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

Stay glued to your phone – that’s exactly what Great technology Companies want.

However, when you are ready to return your time and cut the screen time on your phone, there are practical steps you can do no matter if you use iPhone or A device Android.

Here’s how to get rid of endless scroll and build healthier digital habits.

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5 Smart Settings to your phone work more

Why cut your phone screen time matters

Constant use of the phone can disturb sleep, increase stress and make it more complicated. Installing boundaries with your device can improve your well -being, performance and relationship.

How to cut screen time on iPhone with built -in tools

Apple devices include useful features designed to stop screen time and help you create healthier technological habits without requiring other applications. And they only work if we decide to use them. This is half the battle to return your attention.

1. Track and set the application restrictions with screen time on iPhone

Use Apple screen time to control how much time you spend on certain applications, and set daily restrictions to help break the habits.

• Go to Settings Appendix On your iPhone.
• Tap Screen time To view your daily and weekly use reports.
• Tap Application restrictions (Under the “daily average” section).
• Tap Add the limit.
• Select category or specific applications You want to limit.
• Tap Next.
• Set Daily time limit (eg 1 hour a day).
• Optional: Click Set up the days set different restrictions a day.
• Tap Add to confirm.

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

Use downtime to automatically block distraction and notifications at certain hours, such as before bedtime, while working or food time.

• Open Settings Appendix On your iPhone.
• Tap Screen time.
• Choose Downtime.
• Tap Include a downtime till tomorrow to enable it right away either:
• Switch PlannedThen set the start time and end (eg from 10 to 7).
• During this time, only applications you allow (such as a phone or message) will be available.
• To customize which applications are always allowed, return to Screen time > Always allowed And make your choice.

What is artificial intelligence (AI)?

3

Permanent ping and alerts can make you stick to your phone. Use these steps to disable the insignificant notifications and enable Focus modes to stay in management.

• Open Settings Appendix upon Your iPhone.
• Tap Notifications.
• Scroll your applications and press any insignificant.
• Disable Allow notifications To stop the alerts completely or set up where and how they appear.

For additional control

• Return to Settings and press Focus.
• Choose a mode like Don’t disturb. Labor or SleepThen set up what people and applications are allowed.

You can also schedule focus modes either enable them automatically based on time, location or use applications.

4. How to make your iPhone less attractive

Turning the screen on shades removes bright colors that support your brain, causing your phone to feel more sad and easier to ignore.

• Go in Settings.
• Tap Accessibility.
• Press Display and text size.
• Tap Color filters.
• Press A gray hue.

How to get rid of Android phone and cut screen time

Big Tech Designs Apps to support you, but your Android phone also has built -in tools to help you return control. Here are the practical, modern tips for reducing the screen time and the formation of healthier habits.

1. Check and limit the use of the app on Android

Use your Android digital well -being tools to track the screen and set the restrictions in the supplements that consume your day.

SEttings may vary depending on the manufacturer of your Android phone

• Open Settings App.
• Scroll down and press Digital well -being and parental control.
• On the main screen, view your Schedule of screen time And the list is most commonly used applications.
• Tap Any app In the list to view additional use details.
• Tap Set the timer To limit how long you can use this app every day.
• Once the timer is over, the app will be stopped until the next day.
• To reduce overall distraction, scroll down and press Focus modewhere you can pause temporarily, which distract the applications with one crane.

2. Silence notifications to avoid constant distraction

Permanent notifications are abducted your attention. Disabling them helps to reduce the desire to check the phone too much.

SEttings may vary depending on the manufacturer of your Android phone

• Go in Settings.
• Tap Notifications.
• Tap Application notifications (Either settings notifications, depending on the phone).
• Disable Alerts about insignificant applications.
• To lock all alerts in certain times, go Settings > Digital well -being > Don’t disturband Set the schedule.

3. Plan the downtime to disable the key points

Set your sleep or work time when your phone automatically limits the distraction and help you curl or focus.

SEttings may vary depending on the manufacturer of your Android phone

• Open Settings App.
• Tap Digital well -being and parental control.
• Scroll to “Ways of disconnecting” Section and press Sleep mode.
• Tap Include as planned To set your Start and end time (eg from 10am to 7 am).
• Enable features like:Screen gray huePosts DisableDull wallpaper
• Screen gray hue
• Posts Disable
• Dull wallpaper
• To further reduce breaks at another time, return to Settings > Modes and procedures or Settings > Notification > Don’t disturb To schedule your custom -focused hours (such as during work or power).

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Simple shifts that help you cut the screen time without leaning on the settings

So far, you have the tools to control and limit the screen time, but the reduction of the use of the phone is not only the switch settings. Sometimes the biggest changes have small mental shifts and changes. Here are some strategies to help you shorten the screen time and restore control over the device without requiring re -deepening the settings menu:

Change where you hold your phone: Out -of -sight can mean from the mind. Try to leave the phone in another room while you work, eat or rest. Even just putting it in the drawer or turning it down can disturb the constant check cycle.

Stop using your phone as a default filler: Sad? Waiting in the queue? Stuck on the move (as a passenger)? Instead of reflectively reaching for the phone, try doing nothing or something analogue. Read the book, breathe deeply or just let the mind wander. These are “between them” moments where there are often clarity.

Create zones without your phone: Mark in your home areas without technology such as a dining table, bedroom or bathroom. Physically, the separation of itself from the phone helps to strengthen the boundaries and reduce the screen time effortlessly.

Replace the twisting of the death of fast wins: Create a list of low resources, high attention to scroll. Think: a five -minute stretch, goes outside, organizing a drawer or sending a voice message to a friend. The key is to prepare options if the desire to scroll the hits.

Include someone else: Labor accountability. Whether it is a friend, partner or roommate, ask someone to register with you or even have a screen time. Just knowing what someone else looks, can make a thoughtless scroll less attractive.

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Kurt’s key trips

Big technology design tools to keep you hooked, but you have the opportunity to take control. Using built -in tools, making your phone less attractive and setting realistic goals, you can cut your phone screen time and enjoy a healthy relationship with technology. Start the small, be consistent and mark your progress. Believe me, freedom from your phone is possible.

What would you do with an extra hour a day if it had not been scrolled? Tell us by writing us in Cyberguy.com/contact

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