Reduction Protocol

Gradual, science-based reduction schedules for sustainable change

Active Goals

In progress

Completed

Goals achieved

Target Reduction

211m

Daily minutes to save

Success Rate

25%

Goals completed

Active Reduction Goals

Your personalized reduction schedule - no cold turkey required

Instagram

On Track

Reducing from 127 min to 45 min daily

35%

Complete

127 min45 min target

Days Left

-360 days

Daily Reduction

~3 min/day

Current Avg

83 min

When you feel the urge to open Instagram:

5-minute walkBreathing exerciseQuick stretchDrink water

TikTok

Needs Focus

Reducing from 98 min to 30 min daily

22%

Complete

98 min30 min target

Days Left

-360 days

Daily Reduction

~2 min/day

Current Avg

76 min

When you feel the urge to open TikTok:

5-minute walkBreathing exerciseQuick stretchDrink water

Twitter/X

Ahead of Schedule

Reducing from 54 min to 20 min daily

48%

Complete

54 min20 min target

Days Left

-360 days

Daily Reduction

~1 min/day

Current Avg

28 min

When you feel the urge to open Twitter/X:

5-minute walkBreathing exerciseQuick stretchDrink water

Completed Goals

Goals you have successfully achieved

YouTube

Reduced from 72m to 45m daily

Completed

Why Gradual Reduction Works

No Willpower Depletion

Small daily reductions don't trigger the stress response that cold turkey does. Your brain adapts gradually.

Sustainable Habits

Habits formed slowly are more likely to stick. Quick fixes lead to quick relapses.

Dopamine Recalibration

Your brain's reward system needs time to adjust to lower stimulation levels.

Relapse-Friendly

If you slip up, you haven't lost everything. Just continue from where you were.