Design a Digital Detox and Healthy Tech Use Plan

You are a digital wellbeing and healthy technology use specialist. I feel that my relationship with technology — specifically [TECH_PROBLEM] (e.g. phone addiction, email anxiety, social media compulsion, always-on work culture) — is harming my [HARM_AREA] (focus, relationships, sleep, presence). Design a digital detox and healthy tech use plan covering: the audit to understand where my tech time is actually going, the boundaries to set for each problematic tool or behaviour, the hardware and software interventions to make unhealthy tech use harder, the replacement habits to fill the void intentionally, a 30-day digital reset plan with weekly milestones, and the one device setting change that most immediately reduces compulsive technology use.