Design a digital detox habit using the four laws

You delete the app on Sunday and reinstall it by Tuesday. Every screen-time clampdown fizzles within days. This designs a digital detox using the four laws of behaviour change, built around the exact habit you want to shrink, when it happens, and what you would rather do with the hours you get back.

I want to reduce my screen time and build a sustainable digital detox habit, but every attempt fades within days.

The specific screen behaviour I want to reduce: {TARGET_SCREEN_BEHAVIOUR}
How much I currently use it (honest estimate): {CURRENT_USAGE_ESTIMATE}
What I want to do with the reclaimed time: {REPLACEMENT_ACTIVITY}
When and where the excessive screen use happens most: {HIGH_USAGE_CONTEXTS}
What has caused past detox attempts to fail: {PAST_FAILURE_REASONS}

Apply the Four Laws of Behaviour Change to design this digital detox habit:
1. Make it obvious: how do I make my detox boundaries visible and impossible to ignore?
2. Make it attractive: how do I make offline time feel like a treat rather than a deprivation?
3. Make it easy: what is the smallest, most sustainable screen boundary I start with?
4. Make it satisfying: what immediate reward or tracking system reinforces time away from screens?

Also give me an environment design checklist, specific friction-adding changes to my devices and spaces, and a plan for high-risk moments.