Guides to put your phone down
Concrete steps, no lectures, with sources. So your phone goes back to being a tool and not a rabbit hole.
- How much screen time is normal for adults?
The benchmark numbers, why there’s no official limit for adults, and how to tell whether your screen time is too much for you.
- How to stop checking your phone all the time
Why you pick it up even when it’s silent, how to count your pickups, and 9 iPhone and everyday changes that break the automatic reach.
- How to Set Up a Minimalist iPhone Home Screen
A first page of tools only, scroll apps out of sight, and the iOS settings that keep it that way.
- How to make your iPhone grayscale to cut your screen time
iPhone grayscale step by step, with a triple-click or only in the apps that hook you, plus what we really know about its effect.
- How to turn off notifications on iPhone (and keep the ones that matter)
Turn off the notifications that only want your attention, batch the rest into a Scheduled Summary, and let only people interrupt you.
- Dopamine detox: what it is, what it isn’t, and how to actually do one
What the psychologist who coined it meant, why it won’t “reset” your brain, and how to apply it to your phone without going to extremes.
- How to stop getting distracted by your phone while studying
Phone out of the room, a “Study” Focus on your iPhone, timed blocks with real breaks, and scrolling apps locked while you work.
- How to stop using your phone before bed
A realistic cut-off time, a night schedule that covers your apps for you (iPhone and Android) and a charger outside the bedroom.
- How to check your screen time on iPhone and Android
Where the screen time report lives on iPhone and Android, which numbers matter, and how to turn them into one small change.
- How to stop doomscrolling (without relying on willpower)
Why infinite scroll hooks you, how to spot it, and 8 iPhone and routine changes to break the loop, plus a one-week plan.
- How to set app limits on iPhone (and actually stick to them)
App Limits step by step, where they went in iOS 27 (Time Allowances), and how to stop “Ignore Limit” from eating your day.