Spending too much time on your phone is a common problem. The average person checks their phone 96 times per day, according to a 2024 study by Asurion. That adds up to nearly 4 hours of screen time outside of work.
The good news? You don’t need to go cold turkey. Small, intentional changes can make a big difference.
1. Set Specific Time Limits for Your Top 3 Apps
Instead of trying to limit everything at once, identify the three apps where you spend the most time. For most people, these are social media, video streaming, or messaging apps.
Use a screen time management tool to set daily limits. Start generous — if you currently spend 2 hours on Instagram, set the limit to 90 minutes. Gradually reduce it week by week.
Pro tip: Screen Time Control lets you set per-app limits and sends a gentle reminder when you’re approaching your daily cap.
2. Create a Phone-Free Morning Routine
What you do in the first hour of your day sets the tone for everything that follows. Reaching for your phone immediately after waking up floods your brain with information before it’s fully awake.
Instead, try this morning routine:
- First 15 minutes: Stretch, hydrate, breathe
- Next 15 minutes: Breakfast without screens
- Then: Check your phone intentionally
People who delay phone use by 30 minutes in the morning report feeling less anxious throughout the day.
3. Use the 20-20-20 Rule
For every 20 minutes of screen time, look at something 20 feet away for 20 seconds. This simple habit reduces eye strain and naturally creates micro-breaks in your usage.
Setting a gentle timer reminder can help you build this habit without thinking about it.
4. Replace Scrolling with a Micro-Activity
The urge to scroll is often about filling idle moments. Prepare alternatives that are equally easy but more rewarding:
- 2-minute journaling in a physical notebook
- A short breathing exercise (box breathing: 4-4-4-4)
- A quick stretch sequence
- Reading a page of a physical book
The key is to make the alternative just as accessible as picking up your phone.
5. Enable Focus Mode During Deep Work
When you need to concentrate, don’t rely on willpower. Use Focus Mode to block distracting apps entirely during work hours.
The most effective approach is scheduling:
- 9:00 AM – 12:00 PM: Deep work — social media blocked
- 12:00 – 1:00 PM: Break — everything unlocked
- 1:00 – 5:00 PM: Work mode — only essential apps
6. Make Your Phone Less Appealing
Your phone is designed to grab your attention. Fight back with these changes:
- Switch to grayscale — colorless screens are less stimulating
- Turn off non-essential notifications — keep only calls, messages from real people
- Move social apps to the second or third home screen
- Remove the browser from your home screen
These friction points make mindless scrolling less automatic.
7. Track Your Progress and Celebrate Wins
What gets measured gets managed. Reviewing your weekly screen time report helps you stay aware of your habits and recognize improvement.
Celebrate milestones:
- First week under 3 hours daily average? That’s worth noting.
- Went an entire weekend under 2 hours? Give yourself credit.
- Completed a full month of hitting your targets? You’ve built a real habit.
Start Small, Stay Consistent
You don’t need to transform your digital life overnight. Pick one or two strategies from this list and commit to them for two weeks. Once they feel natural, add another.
The goal isn’t to eliminate screens from your life — it’s to use them with intention rather than habit.
Want help tracking and managing your screen time? Download Screen Time Control and start building healthier digital habits today.