Digital Detox Protocol

You open your phone to check one thing and lose 40 minutes. You have app limits set — you tap 'ignore for today' every single time. You've tried deleting apps, grayscale mode, leaving your phone in another room. By 11am your attention is already fragmented, and the deep work block you scheduled hasn't started yet. Digital Detox Protocol is a complete attention reclamation system built from the ground up for knowledge workers who've already tried the obvious fixes. It ships as a structured SKILL.md covering five interlocking systems: a phone usage audit framework, app time-limit configuration guides for iOS and Android, a notification hygiene protocol that cuts interruptions without killing responsiveness, dopamine reset schedules mapped to your existing calendar, and a deep work environment design template. Unlike a 30-day digital detox challenge, this skill does not ask you to go cold turkey — because all-or-nothing detox fails by day four. Every protocol here is designed around partial friction: raising the cost of distraction without triggering the rebellion response that kills most screen-time interventions. There is no 'just delete social media' advice in this document, because that advice ignores the real problem: your environment is optimized against you, not for you. What you get: DIGITAL_DETOX_PROTOCOL.md — the core five-system skill document. NOTIFICATION_HYGIENE.md — channel-by-channel interrupt audit and allow/block configuration guide. DEEP_WORK_TEMPLATE.md — time-block design template with environment triggers and session entry ritual. No API key required. No subscriptions. Runs inside any Claude-based agent or as a standalone reference.