Screen Detox

Q: What does the Screen Detox AI skill do?

当用户刷手机/短视频/社交媒体上瘾、感觉空虚、想戒断多巴胺零食时调用。 核心理念: 所有屏幕活动与更少幸福相关(作者断言无例外); 屏幕=用长期后果换短期快感的多巴胺零食; 用习惯替换五步戒断。 不适用于: 工作需要屏幕的职业场景(区分工作屏幕与消费屏幕)。 Triggers: 刷手机/上瘾/短视频/社交媒体/多巴胺/戒断/屏幕时间/screen time/dopamine/addiction

CommunityPopular

kangarooking

screen-detox

当用户刷手机/短视频/社交媒体上瘾、感觉空虚、想戒断多巴胺零食时调用。核心理念: 所有屏幕活动与更少幸福相关(作者断言无例外); 屏幕=用长期后果换短期快感的多巴胺零食; 用习惯替换五步戒断。不适用于: 工作需要屏幕的职业场景(区分工作屏幕与消费屏幕)。 Triggers: 刷手机/上瘾/短视频/社交媒体/多巴胺/戒断/屏幕时间/screen time/dopamine/addiction

Overview

Publisher	kangarooking
Repository	`cangjie-skill`
Skill name	`screen-detox`
Stars	10.2K
Forks	1.2K
Bundled files	2
License	MIT
Links	Skill source Repository

Markdown instructions
A SKILL.md file the model loads on demand, so it only costs tokens when a request actually matches.
Works with any LLM
AI skills are plain Markdown, not provider-specific code, so this works with GPT, Claude, Gemini, Grok, or a local model.
2 bundled files
Scripts, templates, and references the model can read while it works. Files are read-only and never executed.
Open source
Published by kangarooking on GitHub. Read the source before you install it.

Installation

Install the Screen Detox AI skill in TypingMind to use it with any LLM, or drop it into another agent that reads SKILL.md.

Install in TypingMind

TypingMind installs a skill straight from its GitHub folder — it reads SKILL.md, bundles the resource files, and stores the result locally.

Open the app and go to Plugins → Skills.
Choose "Install from GitHub".
Paste the skill folder URL below and confirm.
Enable the skill in any chat where you want it available.

Store

Installed

Skills

Add skills

Import one or more skills from a public GitHub folder or a local .skill or .zip archive, or SKILL.md file.

From GitHub URLFrom .skill, .zip, or SKILL.md

GitHub repo or folder

https://github.com/kangarooking/cangjie-skill/tree/main/benchmarks/naval/prototypes/compact-pack/screen-detox

Points to a single skill folder, or any folder that contains multiple skills. Public repos only.

CancelContinue

Plugins → Skills → Add skill → From GitHub URL, then paste the folder URL and press Continue.

Install in another agent

Any agent that reads the Agent Skills format can use this skill — copy the folder into that agent's skills directory.

Claude Code — .claude/skills

git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git /tmp/cangjie-skill
mkdir -p .claude/skills
cp -r /tmp/cangjie-skill/benchmarks/naval/prototypes/compact-pack/screen-detox .claude/skills/screen-detox

Restart Claude Code after copying so it picks up the new skill.

Use it in TypingMind

Enable Screen Detox in any TypingMind chat and the model takes it from there. Its name and description sit in the system prompt, and the moment a request matches, the model loads the full instructions itself — you never invoke it by hand, and it costs no tokens until it is actually used.

The model loads Screen Detox on its own as soon as a request matches it.

Works with any AI model

AI skills are plain Markdown instructions rather than provider-specific code, so Screen Detox is not tied to the model it was written for. Install it once in TypingMind and use it with GPT-5, Claude, Gemini, Grok, DeepSeek, Mistral, Llama, or a local model you run yourself — all on your own API keys.

Loaded only when it is needed
The system prompt carries just the name and description. The instructions are fetched on the first matching request, so an idle skill costs nothing.
Switch models mid-chat
Because the skill is instructions rather than code, changing model does not break it — the next model reads the same SKILL.md.

Skill instructions

This is the SKILL.md content the model loads. Read it before installing — a skill is instructions your model will follow.

屏幕戒断与多巴胺管理

R — 原文 (Reading)

没有例外——所有屏幕活动都与更少幸福有关，所有非屏幕的活动都与更多的幸福联系在一起。……我只是整日吃着小多巴胺的零食。我得到了我小140字的多巴胺。我发推特，然后留意谁转推了我的推文。

— 纳瓦尔·拉维坎特, 《纳瓦尔宝典》第二章·幸福

I — 方法论骨架 (Interpretation)

屏幕内容（社交媒体/新闻/短视频/游戏）是精心设计的多巴胺零食：用即时奖赏的长期后果（注意力涣散、幸福下降、焦虑升高）换短期快感。戒断的逻辑不是靠意志力硬扛，而是： ① 承认机制——屏幕=用长期后果换短期利益（咖啡因同理），「所有屏幕活动都与更少幸福相关」； ② 识别替代——阳光、运动、积极思考、面对面交流是天然血清素来源，非屏幕活动与更多幸福相关； ③ 习惯替换五步——挑一件事→培养一个愿望→可视化→规划可持续道路→识别需求/触发/替代品→告诉朋友→仔细调查； ④ 环境设计——少用电话/日历/闹钟（三个让你重新回到数字世界循环的 app）。现代斗争的真相：孤独的个体用非人的意志力，对抗大量科学家和统计学家设计的「垃圾食品、点击诱导新闻、无限色情、无尽游戏和上瘾药物」。

A1 — 书中的应用 (Past Application)

案例 1: 从 Twitter 回到书籍

问题: 沉迷推文多巴胺，意识到「我其实学不到任何东西」
方法论的使用: 承认这是游戏，重新把书当博客读（无读完义务）
结论: 「我意识到我必须回去读书」
结果: 阅读重新回到他的生活

案例 2: 丢掉咖啡因与每天锻炼

问题: 情绪不稳、幸福基线低
方法论的使用: 戒咖啡因、每天锻炼、晒太阳、抬头微笑
结论: 「我认为丢掉咖啡因使我更快乐。这使我变得更加稳重。」
结果: 这些成为第二天性的幸福习惯

A2 — 触发场景 (Future Trigger) ★

用户会在什么情境下需要这个 skill?

刷手机失控：「一刷就两小时，停不下来」
空虚感：「刷完更空虚/焦虑」
想戒某个坏习惯：「怎么戒短视频/游戏/零食」
想提升专注与幸福：「把时间还给自己」

语言信号

"我刷手机上瘾怎么办"
"怎么戒掉短视频/游戏/熬夜刷手机"
"感觉被算法控制"
"screen addiction / doomscrolling / dopamine detox"

与相邻 skill 的区分

与 reading-metaskill 的区别: 阅读是替代屏幕的深度输入，但戒断本身是本 skill 职责
与 monkey-mind-meditation 的区别: 本 skill 管外部刺激源，冥想管内部杂念

E — 可执行步骤 (Execution)

量化当前屏幕消耗
- 完成标准: 用屏幕时间统计记录 3 天，标出最痛的 1 个消费型 app/时段
做一个环境改造
- 完成标准: 把该 app 移出首屏/卸载/设限额，物理隔离（手机放另一房间）
设计替代活动
- 完成标准: 为每个触发时段（通勤/睡前/等饭）准备一个非屏幕替代（书/散步/面对面聊天）
对外承诺
- 完成标准: 告诉 3 个朋友你的戒断目标，接受他们的监督
- 判停条件: 若 7 天后复发 ≥3 次，缩小目标（如从「戒全部」改为「只戒睡前 1 小时」），不责备自己

B — 边界 (Boundary) ★

不要在以下情况使用此 skill

用户靠屏幕工作谋生（区分工作屏幕与消费屏幕，别一刀切）
用屏幕维持社交联系的孤独老人/异地关系（先保留必要联系）

作者在书中警告的失败模式

用意志力对抗设计好的武器: 「孤独的个体召唤非人的意志力……去对抗大量的科学家和统计学家」
以为「看新闻=学习」: 新闻的工作是让你焦虑和生气

作者的盲点 / 时代局限

「所有屏幕活动与更少幸福相关」是强断言，未区分社交连接型屏幕使用
对必须用屏幕的现代职业缺乏解决方案

容易混淆的邻近方法论

reading-metaskill: 两者互补：戒屏幕→把时间给阅读

审计信息

验证通过: V1 ✓ / V2 ✓ / V3 ✓ (v14)
测试通过率: 见 test-results.md
蒸馏时间: 2026-08-01

Bundled files

The model reads these on demand while the skill is loaded. They are exposed as readable files and are never executed.

test-prompts.json2 KB
test-results.md1 KB

Frequently asked questions

What does the Screen Detox AI skill do?

Why use Screen Detox on TypingMind?

Because you install it once and use it with any model. Screen Detox is plain Markdown rather than provider-specific code, so the same skill runs on GPT-5, Claude, Gemini, Grok, or a local model — and you can switch model mid-chat without it breaking. TypingMind runs on your own API keys, so you pay providers directly instead of a per-seat subscription, and your skills and chats stay in your own storage.

How do I install Screen Detox in TypingMind?

Open Plugins → Skills → Install from GitHub in TypingMind and paste https://github.com/kangarooking/cangjie-skill/tree/main/benchmarks/naval/prototypes/compact-pack/screen-detox. TypingMind reads its SKILL.md and bundles its files and installs it as a skill you can enable per chat.

Which AI models can use Screen Detox?

Any model you connect in TypingMind. AI skills are plain Markdown instructions rather than provider-specific code, so GPT, Claude, Gemini, Grok, and local models can all load this skill when a request matches it.

How many AI models can I use with Screen Detox?

As many as you like. As long as a model supports skills, you can use Screen Detox with it — GPT, Claude, Gemini, Grok, DeepSeek, Mistral, Llama and more — all on TypingMind with your own API keys.

Is the Screen Detox AI skill free?

Yes. It is published on GitHub by kangarooking under the MIT license. You only pay your own AI provider for the tokens you use.

What are AI skills?

An AI skill is a reusable instruction bundle that teaches an AI model how to do one specific task. It follows the open Agent Skills format: a SKILL.md file with a name and description, plus any scripts, templates or reference files the model may need. The model reads the instructions only when your request matches the skill, so an installed skill costs nothing until it is used.

How are AI skills different from plugins or MCP servers?

A plugin or MCP server gives a model new tools to call — code that runs somewhere and returns a result. An AI skill gives the model knowledge and process instead: how to approach a task, which steps to follow, what good output looks like. Skills are plain Markdown, so they need no server, no API key and no runtime, and they work with any model.

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Screen Detox

Overview