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Here’s a 30-Day Digital Detox Plan inspired by Cal Newport’s Deep Work.

This plan gradually reduces digital distractions, emphasizing intentional use of technology while cultivating focus, clarity, and the habits needed to engage in deep work.

Each week focuses on specific goals with daily activities to help with the transition.

📅 Week 1: Awareness and Baseline Setting

Goal: Become aware of digital habits and set a baseline for the detox.

Day 1-2: Track Usage

Use a screen-time tracking app (like Screen Time for iOS or Digital Wellbeing for Android) to monitor time spent on your phone, apps, and social media.

Record this as a baseline.

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Day 3-5: Identify Top Digital Distractions

List the top three distracting apps and websites you use frequently (e.g., social media, streaming platforms, email).

Track how often you check them.

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Day 6: Set Goals and Intentions

Write down specific goals for the detox (e.g., reduce screen time by 50%, spend more time on hobbies).

Define what “success” will look like at the end of 30 days.

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Day 7: Declutter Digital Space