How do I limit my screentime?

Comments

1. 

   DaisyInDoodles

   July 8, 2025

   Your brain is starving for meaning and you are feeding it crumbs from a screen. Replace the scroll with something that gives you a dopamine hit and a sense of control like setting strict app timers hiding the apps and filling the space with something tactile like reading sketching or even pacing while thinking.

2. 

   Sun_Loving_Spirit

   July 8, 2025

   You need to replace that urge to scroll with something more productive that also piques your interest. Maybe a new hobby or call someone to catch up with to stimulate your brain. You could always set a timer, too. It’s definitely going to take self-discipline. 😅

3. 

   MatkaOm

   July 8, 2025

   Copy-pasting this comment from another post. I have the same issue, so here are a few tips that I’ve used to cut down on my screen time. Not all of them worked for me, but they all worked for at least one person I know, and you can combine whichever ones feel more doable and effective.

   • Set your phone to black and white mode (easy setting on iPhone, can be reversed with a triple-click on the power button, don’t know about other brands). It makes Instagram look like a list of obituaries and makes it a lot less attractive and addicting.
   • Use shortcuts (available on iPhone, again, I don’t know about other brands) to set a timer every time you open Instagram, TikTok, YouTube or whatever. 2min / 5min, then the timer rings and it pushes you to stop. Particularly useful at work, because you don’t want to be the weirdo whose phone rings loudly in the open space multiple times a day.
   • App limits (ibid for iPhone disclaimer), where you can set a maximum amount of time to spend on different apps and it blocks them once you reach that limit.
   • Turn of as many notifications as possible. No sounds, no vibrations, no push notification… It’ll help take your mind off things.
   • Delete apps. It kind of sucks, but try deleting the apps you spend too much time on. Most web versions are terrible on phones, and it’ll help limit your screen time out of frustration that nothing works properly.
   • Put your phone as far away as possible when you’re doing something else. At the bottom of your bag, on the other side of the room, don’t let the muscular reflex of checking it distract you from the task at hand.
   • Make it a group challenge with friends who also want to cut down on their screen time: everyone checks their current average per week, and sets a goal to reach in a month / 2 months / 6 months time. Keep each other accountable when you’re doom scrolling, organize screen-free outings and activities.
   • Make sure you have phone alternatives for the simpler things: wristwatch so you don’t check time and end up clicking on a notification and emerge 2 hours later, small notepad so you can scribble notes, make lists, etc.
   • Train your focus. That’s the hardest part, and I’m still terrible at it, honestly, but it’s slowly getting better. Learn to focus on the task at hand. When you find yourself drifting away towards something else (and you always will), gently refocus yourself on what you were doing. Reading helped me a lot with that, but whatever puts you in that state of flow is good – and then try to find that flow in other activities.
   • Use your phone with intent. Force yourself to think when you unlock your phone: “What am I going to do with my phone?”, and then do only that before you lock your phone again. If you catch yourself aimlessly scrolling, stop and think: “Why did I open my phone in the first place? Have I done that thing?” Don’t blame yourself if you slip up and find yourself deep in reels, just take a breath and lock your phone.

   Hope this helps, and I’d be happy to discuss this more!

4. 

   RainbowandHoneybee

   July 8, 2025

   Just engage in something else. Start a new hobby. Go out for walk.