Protect bedtime
In Calma
Block 3 apps every day from 10 PM to 7 AM.
With Screen Time
A Screen Time Schedule every day, 10 PM to 7 AM, that leaves out the category these apps are in, such as Social Media.
Your plan in one sentence
Tap any highlighted word to change it. The week below updates as you go.
I want to step back from and protect my , at a pace, starting .
In Calma
- Bedtime10 PM to 7 AMevery day
- Mornings7 AM to 9 AMevery day
- Work hours9 AM to 5 PMweekdays
- Daily limit 45 minutes
- Open limit 10 opens a day
Apps to step back from
Moments to protect
Each moment becomes one scheduled block, added one day at a time.
Pace
Start day
Your week
One new rule at a time.
Tap a day to see its rules. Each bar is one day, from midnight at the top to midnight at the bottom.
- Bedtime
- Mornings
- Work hours
- Daily limit
- Open limit
Day 1 Monday
New ruleYour day2h protected
Rules running: 1
- Bedtime
Offline swap
Leave the phone charging outside the bedroom.
By day 7
3 moments protected. Pick at least one app to see your plan.
That is 117 hours a week with Instagram, TikTok, and YouTube resting. Plus a daily limit of 45 minutes and 10 opens a day.
Start this plan in CalmaCalma is a gentle app blocker for iPhone. Free to download, with a 3-day free trial of Calma Pro for eligible new subscribers.
This plan is a suggestion. Move a window, pause a rule or end the plan anytime. It is about habits and time, with no streaks and no scores.
Method
How the plan is built
The plan is built in your browser from your answers only. It follows one idea: change one thing at a time, so each rule has a day or two to settle before the next one arrives.
- One moment first
Day 1 protects the first moment you picked, in this order: bedtime, mornings, work hours, meals, weekends. Each moment becomes one scheduled block with a set window, such as bedtime from 10 PM to 7 AM on the steady pace.
- Then one new rule a day
Days 2 to 6 add your other moments and the limits that come with your intensity: a daily time limit (all paces), an open limit (steady and bold) and one focus session (bold). With fewer moments, some days add nothing new so the rules you already set can run.
- Intensity sets the windows
Gentle uses shorter windows and a 1 hour daily limit. Steady uses longer windows, a 45 minute limit and 10 opens a day. Bold uses the longest windows, a 30 minute limit, 5 opens a day and a 50 minute focus session. The table below has every window.
- Every rule, two ways
Each rule is written as a Calma sentence and as the closest Screen Time setting. They are not identical: in iOS 27 a Screen Time Schedule sets which Time Allowance categories, such as Social Media, stay available in its window (plus the apps in Always Allowed), so it works by category rather than by the apps you picked. By default, Screen Time limits can be ignored once reached, and Screen Time has no limit on the number of opens. Calma rests only the apps you choose, using Apple's Screen Time APIs.
- Day 7 is for review
Day 7 adds no rule. You look back at the week and keep, loosen or switch off each rule. The plan is a suggestion: pause it or end it whenever you want. If you want help with the review, read how to review an app boundary after a week.
| Rule | Gentle | Steady | Bold |
|---|---|---|---|
| Bedtime (every day) | 11 PM to 7 AM | 10 PM to 7 AM | 9 PM to 7 AM |
| Mornings (every day) | 7 AM to 8 AM | 7 AM to 9 AM | 7 AM to 10 AM |
| Work hours (weekdays) | 9 AM to 12 PM | 9 AM to 5 PM | 9 AM to 6 PM |
| Meals (every day) | 7 PM to 8 PM | 6:30 PM to 8 PM | 6 PM to 8:30 PM |
| Weekends (Sat and Sun) | 10 AM to 1 PM | 10 AM to 4 PM | 9 AM to 9 PM |
| Daily limit | 1 hour | 45 minutes | 30 minutes |
| Open limit | Not included | 10 opens a day | 5 opens a day |
| Focus session | Not included | Not included | 50 minutes |
Screen Time names and behavior follow Apple's iOS 27 guide, Set Screen Time Schedules and Time Allowances (checked September 24, 2026): Screen Time Schedule (called Downtime in iOS 26) and Time Allowances (called App Limits in iOS 26). Calma options (open limits of 3 to 50 opens a day, focus sessions of 15 to 180 minutes) are from the app as of October 2026.
The windows and limits are starting points we chose for this tool. They are not research findings, and the plan makes no promise about outcomes. Last reviewed October 8, 2026.
FAQ
Digital detox plan questions
What is a digital detox plan?
A digital detox plan is a short, written set of changes to how you use your phone: which apps you step back from, at which times, and for how long. This one lasts 7 days and adds one rule at a time instead of cutting everything on day 1. It is about habits and time, not a health program.
Do I have to quit social media for 7 days?
No. The plan rests the apps you pick during the moments you pick, such as bedtime or work hours. Outside those windows they work as usual. If you want a fuller break, pick the bold pace and all five moments.
Can I follow this plan with Screen Time only?
Mostly. Scheduled moments map to a Screen Time Schedule and daily limits map to Time Allowances (Downtime and App Limits in iOS 26). Two differences: a Screen Time Schedule works by category (you choose which Time Allowance categories stay available in its window), and without a Screen Time passcode a reached limit offers Ignore Limit. Open limits have no Screen Time equivalent. More in Calma vs Screen Time.
What if I skip a day or want to stop?
Nothing happens. There are no streaks or scores here. Move a window, pause a rule or end the plan whenever you want: it is a suggestion, not a contract. In Calma you can switch a routine off in the app, or end a focus session early with a 3-second hold.
Is this tool free? Is Calma free?
The tool is free, with no signup. Calma is free to download, and Calma Pro, which includes the blocking features, has a 3-day free trial for eligible new subscribers. US prices as of October 5, 2026: $3.99 a week, $9.99 a month or $39.99 a year. Calma runs on iPhone with iOS 18.0 or later.
Where do my answers go?
Nowhere. The plan is built in your browser and nothing is sent to a server. Your choices are kept in the page address, so you can bookmark, print or share your plan.