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Stopped on your phone is exactly what large technological companies want.
However, if you are ready to recover your time and reduce the screen time on your phone, you can take practical steps, whether you use an Android iPhone or device.
Here’s how to free yourself from the endless scrolling and build healthier digital habits.
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5 smart settings to operate your tougher phone
A man scrolled through his phone (Kurt “Cyberguy” KTUSSON)
Why reduce phone screen time counts
The constant use of the phone can disrupt sleep, increase stress and make concentration more difficult. The fixing of limits with your device can improve your well-being, your productivity and your relationship.
How to reduce screen time on your iPhone with integrated tools
Apple devices include useful features designed to limit screen time and help you create healthier technological habits, without the need for third -party applications. And they only work if we choose to use them. It is half of the battle to attract your attention.
A woman scrolling on her phone (Kurt “Cyberguy” KTUSSON)
1. Follow and define the limits of the application with a screen time on iPhone
Use Apple’s screen time to monitor the time you spend on specific applications and define daily limits to help break habits.
- Go to Settings application on your iPhone.
- Faucet Screen time To see your daily and weekly use reports.
- Faucet Application limits (in the “daily average” section).
- Faucet Add the limit.
- Choose it category or specific applications You want to limit.
- Faucet Following.
- Define Daily time limit (for example, 1 hour per day).
- Optional: Press Personalize the days To set different day limits.
- Faucet Add To confirm.
2. How to plan the stoppages on iPhone to limit screen time
Use downtime to automatically block distracting applications and notifications for specific hours, as before bed, during work or meals.
- Open it Settings application on your iPhone.
- Faucet Screen time.
- Select Downtime.
- Faucet Turn on downtime until tomorrow To activate it right away, or:
- Switch ProgramThen define an hour at the start and end (for example, 10 p.m. to 7 a.m.).
- Meanwhile, only the applications you authorize (such as the phone or messages) will be accessible.
- To customize the applications that are always authorized, come back to Screen time > Always authorized And make your selections.
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3. How to silence iPhone notifications and reduce daily distractions
Pings and constant alerts can keep you stuck on your phone. Use these steps to deactivate non -essential notifications and activate the development methods to stay in control.
- Open it Settings application on your iPhone.
- Faucet Notifications.
- Scroll down your applications and press any not essential.
- Switch Allow notifications To completely stop alerts or personalize where and how they appear.
For more control
- Return Parameters and type To focus.
- Choose a mode like Do not bother,, Work Or SleepThen personalize people and authorized applications.
You can also plan to focus or have them automatically light up depending on time, location or use of applications.
4. How to make your iPhone less attractive
Transforming your screen into gray levels eliminates the vibrant colors that keep your brain engaged, which makes your phone more boring and easier to ignore.
- Go to Settings.
- Faucet Accessibility.
- Click Text display and size.
- Faucet Color filters.
- Click Gray levels.
A man scrolled through his phone (Kurt “Cyberguy” KTUSSON)
How to free yourself from your Android phone and cut screen time
Big Tech Concens Apps to keep you hanging, but your Android phone also offers integrated tools to help you regain control. Here are practical and up -to -date tips to reduce screen time and train healthier habits.
1. Check and limit the use of the application on Android
Use the digital wellness tools of Android to follow the time of your screen and set limits to the applications that consume your day.
SEttiss can vary depending on the manufacturer of your Android phone
- Open it Parameters App.
- Scroll down and press Digital well-being and parental orders.
- On the main screen, display your screen graphics and the most frequently used list of applications.
- Faucet any application In the list to display more details of use.
- Faucet Timer To limit the duration of your application every day.
- Once the timer is exhausted, the application will be interrupted until the next day.
- To reduce global distractions, scroll down and type Development modewhere you can temporarily suspend the distractioning applications selected with a single tap.
2. Silence notifications to avoid constant distractions
Constant notifications divert your attention. Disable them helps to unnecessarily reduce the desire to check your phone.
SEttiss can vary depending on the manufacturer of your Android phone
- Go to Settings.
- Faucet Notifications.
- Faucet Application notifications (or notification settings, depending on your phone).
- Switch Alerts for non -essential applications.
- To block all alerts during certain periods, go to Parameters > Digital well-being > Do not botherAnd Define a schedule.
3. Plan the downtime to disconnect at key moments
Adjust the time at bedtime or working hours when your phone automatically limits distractions and helps you relax or focus.
SEttiss can vary depending on the manufacturer of your Android phone
- Open it Parameters App.
- Faucet Digital well-being and parental orders.
- Scroll towards the “Ways to disconnect” section and type Bedtime.
- Faucet Light as expected To define your Start and end time (for example, 10 p.m. to 7 a.m.).
- Activate features like:Gray screenMute notificationsDark wallpaper
- Gray screen
- Mute notifications
- Dark wallpaper
- To further reduce interruptions to other times, come back to Parameters > Modes and routines Or Parameters > Notifications > Do not bother To plan personalized focus hours (for example, during work or meals).
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Simple changes that help you reduce screen time without counting on the settings
To date, you have the tools to monitor and limit the time of your screen, but the reduction in the use of the phone is not only tilting settings. Sometimes it is small mental changes and environmental changes that make the biggest difference. Here are some strategies to help you reduce screen time and regain control of your device without needing to immerse yourself in your settings menu:
Change where you keep your phone: Out of sight can really mean out of mind. Try to leave your phone in another room while you work, eat or relax. Even the simple fact of putting it in a drawer or turning it down can break the constant verification cycle.
Stop using your phone as default: Bored? Make a queue? Stuck in traffic (as a passenger)? Instead of reaching reflexively your phone, try to do nothing or something similar. Read a book, breathe deeply or just let your mind wander. These “intermediate” moments are where clarity often occurs.
Create zones without a phone: Designate areas without technology from your home, such as the dinner table, the bedroom or the bathroom. Having your phone physically separate from strengthening the limits and reducing screen time without too much effort.
Replace the DOOM scrolling with fast victories: Create a list of low effort alternatives and high reward for scrolling. Think: a five -minute section, leaving, organizing a drawer or sending a voice to a friend. The key is ready to be ready when the desire to scroll.
Involve someone else: Responsibility works. Whether it is a friend, a partner or a roommate, ask someone to check with you, or even hold the password of the screen time. The simple fact of knowing that someone else looks can make the scrolling insane attractive.
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Kurt’s main dishes
Big Tech designs devices to keep you hanging, but you have the power to regain control. Using integrated tools, making your phone less attractive and fixing realistic goals, you can reduce the screen time of the phone and take advantage of a healthier relationship with technology. Start small, stay consistent and celebrate your progress. Believe me, the freedom of your phone is possible.
What would you do by an additional hour per day, if it had not gone scrolling? Let us know by writing to Cyberguy.com/contact
Register for my free cyberguy report
Get my best technological advice, my urgent safety alerts and my exclusive offers delivered directly in your reception box. In addition, you will have instant access to my survival guide at the ultimate – free swindle when you join my Cyberguy.com/newsletter
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