Weekly Digital Wellness Report

A weekly analysis skill that examines your screen time data, app usage patterns, notification volumes, and device pickup frequency to surface concrete insights and reduction strategies. Pulls data from iOS Screen Time, Android Digital Wellbeing, or RescueTime to create an honest picture of your digital habits.

Supported Platforms & Integrations

Platform	Setup Method	Auth Type	Notes
iOS Screen Time	Shortcuts export or screenshot	Local file	Exports weekly summary via Siri Shortcuts
Android Digital Wellbeing	Export or screenshot	Local file	Parses usage data from settings export
RescueTime	API key in config	REST API	Desktop and mobile tracking with categories
Toggl Track	API token	REST API	Correlates productive vs unproductive screen time
macOS Screen Time	System export	Local file	Built-in macOS usage tracking data
Google Sheets	Service account	OAuth2	Logs weekly trends for long-term pattern analysis

When to Use This Skill

• Use this when you suspect you are spending more time on social media than you realize but lack concrete data
• Use this when notification fatigue is constant and you need to identify the worst offending apps
• Use this when you want to set intentional screen time limits backed by your actual baseline usage
• Use this when you feel distracted throughout the day and want to correlate pickup frequency with productivity
• Use this when you are trying to reduce screen time before bed and need to track evening usage patterns
• Consider alternatives when you need real-time app blocking — use iOS Focus modes or Freedom app instead
• Consider alternatives when you need parental controls for family devices — this is designed for personal self-awareness

Quick Start

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# ~/.claude/skills/weekly-digital-wellness-report.yaml
data_source: ios_screen_time
export_path: ~/ScreenTime/weekly_export.json
review_day: monday
categories_to_track:
  - social_media
  - entertainment
  - productivity
  - communication
  - news
goals:
  max_social_minutes_daily: 45
  max_total_screen_hours_daily: 4
  max_pickups_daily: 60
  no_screens_after: "21:30"
notification_analysis: true

First Run Example

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claude skill weekly-digital-wellness-report --week 2026-03-09

Expected Output

Weekly Digital Wellness Report — March 9-15, 2026
===================================================

Screen Time Summary:
  Daily average: 5h 12m (goal: under 4h) [exceeded by 1h 12m]
  Total this week: 36h 24m
  Compared to last week: +8% (was 33h 42m)

Top Apps by Time:
  1. Instagram      — 52 min/day avg (+15% vs last week)
  2. YouTube        — 48 min/day avg (stable)
  3. Slack          — 41 min/day avg (-5%)
  4. Safari         — 38 min/day avg
  5. Twitter/X      — 27 min/day avg (+22%)

Category Breakdown:
  Social Media:    1h 19m/day (goal: 45m) -- OVER by 34 min
  Entertainment:   58m/day
  Communication:   52m/day
  Productivity:    1h 24m/day
  News:           39m/day

Notification Load:
  Total notifications this week: 847
  Daily average: 121 notifications
  Top offenders: Slack (312), Gmail (198), Instagram (94)
  After 9:30 PM: 23 avg/night (goal: 0)

Device Pickups:
  Daily average: 78 (goal: under 60)
  Peak pickup hour: 9:00-10:00 AM (checking loop)
  Longest screen-free stretch: 3h 15m (Saturday afternoon)

Actionable Recommendations:
  1. Mute Instagram notifications (saves ~15 pickups/day)
  2. Batch Slack checks to 3x/day instead of continuous
  3. Set app timer: Twitter/X to 15 min/day (cut by 44%)
  4. Enable Do Not Disturb from 9:30 PM (47 notifications blocked)
  5. Move social apps off home screen to reduce casual opens

Weekly Grade: C+ (high social media, improving productivity ratio)

Advanced Configuration

Platform-Specific Setup

iOS Screen Time via Shortcuts

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ios_screen_time:
  shortcut_name: "Export Screen Time"
  export_format: json
  include_pickups: true
  include_notifications: true
  include_first_used: true
  categories_mapping:
    social: ["Instagram", "Twitter", "TikTok", "Facebook", "Reddit"]
    entertainment: ["YouTube", "Netflix", "Spotify", "Podcasts"]
    productivity: ["Slack", "Notion", "VS Code", "Figma"]

RescueTime API

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rescuetime:
  enabled: true
  api_key: "your-rescuetime-api-key"
  include_offline: false
  productivity_pulse: true
  focus_time_goal_hours: 4
  categories:
    very_productive: ["Software Development", "Design"]
    neutral: ["Email", "Communication"]
    very_distracting: ["Social Networking", "News"]

Full Options Reference

Parameter	Type	Default	Description
data_source	string	ios_screen_time	Primary data source platform
export_path	string	~/ScreenTime/	Directory or file path for data exports
review_day	string	monday	Day to generate the weekly report
categories_to_track	list	all	App categories to include in analysis
goals.max_social_minutes_daily	int	60	Daily social media time limit in minutes
goals.max_total_screen_hours_daily	float	5	Total daily screen time ceiling
goals.max_pickups_daily	int	80	Target maximum phone pickups per day
goals.no_screens_after	string	22:00	Evening cutoff time for screen use
notification_analysis	bool	true	Include notification volume and source breakdown
pickup_analysis	bool	true	Track device pickup frequency and patterns
evening_tracking	bool	true	Special tracking for pre-bedtime screen use
trend_weeks	int	4	Number of weeks for trend comparison
output_format	string	terminal	terminal, markdown, or google_sheets
app_aliases	map	{}	Custom display names for apps in reports

Core Concepts

Concept	Purpose	How It Works
Passive vs Active Screen Time	Distinguishes mindless from intentional	Categorizes scrolling feeds as passive, creating in Figma as active
Notification Audit	Reduces interrupt-driven behavior	Ranks apps by notification volume and correlates with pickup frequency
Evening Wind-Down Score	Protects sleep quality	Measures screen use in the 90 minutes before your target bedtime
Pickup Loops	Identifies compulsive checking	Detects when you pick up your phone within 5 minutes of putting it down
Productivity Ratio	Meaningful screen use metric	Calculates productive screen time as a percentage of total screen time

Architecture

Data Sources (Screen Time / RescueTime / Digital Wellbeing)
                    |
                    v
          +--------------------+
          | Data Parser        |----> Normalizes platform-specific formats
          +--------------------+
                    |
          +---------+---------+
          |         |         |
          v         v         v
  +----------+ +----------+ +-----------+
  | App Usage| | Notif.   | | Pickup    |
  | Analyzer | | Auditor  | | Tracker   |
  +----------+ +----------+ +-----------+
          |         |         |
          v         v         v
  +-------------------------------+
  | Recommendation Engine         |
  | (based on goals vs actuals)   |
  +-------------------------------+
              |
              v
  +-------------------------------+
  | Report Formatter + Trend Log  |
  +-------------------------------+

Workflow Examples

Scenario 1: Social Media Detox Tracking

Input: User set goal to reduce social media from 2h/day to 45m/day over 4 weeks

Processing:
  - Week 1 baseline: 2h 05m/day average
  - Week 2 with app timers: 1h 28m/day (down 30%)
  - Week 3 with home screen changes: 1h 02m/day (down 50%)
  - Week 4 with notification muting: 51m/day (approaching goal)

Output:
  4-Week Social Media Reduction Progress:
  Baseline: 2h 05m --> Current: 51m/day (59% reduction)
  Remaining gap: 6 minutes to reach 45m goal
  Most effective intervention: Moving apps off home screen (Week 3)
  Estimated annual time reclaimed: 456 hours

Scenario 2: Work-Life Boundary Check

Input: Slack usage data showing after-hours messaging patterns

Processing:
  - Slack used after 6 PM on 5 of 7 days this week
  - Average after-hours Slack time: 34 minutes
  - 67 work notifications received between 8 PM and 7 AM
  - Correlates with elevated evening screen time

Output:
  Work Boundary Alert:
  After-hours Slack: 34 min/day on 5 days (previous week: 22 min on 3 days)
  Trend: Increasing for 3 consecutive weeks
  Evening notifications: 67 (suggest Slack DND schedule 6PM-8AM)
  Recommendation: Configure Slack quiet hours and batch morning catch-up

Scenario 3: Pre-Sleep Screen Audit

Input: Screen time data with per-hour breakdown, bedtime target 10:30 PM

Processing:
  - Average screen time 9:00-10:30 PM: 62 minutes
  - Apps used: Instagram (24m), YouTube (22m), Reddit (16m)
  - Blue light exposure: High (no Night Shift/filter detected)
  - Average sleep onset time (from Health data): 11:15 PM

Output:
  Evening Screen Impact:
  You average 62 min of screen time in the 90 min before target bedtime
  All pre-bed apps are passive consumption (scrolling, watching)
  Estimated sleep delay: 45 minutes based on blue light research
  Actions:
    1. Enable Night Shift at 8:30 PM (automatic)
    2. Replace phone with Kindle or physical book after 9:30 PM
    3. Charge phone outside bedroom to remove temptation
    4. Set Focus mode to block social apps after 9 PM

Best Practices

1. Establish a baseline before setting goals — Run the report for two weeks without any changes to get an honest picture of your current usage. Goals set against actual data stick better than arbitrary targets.

2. Focus on one category at a time — Trying to reduce social media, news, and entertainment simultaneously leads to willpower fatigue. Pick the highest-impact category and work on that for two to three weeks before adding another.

3. Use notification count as a leading indicator — Notification volume drives pickups, which drive screen time. Reducing notifications is the highest-leverage single change you can make.

4. Separate productive screen time from the total — Four hours of coding in VS Code is very different from four hours of Instagram. The productivity ratio helps you see that total screen time alone is not the full picture.

5. Review trends weekly but judge monthly — Individual weeks vary with travel, holidays, and deadlines. The four-week rolling trend is what reveals your actual digital habits versus one-off anomalies.

Common Issues

1. Screen Time data export missing app-level detail — iOS sometimes aggregates small-usage apps into an Other category. Lower the min_app_minutes threshold or manually check Screen Time in Settings for the complete breakdown.

2. RescueTime not tracking mobile apps — RescueTime's mobile tracking requires the companion app and accessibility permissions. Verify the mobile app is installed and has the necessary permissions enabled in device settings.

3. Notification counts seem too low — Some platforms count notification groups as one notification rather than individual messages. Check whether your data source supports expanded notification counting.

Privacy & Data Handling

All screen time analysis occurs locally on your machine using exported data files. No app usage data, notification logs, or pickup patterns are transmitted to any external service. The weekly history is stored in ~/.digital-wellness/history.json on your local filesystem only. If RescueTime is used, data flows from their API to your local machine — no additional copies are made. Google Sheets integration writes only to your own spreadsheet. App names and usage durations never leave your device unless you explicitly choose to export them. You retain full control to delete all stored data by removing the local history directory at any time.