16 Ways To Reduce Screen Time On iPhone

16 Ways To Reduce Screen Time On iPhone

The amount of time that individuals are spending on their phones has increased exponentially in the last few years. While this can be a good thing, it’s important to limit our screen time.

Studies have shown that prolonged phone usage can negatively affect our attention, memory, emotional regulation, and sleep. If you’re looking to limit screen time, we’ve got you covered. In this blog, we’ll cover how to limit screen time on your iPhone and why doing so is beneficial.

1. Track and measure your screen time

There are numerous ways to limit the time spent on your device and track your screen time usage. In iOS, Mac, and Android devices, users can set up a feature called “Screen Time” that tracks their app usage via a unique identifier or ‘digital stake’ assigned to every app on their device. This feature also allows users to set limits for the amount of time they spend on apps per day or week. For example, an individual may want to set a limit of 20 minutes for app usage during the weekdays and 30 minutes for app usage on weekends.

Users can also set up a feature called ‘App Limits’ which limits how much time an individual spends on certain apps per day or week. Turning on “Screen Time” will automatically keep track of how much time an individual spends using their device. This feature can also be used to track specific activities such as video viewing time and gaming time

The statistics generated by ” Reduce Screen Time” allow individuals to see how much time they spend looking at their device screens overall, as well as specific activities. By tracking and measuring screen time usage, individuals can see how much time they spend on their devices and make informed decisions about how much time is right for them

Set up on iOS (Reduce Screen Time On iPhone)

reduce Screen Time is a free app built into iOS that lets you easily track and measure your screen time. It tracks the apps you use, how much time you spend on them, and how much time you spent in total. You can set up App Limits to limit the amount of time you spend on certain apps. For example, you can set limits for social media apps or gaming apps to help you stay within your daily limit. You can also choose whether to see statistics about your screen time or not. If you want more detail about how much time you’re spending on specific apps, Screen Time can show detailed analytics about your usage patterns over time.

Screen Time allows you to easily track and measure your reduce screen time on iPhone. It tracks the apps you use, how much time you spend on them, and how much time you spent in total. You can set up App Limits to limit the amount of time you spend on certain apps. For example, you can set limits for social media apps or gaming apps to help stay within your daily limit. If you want more detailed information about how much time you are spending on certain apps, Screen Time provides detailed analytics about your usage patterns over time. Overall, Screen Time is an easy way to track and manage your screen time on iPhone.

For Android

There are several ways to track and measure screen time usage on Android devices. One effective way is to use the Digital Wellbeing feature in the Settings tab. This feature allows users to view screen time usage for individual apps. You can set daily screen time limits for apps, so you can limit usage to a reasonable amount. Another way to control your screen time is to turn on Screen Time on Android devices. This feature tracks your usage of apps and helps you stay within your daily limit. If you want to view detailed statistics about your usage, view screen time statistics on Android devices.

Besides, increase reduce screen timeout settings on Android devices to extend the amount of time before the screen locks. These features help you manage your screen time responsibly and effectively.

2. Set a screen limit or a timer

You can limit screen time on your iPhone and iPad through the App Limits feature in the device’s Settings. First, you’ll need to enable the feature under the ‘General’ section of the screen. After that, you can choose a time limit for apps from 1 minute to 23 hours.

The ‘App Limit’ screen will show you a graph showing how much time you’ve spent on apps throughout the day. You can adjust the timeout for auto-lock in the Display & Brightness settings, which controls how long apps stay onscreen before automatically dimming or locking.

You can also set a time limit for any app you’ve downloaded, including social media apps. The app will be locked for the remainder of the day if you haven’t spent enough time using it. This way, you can keep track of how much time you spend on your devices and set limits accordingly.

3. Turn off notifications

There are a number of steps you can take to reduce screen time on your iphone. One simple step is to turn off notifications. By doing this, you limit the amount of time you spend in apps, which can help you avoid the digital trap and engage in more physical activities. Another step is to limit how much time you spend on your phone and computer each day. This can help reduce the amount of time spent on screens and strengthen your connection with the real world. Finally, consider disabling notifications for email, messages, and Google Calendar. By taking these steps, you can reduce the time spent in front of screens and increase your chances of striking a healthy balance between screen time and physical activity.

Another way to limit screen time is to select apps that don’t have notification features. By selecting apps that don’t have notification features, you limit the time spent in front of screens and more easily avoid digital addictions.

Finally, utilize Do Not Disturb Focus Assist on your iphone. This feature blocks all notification sounds from appearing on your screen while using an app or game, which can help limit screen time and prevent digital addictions from taking hold.

4. Go Grayscale

To reduce screen time on an iPhone, consider switching the display to grayscale. On iOS, this can be done by going to Settings > Accessibility > Display & Text Size > Color Filters and toggling the switch for Grayscale. This will reduce the amount of screen time by decreasing the output of colors in the environment. Additionally, on Android, users can toggle grayscale by going into the Digital Wellbeing app and enabling Wind Down.

On Windows, users can switch to grayscale by hitting CTRL + Windows Key + C. On Linux, users can install Desaturate All to achieve a duller interface. Overall, switching from bright colors to grayscale can provide a pleasant experience and help reduce screen time.

5. Delete (or hide) time-sinking apps on your phone

To limit your phone’s screen time, delete the time-sinking apps on your phone, like WhatsApp, WeChat, Facebook, Messenger, Pandora, YouTube, Instagram, and Twitter. These apps can take up a lot of time and leave you feeling tired, which can negatively impact your mood and school performance.

This is why it’s important to limit screen time on smartphones. If you have time-sinking apps installed on your phone, consider disabling the app’s features or limiting how much time they can be used. This will help prevent yourself from becoming too attached to these apps and encourage you to spend more time doing activities that are beneficial for your well-being.

If you need to keep your phone unlocked for a short period of time, set the Auto-Lock to the longest duration available (five minutes) instead of using the “Never” setting. This way you can ensure that your screen is switched off whenever you’re not actively using it. If the site you’re trying to access has restrictions, contact the administrator for more information. By taking these simple steps, you can limit your smartphone’s screen time and make better use of your time overall.

6. Pursue offline activities

It’s easy to get caught up in the digital world and spend too much time on your phone. One way to reduce screen time is to pursue offline activities such as shopping in a supermarket, working out in the gym or going on hikes. This will help you get more fresh air and sunlight, which can be beneficial for your mental and physical health. Sticking to certain areas of your home or time periods in the day where you and your partner or roommate agree to stay off of your phones is another way to limit screen time. This helps you disconnect from electronic devices, which can lead to less stress and improved sleep quality.

Another way to limit screen time is by uninstalling apps that you only use for work, such as Netflix, Hulu or other streaming services. By limiting yourself to only using apps for non-digital purposes, you will be able to spend more time focusing on the things that matter most, like spending time with family and friends and pursuing your interests.

7. Create phone- and device-free spaces

You can limit the time young children spend using digital devices, such as iPhones and computers, to help foster healthy developmental outcomes. To do so, you can create phone- and device-free spaces and establish time limits for phone and device use. It’s important to set rules for phone and device use that are consistent and easy to follow, such as banning screen time after a certain time of the day or during specific activities. Also, it’s important to establish boundaries on screen time by limiting how much time young children spend on digital devices each day.

The best way to limit screen time is to use a timer that limits daily screen time in increments, such as 15 minutes or an hour. You can also restrict access to social media sites and other distracting websites using a parental control app or by setting limits on specific websites or apps. Educate children about the benefits of limiting screen time by discussing the importance of developing social skills and having positive experiences in the real world. By limiting screen time, you can help young children develop healthy habits and attain optimal developmental outcomes.

8. Avoid video fatigue

There’s no doubt that video calls have become a popular way of communicating across the globe, but it’s important to limit video calls to 3 or 4 times per day and to limit each call no longer than an hour. This helps avoid video fatigue and ensures a good quality of call. Besides, it is also essential to avoid distractions while on a video call. This can be done by turning off notifications on your phone and avoiding social media activity while on the call. Another factor that affects video calling is the time of day you make the call. Avoid making video calls in the afternoon as this is when people are most likely to be busy with their tasks such as work and studies. Lastly, it is vital to eat healthy meals and snacks rather than eating in front of a screen. Doing so will help reduce overeating, which can lead to weight gain Additionally, installing apps that limit screen time can be beneficial for both adults and kids. It reduces time spent on digital devices and encourages physical activity by setting time limits for different activities Finally, engaging in activities such as mindfulness or exercise can help reduce screen time

9. Pick up a new hobby

When it comes to screen time, there’s no doubt that it’s a big problem. However, you can take action by implementing some of the tips mentioned below. Start with picking up a hobby that doesn’t require screen time, such as reading a book, physical activity, or crafts. Doing something creative is a great way to unwind and destress from screen time.

You can also start a project like a lego set or a nice long novel. This will keep you engaged and help you pass time in an interesting way. Playing music can be another good way to relax and pass time. It helps you de-stress and wind down after a busy day. Avoid hobbies that require a computer or a screen such as photoshop courses, as they can easily take over your time and energy.

10. Avoid eating in front of a screen

Eating in front of a screen can lead to overeating due to distraction. Eating in front of the screen triggers a sense of productivity, which can cause people to eat mindlessly and overeat. To reduce screen time, practice mindful eating. This involves focusing on the present moment, paying attention to your body’s signals and eating in a way that feels natural and balanced. When you limit screen time, it becomes much easier to eat healthier and in moderation.

Some people may find it helpful to put away devices when they are eating. This can help them avoid over-consumption of food or media and focus on the experience of eating instead.

11. Read a book instead of reading on your phone

Though reading on your phone can be a time-suck, it doesn’t have to be. Reading a book is much more beneficial than reading on your phone, giving you the opportunity to immerse yourself in a story and gain knowledge and social skills. Reading a printed book also allows you to savor the experience of reading, which is important for developing literacy skills.

There are many benefits of reading a printed book that you can’t get from reading on your phone. Besides, reading a printed book will help you develop your imagination and creativity, which is essential for growing as a person. Additionally, reading a printed book will help improve your attention and concentration, which is essential for learning and development.

But there are some downsides of reading on a screen too. Reading a digital book can strain your eyes due to the bright screen and reduce blink rate, leading to eyestrain and computer vision syndrome. Also, lying down with a digital book in bed can lead to insomnia because of vivid lights in the mind when sleeping near digital screens. In order to avoid these issues and maintain good health, it’s important for you to read books rather than use digital devices for long hours.

13. Change your auto-lock settings

To reduce screen time on your iPhone, you can change your auto-lock settings. Auto-lock settings allow you to choose when your phone will automatically lock the screen if you forget to do it manually. Setting Auto-Lock to “Never” will keep your screen awake all the time, which could help limit time spent on your phone and increase overall health. Another option is setting Auto-Lock to 30 seconds. This setting will keep your screen time data accurate for that specific timeframe, but won’t wake your device every time it turns on.

This could help limit time spent on your phone and increase overall health. Finally, you can adjust your Auto-Lock settings by going to Settings > Display & Brightness > and selecting the setting of your choice. Whatever option works best for you, hopefully it will help you reduce time spent on your phone and improve overall health.

14. Talk to your friends and family

Avoiding or reducing screen time can help improve your mental health. Spending time in person with family and friends can be a great way to reduce screen time. Connecting with loved ones through messaging apps can add to screen time, so consider limiting the amount of time you spend using these apps. Utilizing face-to-face meetings for long discussions with colleagues can also help reduce screen time. Schedule breaks to get up and stretch your eyes. Eating lunch at your desk instead of watching television or using electronic devices can also help reduce screen time.

Talking to your friends and family about their usage of screen time and discussing ways to limit it may be helpful in reducing screen time.

15. Take your work email off of your phone

If you’re constantly checking your work email on your phone, you may be feeling stressed and anxious. Taking your work email off of your phone can help reduce this stress and anxiety. It can also give you time to focus on other important tasks in your life, without constantly being reminded of your work responsibilities. Consider using tools like Self Control to block access to emails and other websites, so that you don’t keep yourself constantly connected to devices. Instead of having your work email on your phone, have it stored in a secure place, such as an app on your computer or a password-protected file. This way, you can avoid getting distracted by your device and focus on the present, rather than worrying about tomorrow’s tasks. By taking these steps, you can limit the time you spend on electronic devices, which will help you stay focused and engaged with the world around you.

16. Disable the “Raise to wake” feature

To disable the “Raise to wake” feature on iPhone, you’ll need to go to ‘Settings’ > ‘Display & Brightness’ and toggle ‘Raise To Wake’ to the off position. Selecting ‘Never’ as the Auto-Lock option will keep your phone on all the time, but this will deplete your battery quickly. Instead, consider setting the Auto-Lock feature for the longest time (five minutes) to save battery life. This should allow you to enjoy your screen time without worrying about draining your phone’s battery too much. Additionally, you can bring a portable battery pack with you when you’re out if you decide to keep your screen on all the time.

Benefits of reducing your screen time

Reducing screen time can have a number of benefits for your child, including increased focus, attention, and communication skills, improved physical and mental health, more time to do activities that can be beneficial for development, and greater control of tech usage with parental supervision. These benefits can help your child develop positive habits and attitudes toward tech usage, which can lead to a healthier relationship with tech in general. In addition, reducing screen time can reduce the risk of eye strain, headaches, and other physical issues associated with prolonged screen time. By incorporating screen time as part of a balanced lifestyle, you can help your child develop healthy habits and appreciate the many benefits of tech usage.

Better physical and mental health

Reducing screen time can have a positive impact on physical and mental health. Reducing screen time can help improve sleep quality and reduce eye strain and headaches. It can also lead to improved focus and communication skills for kids. Additionally, reducing screen time can help with weight gain and obesity, as it has been shown to improve weight management in some studies. In addition to these benefits, reduced screen time can also lead to better overall physical and mental health, as it has been shown to decrease the risk of depression, anxiety, and other mental disorders. Overall, reducing screen time can have a significant impact on our health and well-being.

Increased productivity

Reducing screen time can have a positive impact on productivity, as it allows for increased focus and concentration. When you constantly engage with your screen, it can be hard to stay engaged in the task at hand. By reducing screen time, you’re able to put all of your mental energy into completing your current task, which can lead to greater overall productivity. Additionally, watching less screen time can help your physical and mental health. Eating in front of a screen causes overeating, leading to less attention to the food you’re eating. This can lead to weight gain and other problems related to eating unhealthy food. For kids, too much screen time can cause damage to their ability to focus, communicate, and learn.

By limiting the amount of time they spend with screens each day, children are able to develop social and cognitive skills that will serve them well throughout their lives.

Greater bonds with friends and family

Interacting with friends and family face-to-face can be beneficial in many ways. Improved communication and empathy can lead to greater bonds with friends and family. During social gatherings, it’s easy to get caught up in the day’s activities and lose track of time. But by engaging in conversation, you can actively participate in the event instead of merely observing it from the sidelines. This can lead to more meaningful conversations with your loved ones.

Reduced screen time can have a positive impact on children’s mental health. By limiting their time spent on devices, parents can help them develop social and interpersonal skills instead of becoming overly dependent on technology. Additionally, limiting social media use can help limit loneliness and depression. Finally, reducing time on devices can help foster creativity, intelligence, and independence in young adults.

Frequently Asked Questions

How do I reduce screen time?

There are a few things that you can do to reduce screen time for yourself.
1. Schedule breaks to get up from your seat and stretch.
2. Avoid eating lunch at your desk.
3. Use pen and paper for note-taking instead of a screen.
4. Limit screen time for kids to two to three hours a day.
5. Use tools that block the ability to delete and reinstall apps to extend screen time.

Why does my iPhone go to sleep so quickly?

IPhones have a feature called Auto Lock that turns the phone off after a certain amount of time. You can adjust this in Settings > Display & Brightness > Auto Lock. Notifications can be turned off or adjusted to only stay onscreen for a short time. The “Raise to Wake” feature can be disabled to stop the Lock screen lighting up when the phone is picked up. Do Not Disturb can be enabled to block notifications from certain apps during a set period of time.

How do I reduce screen time on apps?

Reducing screen time on apps can be a challenge, but by following a few tips and tricks you can get started. Here are a few ideas to get you started:
1. Schedule regular breaks from your phone. Whether it’s taking 30 minutes every day to step away from your device or setting time limits for how much time you can spend on your phone each day, taking breaks is essential in reducing screen time.
2. Avoid eating lunch at your desk. This may sound difficult, but if you plan ahead and bring your own food with you to the office, you’ll be less tempted to check your phone during lunchtime.
3. Set up face-to-face meetings instead of messaging apps. When you’re able to have a conversation in person instead of through messaging apps, it reduces the amount of time you spend on your phone and social media networks.
4. Use screen time management apps to track and limit usage. Screen time management apps like FOMObegone can help you track screen time and limit usage accordingly. This way, you’ll be better able to understand where your time is going and make changes as needed.
5. Reduce anxiety and increase productivity with screen time management apps. If you find yourself constantly checking your phone or

Can you manipulate iPhone screen time?

Yes, you can set time limits for apps on iPhone or iPad using the App Limits option in Settings > Screen Time. You can also adjust screen time limits by changing the Auto-Lock setting in the Display & Brightness menu. It is possible to ignore set screen time limits by selecting the option to do so at the bottom of the notification. Additionally, a passcode can be set to make screen time limits harder to ignore.

How do I reduce screen time at work?

To effectively reduce screen time at work, you’ll need to set boundaries for yourself. Here are a few tips to help you along the way:
1. Schedule breaks to get up and stretch away from the screen. Stretching helps to reduce tension and improve blood circulation, two key things that are beneficial for reducing screen time.
2. Avoid eating lunch at your desk. Eat your lunch outside of the office or take the time to walk around during your break instead of sitting in your chair.
3. Set up face-to-face meetings for lengthy discussions. This will help you to develop relationships and trust with others, which can actually lead to more productive work environments in the long run.
4. Take notes with a pen and paper instead of using a screen. Note down ideas and concepts as they come up during conversations rather than relying on a screen to capture everything. This will help you to better remember what was said and avoid any potential confusion down the road.
5. Commit to only studying without a screen for two to three hours a day. By limiting how much time you spend glued to a screen, you’ll be able to better focus on other tasks and responsibilities at work.


Using your phone for more than an hour a day can be detrimental to your mental and physical health. Therefore, replacing screen time with healthier alternatives such as exercise, socializing, and reading can help reduce stress and improve your wellbeing. If you’re struggling with smartphone addiction and want to reduce how much time you spend on them, try implementing the above tips to help you set a smartphone limit and reduce screen time.

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