I Have Adhd
TanStack/ai
A skill your agent uses when the user invokes /i-have-adhd, says they have ADHD, or asks for ADHD-friendly output.
Walks you through cutting back compulsive phone, short-video and social media use by replacing habits and changing your environment.
SKILL.md written in Chinese; this summary is our English description.
Install Screen Detox
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a claude-codeProject install by default; add -g for ~/.claude/skills/.
$ gh skill install kangarooking/cangjie-skill screen-detox --agent claude-codeProject scope by default; add --scope user for a personal install. Needs GitHub CLI 2.90.0 or later (public preview).
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .claude/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .claude/skills/screen-detox && rm -rf skills-srcUse ~/.claude/skills/ instead of .claude/skills for a personal install. The folder must contain SKILL.md.
Claude Code skills documentation · loads skills from .claude/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .claude/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.Claude Code copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$skill-installer install https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detoxType this inside Codex. $skill-installer <name> installs a curated skill from openai/skills. The installer writes to $CODEX_HOME/skills (default ~/.codex/skills). Restart Codex if the skill does not show up.
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a codexProject install goes to .agents/skills/; add -g for ~/.codex/skills/.
$ gh skill install kangarooking/cangjie-skill screen-detox --agent codexProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .agents/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .agents/skills/screen-detox && rm -rf skills-srcUse ~/.agents/skills/ instead of .agents/skills for a personal install.
Codex skills documentation · loads skills from .agents/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .agents/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.Codex copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a cursorProject install goes to .agents/skills/; add -g for ~/.cursor/skills/.
$ gh skill install kangarooking/cangjie-skill screen-detox --agent cursorProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .cursor/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .cursor/skills/screen-detox && rm -rf skills-srcUse ~/.cursor/skills/ instead of .cursor/skills for a personal install.
Cursor skills documentation · loads skills from .cursor/skills/, .agents/skills/, .claude/skills/, .codex/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .cursor/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.Cursor copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ gemini skills install https://github.com/kangarooking/cangjie-skill.git --path books/naval-almanack-skill/screen-detox--scope user (default) or --scope workspace; --path is the subfolder of the repo that holds the skill; --consent skips the security confirmation prompt.
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a gemini-cliProject install goes to .agents/skills/; add -g for ~/.gemini/skills/.
$ gh skill install kangarooking/cangjie-skill screen-detox --agent gemini-cliProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .gemini/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .gemini/skills/screen-detox && rm -rf skills-srcUse ~/.gemini/skills/ instead of .gemini/skills for a personal install, then run /skills reload.
Gemini CLI skills documentation · loads skills from .gemini/skills/, .agents/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .gemini/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.Gemini CLI copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ gh skill install kangarooking/cangjie-skill screen-detoxInstalls for Copilot at project scope by default; add --scope user for a personal install. Preview a skill first with gh skill preview. Needs GitHub CLI 2.90.0 or later (public preview).
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a github-copilotProject install goes to .agents/skills/; add -g for ~/.copilot/skills/.
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .github/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .github/skills/screen-detox && rm -rf skills-srcUse ~/.copilot/skills/ instead of .github/skills for a personal install. Commit .github/skills so cloud agent and code review can use it.
GitHub Copilot skills documentation · loads skills from .github/skills/, .claude/skills/, .agents/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .github/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.GitHub Copilot copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ npx skills add kangarooking/cangjie-skill --skill screen-detox -a opencodeOpenCode documents no install command of its own. Project install goes to .agents/skills/; add -g for ~/.config/opencode/skills/.
$ gh skill install kangarooking/cangjie-skill screen-detox --agent opencodeProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/kangarooking/cangjie-skill.git skills-src && mkdir -p .opencode/skills && cp -r skills-src/books/naval-almanack-skill/screen-detox .opencode/skills/screen-detox && rm -rf skills-srcUse ~/.config/opencode/skills/ instead of .opencode/skills for a personal install.
OpenCode skills documentation · loads skills from .opencode/skills/, .claude/skills/, .agents/skills/
Install the "screen-detox" agent skill from https://github.com/kangarooking/cangjie-skill/tree/main/books/naval-almanack-skill/screen-detox into .opencode/skills/screen-detox/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "screen-detox", then confirm the skill loads.OpenCode copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
Facts
- Skill name
screen-detox- GitHub stars
- 11k
- Token cost
- ~679 tokens
- SKILL.md length
- 165 words
- Files
- 3
- Skills in repo
- 22
- Repo updated
- First seen
- Licence
- MIT
At a glance
Walks you through cutting back compulsive phone, short-video and social media use by replacing habits and changing your environment.
- Works in 4 steps: 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」 → …
- Scrolling short videos or social feeds for hours without meaning to
- SKILL.md covers R — 原文 (Reading), I — 方法论骨架 (Interpretation), A1 — 书中的应用 (Past Application) and A2 — 触发场景 (Future Trigger) ★, plus 4 more sections
- Instructions only: no scripts, shell commands, URLs or credentials in SKILL.md
What it does
The skill treats feed-based content such as social media, news, short video and games as dopamine snacks that trade long-term costs for a short-term hit. It does not rely on willpower. You admit the mechanism, name non-screen sources of wellbeing like sunlight, exercise and face-to-face talk, replace the habit in steps and reshape your surroundings. It is drawn from the happiness chapter of Naval Ravikant's almanack, and the skill text is written in Chinese.
Four steps: track screen time for 3 days and pick the single worst consumption app or time slot; make one environment change, such as moving the app off the home screen, uninstalling it, setting a limit or leaving the phone in another room; prepare a non-screen replacement for each trigger moment, like commuting, bedtime or waiting for food; and tell three friends your goal. After 3 or more relapses in 7 days the goal is shrunk, without self-blame. It separates work screens from consumption screens and flags the author's claim that all screen use lowers happiness as too strong.
When your agent uses it
- Scrolling short videos or social feeds for hours without meaning to
- Feeling emptier or more anxious after using your phone
- Wanting to break a habit such as doomscrolling or bedtime phone use
- Planning replacement activities for the moments you usually reach for the phone
Example prompts
- “I lose two hours to short videos every night. Help me plan a detox I can stick to.”
- “Review my screen time habits and pick the first app to cut.”
- “I keep grabbing my phone while waiting for lunch, so what can I do instead?”
Workflow steps
4 steps, taken from the first numbered list in SKILL.md.
- 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」
What it can do on your machine
Read from SKILL.md and the folder at commit a28de55. It shows what the files ask for, not the result of running them.
Tool permissions
Pre-approves nothing: there is no allowed-tools line, so your agent's usual permission prompts apply.
From allowed-tools in the SKILL.md frontmatter.
Runs code
No scripts in the folder and no shell commands in SKILL.md.
From the folder's file list and the shell code blocks in SKILL.md.
Network
No URLs in SKILL.md.
From URLs in SKILL.md, links to its own repository left out.
Credentials
Names no API keys, tokens, secrets or passwords.
From names ending in _API_KEY, _TOKEN, _SECRET, _KEY or _PASSWORD in SKILL.md.
Context cost
Screen Detox loads about 679 tokens when it runs. Until then it costs about 53 tokens; SKILL.md has 165 words of instructions outside code blocks.
Estimates: characters ÷ 4, the usual rule of thumb; real counts depend on the model's tokenizer. Scripts and assets cost tokens only if the agent reads them.
Safety
Auto-check passed
The automated check found no risky patterns in SKILL.md.
Automated static check — not a guarantee. Review scripts before installing. It scans the text of SKILL.md for risky patterns (piping downloads into a shell, reading credential files, hidden Unicode, destructive commands); files beside SKILL.md are not scanned.
SKILL.md
The full file from kangarooking/cangjie-skill at commit a28de55, republished under its MIT licence (© kangarooking). 165 words, ~679 tokens.
Download SKILL.mdSave it as
.claude/skills/screen-detox/SKILL.md (or your agent's skills folder). This skill also uses 2 other files; get the full folder from GitHub.- name
- screen-detox
- description
- 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
- source_book
- 《纳瓦尔宝典：财富与幸福指南》 纳瓦尔·拉维坎特
- source_chapter
- 第二章·幸福 / 第一节 学习幸福 / 幸福的习惯
- tags
- habits, digital, dopamine, happiness
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
相关 skills (阶段 3 定稿)
- composes-with:
happiness-skill、monkey-mind-meditation - contrasts-with:
reading-metaskill
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
© kangarooking, MIT. Rendered from Markdown: HTML in the file is shown as text, images as links, and headings moved down two levels. Raw file
Files
SKILL.md and 2 other files in books/naval-almanack-skill/screen-detox of kangarooking/cangjie-skill.
- SKILL.md
- test-prompts.json
- test-results.md
Open the folder on GitHubat commit a28de55
Compare with similar skills
Screen Detox next to the 5 skills that share the most tags, products or categories with it. Stars are the repository's; “used in” counts other GitHub owners with a copy.
| Skill | Stars | Used in | Tokens | Auto-check | Licence | Repo updated |
|---|---|---|---|---|---|---|
| Screen Detox this skillkangarooking/cangjie-skill | 11k | — | ~679 | Automated safety check: Pass | MIT | |
| I Have AdhdTanStack/ai | 3.2k | 5 repos | ~1.8k | Automated safety check: Pass | MIT | |
| AdhdUditAkhourii/adhd | 4.4k | — | ~2.8k | Automated safety check: Pass | MIT | |
| Attention Kindalexgreensh/attention-span | 1.4k | — | ~2k | Automated safety check: Pass | AGPL-3.0 | |
| Remind Meshaheer-00/claude-adhd | 104 | — | ~1.1k | Automated safety check: Pass | None | |
| Daily Focus Boardgithub/awesome-copilot | 40k | — | ~3k | Automated safety check: Pass | MIT |
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Related
Categories
Questions about Screen Detox
What does Screen Detox do?
Walks you through cutting back compulsive phone, short-video and social media use by replacing habits and changing your environment. The skill treats feed-based content such as social media, news, short video and games as dopamine snacks that trade long-term costs for a short-term hit. It does not rely on willpower.
When should I use Screen Detox?
Screen Detox fits situations like: scrolling short videos or social feeds for hours without meaning to; feeling emptier or more anxious after using your phone; wanting to break a habit such as doomscrolling or bedtime phone use; planning replacement activities for the moments you usually reach for the phone.
How do I install Screen Detox in Claude Code?
Run `npx skills add kangarooking/cangjie-skill --skill screen-detox -a claude-code`. Or copy the skill folder (books/naval-almanack-skill/screen-detox in kangarooking/cangjie-skill) into .claude/skills/screen-detox in your project. Claude Code loads it when a task matches its description.
How do I install Screen Detox in Codex?
Run `npx skills add kangarooking/cangjie-skill --skill screen-detox -a codex`. Or copy the skill folder (books/naval-almanack-skill/screen-detox in kangarooking/cangjie-skill) into .agents/skills/screen-detox in your project. Codex loads it when a task matches its description.
Can I use Screen Detox in Cursor, Gemini CLI or GitHub Copilot?
Cursor, Gemini CLI, GitHub Copilot and OpenCode also load SKILL.md folders. With the skills CLI, run `npx skills add kangarooking/cangjie-skill --skill screen-detox -a cursor` (or -a gemini-cli, github-copilot or opencode for the others). To copy it by hand, put the folder in .cursor/skills/screen-detox, .gemini/skills/screen-detox, .github/skills/screen-detox and .opencode/skills/screen-detox in your project.
What does Screen Detox need to run?
SKILL.md names no scripts, command-line tools or credentials: Screen Detox is instructions for the agent only.
Does Screen Detox access the network?
SKILL.md contains no URLs. Any network use would come from the scripts or tools the agent runs. This is read from the text; nothing was executed.
Is Screen Detox safe to install?
Our automated static check of SKILL.md found no risky patterns, such as piping downloads into a shell, reading credential files or hidden Unicode. It is not a guarantee. Review the folder before installing.
What licence does Screen Detox use?
Screen Detox is published under the MIT licence (the repository's licence). It allows redistribution, so the full SKILL.md is shown on this page.
How many tokens does Screen Detox use?
About 679 tokens (SKILL.md is roughly 2.7k characters). Agents keep only the skill's name and description in context until a task matches; then they load SKILL.md in full.
What are the alternatives to Screen Detox?
Skills that share tags, products or a category with Screen Detox: I Have Adhd (TanStack/ai, 3.2k stars), Adhd (UditAkhourii/adhd, 4.4k stars), Attention Kind (alexgreensh/attention-span, 1.4k stars) and Remind Me (shaheer-00/claude-adhd, 104 stars). The comparison table on this page puts their stars, adoption, token cost, safety result and licence side by side.
Who maintains Screen Detox?
kangarooking (a GitHub user) maintains it in kangarooking/cangjie-skill, which has 11,029 GitHub stars. The repository holds 22 skills in this directory. The repository was last updated on October 2, 2026.
Source: kangarooking/cangjie-skill on GitHub. Facts on this page come from the repository at the commit we read; the author's words are quoted as theirs.