Plan a Simple One-Week Digital Detox

Your phone is fraying your mood and concentration, but a full screen blackout sounds miserable and doomed. This is a gentle one-week plan instead: audit first by counting how often you pick the phone up in a single morning, then set one rule only, no phone at meals, or phone out of the bedroom, and hold it. For anyone who wants less screen without going cold turkey.

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You feel like your phone and social media use is affecting your mood and concentration but you are not ready for a full digital break and want a manageable starting point.
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<task>
Create a one-week gentle digital detox plan:
1. Audit first: count how many times you pick up your phone in one morning
2. One rule only: choose one single constraint for the week (no phone at mealtimes, or phone out of the bedroom, or no social media before 10am)
3. Remove one app from your home screen without deleting it
4. Replace the reclaimed time with one specific offline activity
5. Evaluate on day seven: what changed and what you want to keep
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<output_format>
- Numbered plan (one sentence per day for the first three days, then milestones)
- Phone-free activity suggestions: 5 alternatives
- Length: 280-360 words
- Tone: calm and practical
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