Phase 2 of 5
Days 11–18 · 8 days
Break
A week off, and a plan for the hour.
Step back from one platform for a week. In studies, measurable changes showed up within one to two weeks, and the freed hour needs a job.
“Then you wish to get out for some time by deactivating the account.”
In this phase you will
- Deactivate one platform for seven days
- Give the freed hour a job before it starts
- Switch off recommendations and let a streak go
What the research says
People who left Facebook for four weeks gained about an hour a day, and much of it went to offline life. Effects on mood were small but real.
- Allcott et al. 2020, American Economic ReviewEvidence: Strong
- Allcott et al. 2025, NBER w33697Evidence: Strong design, small effect