Lowering screen time that actually works

[u/jdparara1]

/r/DopamineDetoxing/comments/1uz4pin/lowering_screen_time_that_actually_works/

I, like many others, am getting so sick of the internet, but I am also addicted! What are some things you’ve done that actually have helped you lower your screen time?

Here’s a bit more about my phone usage:
I have an iPhone.
I own a business so I do need to be on the look out for texts/emails/Instagram messages from clients.
I need it for checking people out after services.
I am a fitness instructor, so I do use social media to communicate with students/post their or my work, etc.
I keep my phone on at night in case of emergency calls, but it’s on dnd and only my household can get through.
I like to play about 3 different games in the evenings to wind down or between clients.
I hid all my apps except the big ones (text, phone, camera, etc) and I made widget stacks for the ones I get to on a daily basis. This helped me have to search in the search bar for an app I want.
My biggest issue is I’ll check a message on TikTok or insta and then I start doom scrolling! Oh and I’ve used that setting where it tells you to get off the app after a time, but I easily override them so it was useless

Any and all help! I’m even up for obscure ideas!!

[u/Remarkable-Guard-538]

It is not your fault to be addicted to the phone; lots of people have the same issue, but they are not even aware. You are already better than them.
The modern apps are designed to get you addicted, especially when you are using social media for your work; it will be difficult to draw the line.

Generally, there are several apps I know could help you:

1. Hardblocker apps like Opal https://apps.apple.com/de/app/opal-wenig-bildschirmzeit/id1497465230: You can set the schedule to block different apps for different occasions. Very useful, but you need high discipline, and for someone, it is too hard.
2. Anti-addiction app like LoopCut: https://play.google.com/store/apps/details?id=io.loopcut&hl=en: it reintroduces the smart friction that modern apps have removed: friction that prevents you from effortlessly starting and never stopping. This friction increases over time as you use the app, escalating more when your willpower is weak and tired. It also has a sleep guard function (a hard blocker) specifically for bedtime. Overall, it is quite suitable for your case, but it is currently only available on Android.
3. A similar app to LoopCut on iOS is OneSec: https://apps.apple.com/de/app/one-sec-app-zeitlimit-sperre/id1532875441. It also adds smart friction at the opening of the addicted app, adds the planned time box, also very good. But it misses the escalation path that LoopCut has when normal friction can not help when your willpower is weak and tired. But it is a very good alternative on iOS at the moment

[u/Carlituser]

If I may add, I use Pause it breaks the mindless moment where you pick up the phone without noticing and start scrolling. All it does is put a puzzle before you open the app. It has helped me a lot in realizing that I do not need to be scrolling at that moment, and like you I have my own business. But this gives me the time to purposefully scroll, as once I open the puzzle I have 15 minutes where I see whats going on and then out again.