How to Reduce Screen Time on iPhone (Beyond Apple’s Built-In Limits)

If you’re an iPhone user, you may have a screen time problem. Data on phone usage indicates that iPhone users, in fact, struggle more than even their Android counterparts: according to Adapty.io’s research, iPhone users average 4 hours and 54 minutes of screen time per day, compared to Android users’ 3 hours 42 minutes per day. This may be good news for Apple, but bad news for users who want to spend less time engaged with their phone and more time out in the world.

While built-in limits exist — such as using app limits, the downtime feature, and disabling notifications — these options may not reduce screen time enough to satisfy all users. Many user support pages, for example, recommend having someone else create your Screen Time passcode so that you can’t override your limits — but this could lead to challenges if you can’t get in contact with your passcode holder once you need access.

So how can you reduce screen time on your iPhone — beyond Apple’s built-in limits? Here are three useful tools. 

1. Download the minimalist phone app

The minimalist phone app is a productivity app that has been specifically engineered to reduce phone dependence and ultimately help users build healthier relationships with their phones. Multiple features allow users to personalize their experience — targeting the areas they struggle with the most, without eliminating must-have features needed for work, socializing, etc.

Useful productivity tools include:

• 15 second delay to app opening: many of the app’s features encourage users to break subconscious habits, rather than just blocking out apps alone. Delays help break the cycle and create useful friction to the phone experience.

• 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.

• Block schedules: have a mindful morning or a no-scroll evening by pre-setting schedules that block off your usage. Plan out a routine that doesn’t involve scrolling.

• In-app reminders: if you’ve set a goal to only be on TikTok 15 minutes a day, but don’t want to completely block the app, minimalist phone sends ongoing reminders and check-ins, encouraging you to make healthy decisions rather than simply blocking your access.

2. Brick Device

For the digital world’s problems, many people are turning to analog solutions. In this case, the Brick Device is similar to what it sounds like — it’s a square, physical device (though much smaller and lighter than an actual brick!) that temporarily blocks access to apps on your phone with a tap. 

Rather than digitally kicking you out the way an app does, this device has to be physically held next to your phone to lock or unlock itself — using NFC technology — similar to how “tap to pay” works for a phone. This allows users to physically place their Brick in another room or even another location, like a car. 

The Brick device can be great for users who tend to just delete or digitally override their self-imposed limits. However, it may not be the right solution for people who need a more nuanced approach to limiting their phone usage. Some users, for example, report bricking their phone at home so that they can’t text or scroll — but they forget to unbrick before leaving the house, making it hard to communicate on-the-go.

3. Behavioral Modification

For some people, addressing the behaviors that lead to phone over-usage can be just as effective as using a digital or physical blocking device: behavior modification is also something that can be used in conjunction with iPhone apps like the minimalist phone or devices like Brick. 

For people who struggle to focus on one task

Although people often feel like they’re being productive by doing multiple things at once, this is rarely the case: studies have shown that when you switch between tasks, it can take you 40% longer overall to finish. For deeper focusing, try the Pomodo Technique. At its simplest, the Pomodoro Technique basically involves setting a timer for 25 minutes of task concentration, followed by a 5 minute break. It’s often far easier to set your sights on focusing for a shorter stint, and when you have a defined break-time limit and alarm (so that you’re not doomscrolling for 15 minutes by accident). 

For people who mindlessly scroll without realizing it

You might find yourself scrolling through your phone before you’ve even processed that you’ve picked it up in the first place. One study found that phone users open their devices an incredible 186 times per day. Several easy behavioral modifications to make include keeping your phone out of reach (if you’re at a desk, put it in a drawer, behind your computer, or underneath your chair — though even a pocket will do), placing a rubberband around your phone so that there is a physical reminder and hurdle to turning the phone on, and turning off notification sounds. 

How to Reduce Reducing Screen Time on iPhone: Start With These Three Steps

If you’re worried about your iPhone impacting your ability to focus and be productive, it’s time to digital detox. For people who prefer app-based solutions and built-in guidance, try minimalist phone app. For those who prefer a physical solution, try Brick. And for those who prefer a more DIY-approach, try behavioral modification techniques. 

FAQ

Can you download apps to your iPhone that will help you reduce screen time?

Yes, iOS has several apps available to help people curb their screen time habits.

What’s the best app to reduce screen time on iPhone?

We recommend the minimalist phone app, which is rated 4.6/5 stars on Apple’s iOS app store since it addresses many of the behavioral/usage issues iPhone users often run into.

How do I interrupt automatic phone habits without completely giving up my phone?

For a digital solution, try the minimalist phone app. For a physical solution, try the Brick device. For self-correction, try behavior modification.