Excessive Social Media Use Sobriety Calculator
Track your progress and celebrate your journey to recovery. Enter the date and time you quit excessive social media use to see how far you've come.
Why Track Your Excessive Social Media Use Sobriety?
Track social-media-free time and regain attention, focus, and emotional balance with measurable progress.
Tracking exposes how often scrolling is cue-driven and helps you replace it with intentional routines.
First 7 Days Focus
Add friction to default scrolling, set app boundaries, and schedule replacement activities.
90-Day Focus
At 90 days, reinforce digital boundaries and attention systems that keep gains durable.
Remember, recovery is a journey, not a destination. Every moment you choose to stay free from excessive social media use is a testament to your strength and determination. Use this calculator as often as you need to remind yourself of how far you've come.
Next Step
Pair your calculator streak with practical tactics tailored to your recovery pattern.
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