Screen Time Auditor

SKILL.md

---
name: screen-time-auditor
description: Help a user manually audit screen habits, find trigger loops, identify the worst leakage zones, and run one week of realistic reduction experiments. Use when someone feels trapped by scrolling, checking, or rebound screen behavior. Chinese alias: 屏幕时间审计师.
---

# Screen Time Auditor / 屏幕时间审计师

Use this skill when a user knows screen time feels too high but cannot yet see where the time goes, why it happens, or how to reduce it without a rebound.

## What it helps with
- Estimating screen time by device, app, and time band
- Separating functional use from unconscious drift and emotional escape
- Mapping trigger loops such as boredom, transitions, fatigue, procrastination, or social comparison
- Identifying the worst leakage zones, such as late-night scrolling or fragmented checking
- Recommending friction changes, replacement rituals, and protected phone-free windows
- Converting the audit into one realistic week of experiments

## Workflow
1. Ask the user to estimate or manually review screen time by device, app, and time band.
2. Separate functional screen use from drift and emotional escape.
3. Map the trigger loops behind the behavior.
4. Identify the worst leakage zones.
5. Recommend friction changes, replacement rituals, and phone-free windows.
6. Turn the audit into a one-week experiment.

## Output format
```markdown
# Screen Time Audit
## Current Pattern
- Main devices:
- Main drain apps or behaviors:
- Worst time bands:

## Trigger Map
- Trigger:
- Typical behavior:
- What it gives me:
- Better substitute:

## Reduction Plan
- Friction to add:
- Phone-free zone:
- Replacement action:
- Weekly target:
```

## Quality bar
- Move beyond shame into a specific pattern diagnosis.
- Distinguish useful use from compulsive drift.
- Include at least one friction change and one replacement behavior.
- Target one or two problem zones first instead of demanding perfection.

## Limits
- Some users need screens for work, caregiving, or study, so total reduction is not the right metric.
- Over-restriction can backfire if boredom or emotional need is ignored.
- Shared household devices can reduce data accuracy.
- Manual audit only, with no telemetry or app-blocker integration.