Set Up Your Screen Time

Turn on Screen Time

1. 1 Open Settings
2. 2 Scroll down and tap Screen Time
3. 3 Tap Turn On Screen Time, then tap This is My iPhone

Limit Social Media

1. 1 Tap App Limits, then Add Limit
2. 2 Select Social Networking (this covers Instagram, TikTok, Facebook, X and more)
3. 3 Set the time to 30 min and tap Add

   You can set individual app limits too - tap the category to expand and choose specific apps.

Set a Phone-Free Evening Window

1. 1 Tap Downtime
2. 2 Toggle on Scheduled
3. 3 Set From to 9:30 pm and To to 8:00 am

   During Downtime, only apps you choose (like Phone and Maps) stay available.

4. 4 Tap Always Allowed to add any apps that should stay on (e.g. Phone, Messages, Maps)

Lock it in (optional but powerful)

1. 1 Back in Screen Time, tap Use Screen Time Passcode
2. 2 Set a passcode that is different from your phone PIN

Find Digital Wellbeing

1. 1 Open Settings
2. 2 Search for Digital Wellbeing or look under Digital Wellbeing & Parental Controls

   On Samsung devices this may be called Screen Time or found under Digital Wellbeing in the Battery and Device Care section.

3. 3 Tap Dashboard to see how much time you have already spent in each app today

Limit Social Media Apps

1. 1 From the Dashboard, find the app you want to limit (e.g. Instagram) and tap the hourglass icon next to it
2. 2 Tap Set timer and choose 30 minutes
3. 3 Tap OK. Repeat for each social media app you want to limit

   When the timer runs out the app icon will go grey and the app will pause for the rest of the day.

Set a Phone-Free Evening Window

1. 1 Tap Bedtime mode (sometimes called Wind Down)
2. 2 Toggle it on and tap Set a schedule
3. 3 Set start time to 9:30 pm and end time to 8:00 am
4. 4 Enable Grayscale within Bedtime mode - turning your screen black and white removes a huge amount of the visual stimulation that keeps you scrolling

Turn on Focus Mode (bonus)

1. 1 Back in Digital Wellbeing, tap Focus mode
2. 2 Select all the apps you find distracting - social media, news, email
3. 3 Tap Turn on now any time you need to focus, or tap Set a schedule to have it run automatically

   When Focus mode is on, selected apps are completely paused. You will not get notifications from them until you turn it off.