Ultimate Thumb Detox (7 Days)

Doomscrolling and porn share the same neural loops—novelty, endless feeds, zero friction. Cut the supply and urges drop. Follow this plan, log it in QuitPorn, and repeat whenever your thumbs forget who’s boss.

Day 0: Audit & Prep

• Screenshot your current Screen Time stats.
• Delete every non-essential app (social, news, games).
• Change app store passwords and store them with your accountability partner.
• Install QuitPorn’s distraction block so you can’t reinstall mid-detox.

Day 1: Phone-Free Morning

• Keep your phone in airplane mode until you complete morning routine (sunlight + hydration + journaling).
• Log cravings in the QuitPorn app as soon as you turn the phone on—proof you survived.

Day 2: Trigger Replacement

• Whenever you reach for the phone, grab a book, jump rope, or guitar instead.
• Set a sticky note on the phone case: “Do I actually need this?”

Day 3: Notification Shutdown

• Disable all notifications except calls from accountability partners.
• Use grayscale mode after 6 p.m. so the screen loses appeal.

Day 4: Focus Blocks

• Use the QuitPorn Focus Timer for 4x 50-minute blocks.
• After each block, reward yourself with one offline dopamine hit (walk, stretching, cold water).

Day 5: Social Media Fast

• No social media access today at all. Replace the urge with voice notes to friends—connection without feeds.
• Journal how energy and focus feel without the apps.

Day 6: Digital Sunset

• Set a smart plug to cut off Wi-Fi at 9 p.m.
• Phone goes into a drawer; read or plan your mission for tomorrow.

Day 7: Post-Detox Rules

• Decide which apps (if any) return. For each one, set usage limits and accountability checks.
• Schedule weekly “thumb audits” where you review Screen Time with a partner.

Bonus: Thumb Detox Widget

Add a QuitPorn widget called “Thumb Detox.” Tap it every time you feel the reflex—log the trigger + action taken. This data shows you how often boredom, stress, or loneliness makes you reach for the feed.