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

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What is really big tech companies sticking to your phone.

However, if you are ready to recover your time and reduce the screen time on your phone, then there are practical steps you can take, whether you use the iPhone or Android device.

It is mentioned here how to free endless scrolling and create healthy digital habits.

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5 smart settings to make your phone hard

A man scrolls on his phone (Kurt “Cybergui” Notson)

The phone screen matters to reduce time

Constant phone using can disrupt sleep, increase stress and make it difficult to focus. Setting boundaries with your device can improve your good, productivity and relationships.

How to reduce screen time on your iPhone with an underlying tool

Apple devices include supportive features designed to prevent screen time and helps you create healthy technical habits, without the need for a third-party application. And they only work when we choose to use them. This is half a fight to win your attention back.

A woman scrolls on her phone (Kurt “Cybergui” Notson)

1. Track and set the app range over screen time on iPhone

Use Apple’s screen time feature to monitor how much time you are spending on specific apps and set daily boundaries to help in brake habits.

Go to Setting app On your iPhone.
Tap Screen time To see your daily and weekly use reports.
Tap App limit (Under the “daily average” section).
Tap Add limits.
Selected Category or specific app You want to limit.
Tap next.
set Daily time limit (Eg, 1 hour per day).
Alternative: Tap Customize day To determine different boundaries according to the day.
Tap Add To confirm.

2. How to schedule downtime on iPhone to limit screen time

Use downtime to automatically block distracting apps and information during specific hours, such as before bed, during work or meal.

Open Setting app On your iPhone.
Tap Screen time.
choose Downtime.
Tap Turn on downtime till tomorrow To enable it immediately, or:
Tagge ScheduledThen set a start and time (eg, 10 am to 7 am).
During this time, only apps (such as phones or messages) allowed by you will be accessible.
Which apps are always allowed to customize, go back Screen time , Always allowed And select yourself.

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3. How to silence iPhone information and reduce daily distractions

Constant ping and alert can stick you to your phone. Use these steps to close non-essential information and enable to stay in control of focus mode.

Open Setting app On your iPhone.
Tap Information.
Scroll through your apps and tap any Non-essential one.
Tagge Allow notifications allow Customize it to prevent alerts completely or where and how they appear.

For more control

go back to setting Tap more Center.
Choose mode like Do not trouble, Work Or SleepThen customize which people and apps are allowed through.

You can also schedule focus mode or automatically turn them on the basis of time, location or app.

4. How to make your iPhone less attractive

Converting your screen into Grassscale removes the vibrant colors that keep your brain busy, making your phone more boring and ignoring.

Go Settings.
Tap Reach.
Click Performance and text size.
Tap Color filter.
Click Grassscale.

A man scrolls on his phone (Kurt “Cybergui” Notson)

How to free your Android phone and cut the screen time

Big tech designs apps to keep you bent, but your Android phone also has built-in tools to help you withdraw control. Here are practical, up-to-date tips to reduce screen time and create healthy habits.

1. Check and limit the app use app on Android

To track your screen time, use the digital welding tool of Android and set boundaries on your day consuming apps.

SEttings may vary depending on the manufacturer of your Android phone

Open setting Application.
Scroll down and tap Digital goodness and parents control,
On the main screen, see your Screen time chart And the list of most often used apps.
Tap Any app In the list to see more use details.
Tap set timer How long can you use that app each day to limit.
Once the timer exits, the app will be stopped by the next day.
To reduce overall distractions, scroll down and tap Focus modeWhere you can temporarily stop distracted apps selected with a tap.

2. Silence notice to avoid continuous distractions

Constant information kidnaps your attention. Closing them helps reduce your phone unnecessarily checking the urge to check.

SEttings may vary depending on the manufacturer of your Android phone

Go Settings.
Tap Information.
Tap app notifications (Or notification settings, depending on your phone).
Tagge Alert for non-essential apps.
To block all alerts during fixed time, go to setting , Digital good , Do not troubleAnd Set a schedule.

3. Downtime schedule to disconnect in major moments

Set at bedtime or set up working hours when your phone automatically limits the distractions and helps you to focus air or focus.

SEttings may vary depending on the manufacturer of your Android phone

Open setting Application.
Tap Digital goodness and parents control,
Scroll on “Ways to disconnect” Block and tap Sodtime mode,
Tap Turn on as scheduled To set your Start and finish the time (Eg, 10 am to 7 am).
Enable facilities:Grassscale screenSilent notificationsdim wallpaper
Grassscale screen
Silent notifications
dim wallpaper
To reduce the obstacles at other times, to go back setting , Mode and routine Or setting , Notification , Do not trouble Custom focus hours (eg, during work or meal) to schedule.

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Simple changes that help you reduce screen time without relying on settings

So far, you have found equipment to monitor and limit your screen time, but reducing the use of the phone is not just about togling settings. Sometimes, these are small mental changes and environmental changes that make the biggest difference. Here are some strategies that help you get the screen time and re -hand over the control of your device without the need to re -hand over to your settings menu:

Change where you keep your phone: From sight, it can actually be out of the mind. While working, try to leave your phone in another room, eat or relax. Even simply put it in a drawer or turning down can break the cycle of constant check.

Stop using your phone as default filler: bored? Waiting in line? Stuck in traffic (as a passenger)? Instead of reaching reflexley for your phone, try to do nothing or analog. Read a book, breathe deeply or just let your mind wander. These are the “in-stage” moments where clarity often occurs.

Create No Phone Zone: Nomine technical areas in your home, such as dinner table, bedroom or bathroom. Physically isolated from your phone helps to strengthen the boundaries and reduce screen time without much effort.

Change the doom-scrapping with a quick win: Create a list of low-inam options to scroll. Think: five minutes stretch, step out, organizing a drawer or sending a voice message to a friend. The key is being prepared by urging to scroll a hit.

Include someone else: Accountability works. Whether it is a friend, partner or roommate, ask someone to check with you, or even hold the screen time passcode. Just knowing about knowing someone else can make the mindless scroll less attractive.

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Kurt’s major takeaways

Big tech design device to keep you bent, but you have the power to withdraw control. By using the underlying tool, making your phone less seductive and setting realistic goals, you can reduce the phone screen time and enjoy a healthy relationship with technology. Start small, be consistent and celebrate your progress. Trust me, it is possible to get rid of your phone.

If you did not spend scrolling, what will you do with an extra hour a day? Write us and tell us Cyberguy.com/Contact

Kurt “Cybergooi” notson is a prize -winning technology journalist who has a deep love for technology, gear and gadgets that improve life with his contribution to Fox News and Fox Business that starts the morning on “Fox and Friends”. Got a technical question? Get Kurt’s free cybergui newsletter, share your voice, consider a story or comment Cyberguy.com.