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📱

Reduce Screen Time

Build healthier digital habits, one day at a time

💡 Pro Tip

Start Now. Not "when you're ready." The best action is the one you'll actually stick to. You can always add or modify actions later.

Ready?

Feel free to also just add the actions without joining the group.

Join the Screen Time Group

...and start doing the 4 selected actions below

📱 Quick Actions

Start with these proven actions to reduce your screen time

1

Description:

Track your usage patterns and set realistic reduction goals based on your current habits. Data drives better decisions.

screentime

Follow screentime and set goals

so that I

track patterns and progress

2

Description:

Have specific alternative activities ready for when you feel the urge to scroll (read a book, exercise, work on a project, spend time with family, meditate, etc.).

screentime

Plan alternative activities

so that I

replace scrolling with purpose

3

Description:

Let screen time data guide you without creating guilt. Awareness leads to better choices than strict rules. Create goal for yourself and keep working towards it.

screentime

Use Screen Time limits as suggestions

so that I

build awareness without guilt

4

Description:

Reduce digital interruptions by turning off notification. There might be some important notifications that you want to receive. And that's ok.

screentime

Turn off non-human notifications

so that I

reduce digital interruptions

5

Description:

Set up and respect phone time - specific times when you're allowed to use your phone freely (like after completing a big task). During these zones, enjoy it guilt-free.

screentime

Start with 3 phone times per day

so that I

have flexibility with intentional usage

6

Description:

Remove visual appeal from your phone to naturally reduce usage. Color makes everything more engaging and harder to resist. Black and white is easy to switch to but can make a lot of difference.

screentime

Set screen to B&W most of the day

so that I

remove visual appeal naturally

7

Description:

Create friction for apps that pull you in. An extra swipe creates a moment to pause and choose intentionally. You can also use folders to achieve more friction.

screentime

Keep addictive apps on page 2

so that I

create friction for mindless scrolling

8

Description:

Begin each day without immediately reaching for your phone. Set the tone with intentional morning activities instead.

screentime

Phone-free morning routine

so that I

start your day with intention

9

Description:

Create a clear boundary between day and night by putting devices away. Your brain needs time to wind down naturally.

screentime

Digital sunset at 9 PM

so that I

improve sleep quality

Ready?

Feel free to also just add the actions without joining the group.

Join the Screen Time Group

...and start doing the 4 selected actions below

✨

💡 Tips for Success

🎯 Start Small

Pick few actions that matter you the most and stick to it for a week before adding more.

📵 Use Technology

Enable screen time limits and do-not-disturb modes.

🤝 Find Accountability

Share your goals with friends or family for support.

✨ Replace, Don't Remove

Have activities ready to fill the time you'd normally spend on screens.