Instagram Detox Tracker
5-day data collection · Fill out each evening
Complete this each evening around the same time. Takes about 2 minutes.
Question 1
How would you rate your overall mood today?
LowHigh
Question 2
How focused did you feel today?
ScatteredLocked in
Question 3
How would you rate your anxiety level today?
Very calmVery anxious
Question 4
How many times did you pick up your phone today?
Check Settings → Screen Time or Digital Wellbeing
Question 5
How strong was your urge to check Instagram today?
No urgeVery strong
Question 6
How many times did you think "I would post this" today?
Count from your Phantom Posts note throughout the day
Question 7
One word to describe today without Instagram.
✓ Copied! Paste into your notes.
Copy this into your notes app. Paste a fresh copy each day and fill it in throughout the day — not just at night. The urge log is the most important part.
📅 DAY ___ — [date]
🔁 URGE LOG
Every time you reach for Instagram, jot:
Time:
Trigger (boredom / transition / emotion / habit):
What you did instead:
—
📸 PHANTOM POST LOG
Every time you think "I would post this," jot:
Time:
What you would have posted:
Why — to share, to perform, to remember, or something else?
—
🌀 MOMENTS OF NOTE
Something you noticed without the scroll:
Something you would have posted:
A moment of FOMO or disconnection:
A moment of unexpected relief or clarity:
—
🌙 END OF DAY REFLECTION
One thing that was harder without Instagram:
One thing that was easier:
How did your attention feel today (in a sentence)?