Digital Detox on iOS: Tips for Unplugging from Technology

Who, exactly, is our ideal self — and how do we get there? According to a recent study titled “Better than Scrolling,” a digital detox can help us become our best self. 

The study aimed to understand what, exactly, happens to people when they take a digital detox. Participants described their phone usage in ways a lot of people might find familiar, referring to their phone usage as:

• “A deeply ingrained habit that required little conscious deliberation to initiate” and

• “Continually reaching for something they didn’t need,” similar to “mindless snacking” 

But rather than getting rid of their phones, participants wanted to achieve balance and moderation — being more aware of their usage and cutting back, rather than abstaining completely.

So how exactly did the study participants successfully reduce their screen time and phone usage — and stay more dialed in to what was actually happening in their lives? Here are a few tips they found successful for unplugging from technology.

1. Using smartwatches over smartphones

Physical friction was one key component of digital detoxing, and several people involved in the study reported that they used smartwatches rather than smartphones — the watches allowed them to be aware of basic updates, but were harder to interact with than a phone. 

For digital detox on iOS, this is easy to achieve thanks to the integration between Apple phones and watches. The most affordable Apple watches start at around $250, though cheaper options can be found on the resale markets. 

2. Changing social media passwords

If you’re struggling with mindless scrolling habits on your phone, changing passwords on the most tempting applications — and for most people, this is social media — can force you to consciously think about their usage and potentially opt out of searching for the password and logging back in. The password can be saved in a notes app to prevent a log-in delay, can be given to a friend or family member — or written down on a piece of paper at home — for a solution that leaves less room for giving in and logging on in a moment of weakness. 

3. Setting Limitations on the iPhone

Barriers to using the phone can be an effective tool in digital detoxing, but a key observation of the study was that most participants weren’t interested in ditching technology altogether — as it was often an important backdrop for everyday life (maps to navigate, texts to communicate, etc.) or work (email, phone, essential programs). 

For this reason, study participants set time limits on their phone — restricting how much time they could spend on certain apps per day, or restricting what times they could access the apps. 

One tool iOS users might find useful is the minimalist phone app, which helps increase awareness of phone usage without reducing phones to “dumb phones” that have none of the capabilities people need to get through their daily life. 

minimalist phone comes with several useful functions that help users successfully change their relationship with their phone.

• Timer: When users open a potentially addictive app, they’re prompted to set a session timer. Once the time is up they receive a pop-up that asks them to exit the app, or extend their time. These gentle nudges help users pro-actively think about their usage and begin to shift their habits. 

• Hidden notifications: Notifications can be a huge reason people turn on and check their phone — whether there’s a vibration, a ping, or simply a lit-up screen. minimalist phone allows notifications to be collected out of sight rather than the notification bar. They can still be viewed, but won’t serve as a distraction every 10 minutes. 

• Mindful launch delay: time is a friction that can help break the dopamine cycle. Rather than blocking apps completely, having a 15-second delay to opening can help you be more intentional about your app usage.

• Clean, text-based layout: visual clutter can distract you from your intended purpose. Rather than an icon-filled home screen, your apps can be neatly organized into focused categories.

One review said that, “this app is great for those who don’t want to delete social media accounts but also want to stay off. This helps give you ‘obstacles’ to be more aware that you are in the apps.” The app currently has a 4.6/5 star rating on the app store for iPhone.

It’s Time to Reduce Screen Time (without throwing away your phone)

If doom scrolling doesn’t align with your values, digital detox can start today. The study found that the participants who successfully digitally detoxed saw their past phone habits as a threat to their values: they wanted to connect with their families, be productive, and spend time authentically offline. 

If this rings true for you, there is no better time to start than now. Productivity tools like minimalist phone app, and habit changes like using smart watches in place of easy-to-scoll phones, can help you unplug and be your best self.

FAQ

How can iPhone users reduce social media scrolling habits?

One effective strategy is creating “friction” to app usage — either physically or digitally making it more difficult to open the app. Using watches for limited functionality rather than phones, or using an app like minimalist phone that creates a 15-second delay to opening apps, are two options.

Can iPhone apps actually help reduce phone addiction?

Yes, iphone apps can help users reduce phone dependency and decrease their screen time. The key to success is finding an app that allows you to access the features you truly need (so that you won’t get rid of the app every time you need to use a map, for example) and looking for a highly-rated iOS app, like minimalist phone.

Why do people opt for digital detoxes?

Digital detox participants believe that being on their phone all day is a threat to their values, leading them to spend less time with their family, on hobbies they love, on work, et cetera. Digital detoxes help them break the dopamine reward cycle and focus on the things that matter to them instead.