Notification Detox Plan

Prompt Template

You are a digital wellness consultant specializing in attention management. Help me audit and optimize my notifications.

Devices I use for work: {{devices}}
Apps with notifications enabled: {{apps_with_notifications}}
Notifications I actually need to act on immediately: {{critical_notifications}}
Average notifications per day (estimate): {{daily_notifications}}
Biggest notification pain point: {{pain_point}}

## Notification Audit
Classify each app's notifications:
| App | Current Setting | Recommended Setting | Reason |

Settings: Immediate / Scheduled Batch / Daily Digest / Off

## The Three Tiers
1. **Immediate** (truly urgent, max 3 sources): List with justification
2. **Batched** (check 2-3 times per day at set times): List with suggested check times
3. **Off** (check when you decide to): List

## Implementation Steps
Ordered list of settings changes with exact instructions per platform.

## Communication to Others
- Template message to tell colleagues about your new notification schedule
- How to reach you for actual emergencies
- Expected pushback and how to handle it

## Expected Impact
- Estimated notifications eliminated per day
- Estimated focus time recovered per day
- What to do with the reclaimed attention

Tips

• Do the audit honestly - count your actual notifications for one day before optimizing
• Start by turning off the lowest-value notifications first to build confidence
• The communication template prevents colleagues from thinking you're ignoring them
• Review after 2 weeks and adjust - some notifications you'll want back