifications and the reflex to check. Keeping it face down on the desk still loses the block for many people, because the trigger is reach, not just sound.