For putting the phone down
You don't need a digital detox. You need a limit.
A daily limit instead of a blocker, logged honestly.
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.
- 38 minutes today: Logged: 38 minutes. The week shows how much room is left.
- Three of five weeks: Three of five weeks stayed within the limit. Logged honestly, counted honestly.
- Tipped on a Sunday: Both weeks over only tipped on the Sunday.
- Your coach notices: It suggests a 9 pm nudge before the next Sunday tips.
A 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.
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
ChallengeThe 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 deliberately add leisure to people's lives, 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.
Reclaim your evenings
Tell Committo what to cut back — scrolling, gaming, series. It sets a realistic cap in seconds, free.