{
  "schema": "vedokrok.public-item.v1",
  "release_id": "MHC-RPUB-20260920-75ad787a",
  "url": "/knowledge/do-not-count-a-digital-detox-plan-as-behavior-change",
  "id": "MHC-D-RESEARCH-0885",
  "version": "0.1.0",
  "title": "Do not count a digital-detox plan as behavior change",
  "summary": "A plan can increase confidence without moving the usage graph.",
  "kind": "checklist",
  "body": "A 2025 preregistered RCT with 787 participants found a planning intervention increased self-efficacy but did not significantly reduce total smartphone usage in the post-intervention period. Keep planning, but verify actual behavior. If use does not change, add environmental friction, blocking, relocation or a different intervention.",
  "limits": [
    "The trial population was university students near exams; other groups may respond differently."
  ],
  "topics": [
    "union-digital-home-office-environment"
  ],
  "intents": [],
  "source_ids": [
    "RS-BB2607B0FF1D0594"
  ],
  "evidence": [
    {
      "claim": "A 2025 randomized trial found digital-detox planning increased self-efficacy but did not significantly reduce total smartphone use after the intervention.",
      "source_id": "RS-BB2607B0FF1D0594",
      "role": "supports",
      "note": "The trial population was university students near exams; other groups may respond differently.",
      "locator": "See source record"
    }
  ],
  "use_when": [
    "You wrote rules for smartphone use and feel the intervention is already working."
  ],
  "avoid_when": [
    "The trial population was university students near exams; other groups may respond differently."
  ],
  "example": "A rule such as 'less Instagram after dinner' is not evidence until actual evening use changes.",
  "check": "Success is based on observed behavior or outcome, not intention or confidence alone.",
  "checklist": [
    "Write the intended rule.",
    "Measure objective usage when possible.",
    "Compare post-plan use with baseline.",
    "If behavior does not change, alter the environment rather than writing a more inspirational plan."
  ],
  "sources": [
    {
      "id": "RS-BB2607B0FF1D0594",
      "title": "Planning a digital detox: Findings from a randomized controlled trial to reduce smartphone usage time",
      "url": "https://www.sciencedirect.com/science/article/pii/S0747563225000718"
    }
  ],
  "relations": [
    {
      "from": "MHC-D-RESEARCH-0885",
      "to": "MHC-D-RESEARCH-0886",
      "type": "compare_with",
      "url": "/knowledge/use-friction-when-intention-keeps-losing-to-one-tap-access"
    }
  ],
  "collections": [
    {
      "id": "RC-112961CC8EF10888",
      "title": "Make the environment carry more of the focus load",
      "url": "/collections/make-the-environment-carry-more-of-the-focus-load"
    }
  ]
}