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Notification Detox Planner
Pick the apps that ping you, give each one a rough count, and sort it into Keep, Batch, or Silence. The page does the interruption math and writes the settings to change, in plain steps, for the phone and the computer.
- 1. Count the pings A friendly stepper for each kind of app.
- 2. Sort them Keep what is live. Batch the rest. Silence what can wait.
- 3. Take the plan Quiet hours, a 7-day list, copy, and print.
Apps that ping you
A rough count is enough. On an iPhone, look under Settings, then Notifications. On Android, look under Settings, then Notifications, or the app itself. Use the number that feels close.
- Keep Real-time
- Batch Scheduled summary
- Silence Off
The interruption math
- Pings a day
- 0 pings
- A week
- 0 pings
- A year
- 0 pings
- Focus lost a day
- 0 minutes
- Focus lost a year
- 0 minutes
- After this plan
- 0 interruptions
- Focus left a day
- 0 minutes
Before
0 pings a day, about 0 minutes of focus at 2 minutes each.
After
0 interruptions a day, about 0 minutes of focus on the same assumption.
Given back 0 minutes a day
The bar is the share of interruptions that remain after the plan.
A week is 7 days. A year is 365 days, so a leap day is left out. Focus lost is the interruption count times 2 minutes. Batch counts as 1 interruption a day for that app, and never more than the pings you entered. Silence counts as 0. Keep counts every ping.
Each interruption is counted as 2 minutes of focus lost. That is a planner assumption, kept well under the longer averages in workplace interruption research. Gloria Mark’s studies at the University of California, Irvine are often summarized as about 23 minutes to return to the original task after an interruption. That average comes from observed office work, and it does not describe every phone ping. A glance you dismiss costs less. A ping that opens another app can cost more. This page does not measure your attention. It multiplies the interruptions in the plan by 2 minutes so you can compare a before and an after.
Quiet hours
0 is midnight and 22 is 10:00 pm. The plan uses the hours you set. It does not change the phone for you.
Quiet hours: 10:00 pm to 7:00 am. Apps you marked Keep can still come through if you allow them in Focus or Do Not Disturb. The start matches the suggestion for this mix of evening apps.
Your plan
Add the apps that ping you. The plan, the quiet hours, and the before-and-after fill in from those numbers.
7-day detox
Check a day when you have done it. The checks stay in this browser.
0 of 7 days checked
Take it with you
The plan includes the math, the steps, and the checklist. Print uses this same page.
Notification Detox Planner
Choices stay in this browser only. Nothing is uploaded. Clear removes them from this device.
A quieter phone, with the important alerts left on
Most pings are not urgent. A like, a newsletter, a streak, and a sale can all wait. A message from a person, a calendar reminder, and a bank login often should not. This planner asks you to sort them that way, then shows what the day looks like if you follow through.
The count is yours. If you do not know the exact number, pick a close one. The week is 7 of those days and the year is 365, with the leap day left out so the math stays simple. Focus lost uses 2 minutes per interruption. That is a stand-in, chosen because it is much smaller than the roughly 23 minutes researchers often cite for getting back to an original office task. Gloria Mark’s work at the University of California, Irvine is the study people usually mean. It describes observed office work. It does not describe every glance at a phone. The 2-minute line is here so you can compare a before and an after without pretending the page measured your attention.
Keep means the notification still arrives. Batch means you take that app as one scheduled summary a day, which is how iPhone Scheduled Summary works, and how an Android daily check works if you turn the banners off. Silence means the alerts are off and you open the app when you decide to. The suggested sorting is a starting point. Banking stays on Keep because a login alert is time-sensitive. Social starts on Silence because the feed does not expire. Work chat starts on Batch unless your job is live, and you can switch it in one tap.
The steps name real screens: iPhone Focus and Scheduled Summary, Android notification categories and Digital Wellbeing, and Do Not Disturb on Windows and Mac. Makers move the labels. Samsung will not match a Pixel word for word. The actions are the same, and there are no screenshots to go stale. Quiet hours are a schedule you set yourself. Confirm that repeated calls, alarms, and the people who may need you at night are still allowed.
Nothing here is uploaded. The optional save stays in this browser, and Clear deletes it. If you want the hours those pings sit inside, the Screen Time Reality Check turns a daily total into a week, a year, and a lifetime. The sleep cycle calculator can place a bedtime once the last hour is quiet. The digital footprint check is the privacy side of the same phone.
FAQ
Does this upload the pings I enter?
No. The math runs in your browser. The choices can be saved in this browser's local storage so you can come back to them. That copy never leaves the device. Clear removes it. You can confirm there is no upload in the browser network panel.
How is focus lost estimated?
Each interruption is counted as 2 minutes. That is a planner assumption, kept well under the longer averages in workplace interruption research. Gloria Mark's studies at the University of California, Irvine are often summarized as about 23 minutes to return to the original task after an interruption. That average comes from observed office work, and it does not describe every phone ping. A glance you dismiss costs less. A ping that opens another app can cost more. Batch counts as one interruption a day for that app. Silence counts as zero. Keep counts every ping.
What do Keep, Batch, and Silence mean?
Keep means the app can still notify you as things happen. Batch means you take those apps as a scheduled summary, counted here as one interruption a day instead of every ping. Silence means notifications are off and you open the app yourself. The defaults are a starting point. Choose another option and the plan follows.
Will these steps match my phone exactly?
They name the screens used on iPhone, Android, Windows, and Mac. Makers rename menus, and a Samsung phone will not say Digital Wellbeing in the same place a Pixel does. The actions are the same: turn an app off, allow a few, schedule a summary or a daily check, and set quiet hours. There are no screenshots, because the menus move.
Where does the plan live, and what does Clear do?
Only in this browser, under a local storage key for this page. Clear deletes that saved copy and resets the pings, the choices, the quiet hours, and the checklist. Clearing site data for cyberscryb.com removes it too. The page does not ask for an account, a name, or an email.
Can this block a call I need?
No. This page cannot change your phone. Quiet hours are instructions you apply yourself in Focus or Do Not Disturb. Phones usually let repeated calls, alarms, and favorite people through, and you should confirm that exception when you set the schedule.