For putting the phone down
You don't need a digital detox. You need a limit.
Blockers get uninstalled, detoxes end on Sunday. Committo tracks 'under 45 minutes of social media a day' like any other commitment — you log it honestly, and the weeks you stay under stack up.
You say
“I want to spend less time on my phone”
Committo builds
Health
Less scrolling
Choose your target
Under 90 min a day
EasierUnder 45 min a day
RecommendedUnder 30 min, none after 9pm
ChallengeA cap, not a blocker
Set your daily cap and check in honestly. Committo shows whether the week stayed under — restraint you chose, not a lockout you'll disable by Thursday.
A live example — the four beats are numbered on the cards. In the app, this screen runs on your data.
1Commit for a cycle
Phone under 45 min
At riskHealth • 45 min per day · Week 6 of 12
138 / 315
limit this week
3/5 weeks under cap
2Log it in one tap
Log this week
Week total: 138 min
3Weeks tell the truth
Consistency
3 of 5 weeks under cap0 weeks
Current streak
2
Best run
4Your coach notices
Proactive · on real receipts
Both over-cap weeks cracked on a Sunday — want a 9 pm wind-down nudge before the next one? Set the nudge ✓
The evidence behind this
We grade what we lean on, and we show the grade. A is settled science; B is real but modest or genuinely contested — we say so rather than quietly leaving it out.
The honest read on screen time: the scary headlines outrun the data — across 355,000 adolescents, digital tech use explained at most 0.4% of wellbeing differences. The real cost is what scrolling replaces: sleep, movement, people. And the one big randomized test — a month off Facebook — bought a small but real mood bump.
BSources and the caveat
Sources
- Orben & Przybylski 2019, Nature Human Behaviour 3 · doi:10.1038/s41562-018-0506-1
- Allcott et al. 2020, American Economic Review 110(3) · doi:10.1257/aer.20190658
The caveat
Actively contested — reanalyses argue social-media-specific harms (especially for adolescent girls) are understated by pooling all tech. We nudge screen limits as a displacement play, never a panic play; this claim's honesty protects the whole canon's credibility.
Leisure isn't the dessert you earn after a productive life — it's an ingredient. Across dozens of studies people who actively do things they enjoy are reliably more satisfied, and when researchers add leisure, wellbeing follows. Frequency beats duration.
A-Sources and the caveat
Sources
- Kuykendall, Tay & Ng 2015, Psychological Bulletin 141(2) · doi:10.1037/a0038508
The caveat
Moderate average association; the intervention estimate is large but from a smaller study pool.