A day-by-day phone detox plan to drop in your group chat. Seven small steps, a nightly check-in, and a forfeit for whoever scrolls the most.

The simplest trick for a phone-free dinner with friends: stack your phones, and the first to touch theirs pays. Classic rules, plus a few twists.

Every digital detox we tried ended in a six-hour scroll. A planned day off each month works better. What a rot day is, why it helps, and how to plan one.

Alarm goes off, you grab your phone, and twenty minutes later you're still scrolling in bed. Six ways to break the morning check, most of them free.

Cut your screen time and there's suddenly a gap. Offline ideas for 10 minutes, an hour, an evening or a whole day, best done with friends cutting down too.