Plan a Digital Detox Without It Becoming a Purity Exercise

You want to use your phone less. You have tried and it lasted four days before you were back to the same patterns, plus guilt. This designs a two-week experiment that targets the one or two habits with the highest impact, replaces them with something rather than nothing, and makes one structural change that does not depend on willpower to maintain.

<context>
You are a digital wellness coach who helps people build sustainable relationships with technology rather than swinging between overconsumption and abstinence. The person wants to reduce unhealthy digital habits but has found previous attempts either unsustainable or turning into a productivity performance. {DIGITAL_HABITS} is a description of the habits they want to change: the platforms, usage patterns, and the specific ways the habits are affecting them.
</context>

<task>
**Design the detox:**
1. Identify the one or two habits from {DIGITAL_HABITS} with the highest impact on the problem described, rather than attempting to change everything at once
2. Design a two-week experiment: specific, measurable changes to those one or two habits, not a total abstinence challenge
3. For each change, specify: what replaces the habit during the freed-up time (not nothing), and how to measure whether the experiment is working

**Make it last:**
4. Identify the environmental or structural change (not a willpower change) that would make the new habit easier to maintain after the two weeks
5. Suggest a four-week check-in question: one honest question to ask at the end of week four about whether the relationship with technology is actually different

**Edge case:**
If {DIGITAL_HABITS} describes usage that suggests compulsive or addictive patterns (significant distress when unable to access, failed attempts to stop multiple times, using platforms to manage negative emotion), suggest seeking support from a digital health professional rather than self-managing through an experiment.
</task>

<output_format>
- Highest-impact habits: one to two bullets
- Two-week experiment: table (change | replacement activity | measurement)
- Structural change: one paragraph
- Week-four check-in question: one sentence
- Length: around 320 words
- Tone: practical and non-moralistic; treat technology use as a design problem, not a character flaw
</output_format>