How to reduce screen time on iPhone and Android with built-in tools

It’s exactly that to leave it glued to your phone Big Technology Companies want it.

However, if you are ready to regain your phone’s time and reduce screen time, there are practical steps, whether you use an iPhone or not. Android devices.

Here’s how you can free yourself from endless scrolling and build healthier digital habits:

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5 Smart Settings Make your phone work better

Why shorten your phone screen time is important

Constant phone use can disrupt sleep, increase stress, and make it difficult to focus. Setting boundaries on devices can improve happiness, productivity and relationships.

How to use built-in tools to reduce screen time on your iPhone

Apple devices include useful features designed to help you create healthier technical habits, reducing screen time and without the need for third-party apps. And they only work if we choose to use them. It’s half the battle to get your attention back.

1. Track and set app limits using screen time on iPhone

Use Apple’s screen time feature to monitor the time you spend on certain apps and set daily limits that will help you break your habits.

• I’m going to Settings app On your iPhone.
• Tap Screen time View daily and weekly usage reports.
• Tap App limit (under the “Daily Average” section).
• Tap Add a limit.
• Select Category or specific apps I want to limit it.
• Tap Next.
• Set it Daily time limit (Example: 1 hour a day).
• Options: Tap Customize the day Set different limits for each day.
• Tap addition confirm.

2. How to Schedule Downtime on iPhone to Limit Screen Time

Use downtime to automatically block distracting apps and notifications during certain times, such as before bed, at work, at work or eating.

• It will open Settings app On your iPhone.
• Tap Screen time.
• Select Downtime.
• Tap I’ll turn on downtime until tomorrow To enable it immediately, or
• Toggle on schedulethen set the start and end times (e.g. 10pm to 7am).
• During this time, only the apps you allow (such as phone calls and messages) will be accessible.
• To customize apps that are always allowed, Screen time > Always allowed And then I’ll make your choice.

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3. How to silence iPhone notifications and reduce daily distractions

Continuous pings and alerts can continue to glue to your phone. Use these steps to turn off non-essential notifications and allow focus mode to maintain control.

• It will open Settings app Above Your iPhone.
• Tap notification.
• Scroll through the app and tap any tap Non-essential.
• Switch Allow notifications Stop alerts completely or customize where and how they appear.

To further control

• Please go back setting Tap concentration.
• Select the following mode: do not disturb, work or sleepthen customize which people and apps are allowed.

You can also schedule focus modes and automatically turn them on based on time, location, or app usage.

4. How to make your iPhone attractive

Turning the screen to grayscale removes vibrant colors that maintain the brain’s charm, making your phone more boring and easier to ignore.

• I’m going setting.
• Tap Accessibility.
• click Display and text size.
• Tap Color filter.
• click Gray scale.

How to save screen time by freeing your Android smartphone

Big tech design apps will enthralle you, but your Android phone also includes tools to help you regain control. Below are some practical and up-to-date tips for reducing screen time and creating healthier habits.

1. Verify and restrict app usage on Android

Use Android’s Digital Wellbeing Tool to track screen time and set limits for apps that consume a day.

sEtting may vary depending on the manufacturer of your Android phone

• It will open setting App.
• Scroll down and tap Digital well-being and parental control.
• Please view on the main screen Screen Time Chart and a list of the most frequently used apps.
• Tap Any app View more usage details in the list.
• Tap Set the timer To limit the amount of time you can use that app every day.
• When the timer runs out, the app will be suspended until the next day.
• To reduce overall distraction, scroll down and tap Focus modeyou can temporarily pause the selected distraction app with just one tap.

2. Silence notification to avoid constant distraction

Certain notifications hijack your attention. Turning them off will reduce the urge to unnecessarily check your phone.

sEtting may vary depending on the manufacturer of your Android phone

• I’m going setting.
• Tap notification.
• Tap App notifications (or depending on your notification settings, or mobile phone).
• Switch Non-essential app alerts.
• To block all alerts at a specific time, go to setting > Digital Well-Being > do not disturband Set a schedule.

3. Schedule downtime to disconnect at critical moments

Set bedtime or working hours that will automatically limit distractions and help you to either swell or focus.

sEtting may vary depending on the manufacturer of your Android phone

• It will open setting App.
• Tap Digital well-being and parental control.
• Scroll to “How to cut” Sections and taps Bedtime mode.
• Tap It will turn on as scheduled To set you Start and end times (Example: 10pm to 7am).
• Enable the following features:Grayscale screenMute notificationDim wallpaper
• Grayscale screen
• Mute notification
• Dim wallpaper
• To further reduce interruptions at other times, setting > Modes and Routines or setting > notification > do not disturb To schedule custom focus times (at work or eating).

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Simple shifts that help reduce screen time without relying on settings

Nowadays, there are tools to monitor and limit screen time, but reducing phone usage is more than just switching settings. Sometimes, it is small mental and environmental changes that make the biggest difference. Here are some strategies that can help you reduce screen time and regain control over your device without having to dig into the Settings menu again.

Change where you hold your phone: You can’t really care about it so much that you can’t see it. Try placing your phone in another room while you work, eat, or relax. Just putting it in or down the drawer can break a certain cycle of checks.

Stop using your phone as the default filler. boredom? Are you waiting in line? Are you trapped in traffic (as a passenger)? Instead of reflexively reaching for your phone, try analogue at nothing. Read books, breathe deeply, and wander the mind. These “middle” moments are where clarity is often found.

Create a phone zone: Specify a tech-free area of ​​your home, such as a dinner table, bedroom, or bathroom. Physically separating yourself from your phone will help strengthen boundaries and reduce screen time without much effort.

Replace doom scroll with a quick victory: Create a list of low eforts, high reward alternatives to scroll. Think about it: 5 minutes of stretching, get out, organize your drawers, or send audio messages to friends. The key is to have options when you try to scroll through hits.

Involve someone else: Accountability works. Whether it’s a friend, partner or roommate, ask someone to check in with you or keep a screen time passcode. Just knowing someone else is watching can make heartless scrolls appealing.

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Important takeouts in your cart

Big Tech Designs Devices will infatuate you, but it has the power to regain control. Using built-in tools, reduce the appeal of your phone and set realistic goals, reduce phone screen time and enjoy a healthier relationship with technology. Start small, stay consistent and celebrate your progress. Trust me, freedom from your phone is possible.

If you’re not spending scrolling, what do you do for an extra hour a day? Write us and let us know cyberguy.com/contact

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