By Michaela Gordoni
Tech journalist Amanda Caswell asked ChatGPT to create a 48-hour digital detox — and the results were better than she expected.
She gave the chat engine a “No-Go” list:
- Social media: No “just checking” TikTok, IG or X.
- Background noise: No “comfort” music. This was insanely difficult at first because I always need music, TV a podcast or something in the background.
- The “check” reflex: Turning off all non-human notifications (apps, news alerts).
Related: Could a Digital Detox Help You Beat Your Tech Addiction?
The AI gave her a list of replacements in one-hour blocks, like walking and reading. It was hard for her at first as she felt the urge to check her phone constantly. She realized she was doing it out of habit, with no intention behind it.
After 24 hours, she felt like she enjoyed non-screen activities more. The biggest things she noticed were that she felt more comfort in silence, had increased attention and her thoughts were not as fragmented.
She said, “At a time when traveling is expensive, this 48-hour project felt like a vacation. I felt like I had ‘gotten away’ because I truly reset and regained focus. I hadn’t realized how desperately I need this powerful system reboot.”
The AI tool showed her how much of her focus is given to screens and how she can channel that to other things. Even though, ironically, the detox was guided by AI, it can be a useful tool to help you with your digital detox.
A 2024 study published in the National Library of Medicine found that many who have participated in digital detoxes found it enjoyable. The detox led to positive changes related to health and well-being.
Caswell also asked ChatGPT to rebuild her workday around the “four-hour rule.” The rule is that you do three to four hours of high-quality work and after that your output tapers.
ChatGPT helped her identify her most productive time period of the day, protect those hours by reducing distractions, batch other tasks together and reduce high-focus work after the four-hour period.
She felt like ChatGPT’s guidance helped boost her productivity.
“I was shocked by how this way of working actually made me more productive. Those short breaks didn’t distract me, they sparked better ideas and helped me brainstorm more freely…Once I saw how much better my work was in those focused hours, it became hard to go back,” she said.
Whether your goal is to take a break from screens and social media or get more focus in a certain area like work, Caswell shows that ChatGPT can provide some guidance for mindful focus.
Read Next: Here’s What ChatGPT Has to Say About Christianity
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