The Daily Vantage

How to Break Free from Endless Phone Scrolling and Reclaim Your Time

In today’s digital world, it’s no secret that big tech companies design apps and devices to keep you engaged for as long as possible. From endless scrolling features to addictive notifications, your phone is practically engineered to grab—and hold—your attention. However, if you’re looking to reduce screen time and build healthier habits, there are practical steps you can take whether you use an iPhone or Android device.

Use Built-In Tools to Monitor and Limit Usage

Both Apple and Android have built-in tools to help users track and manage their screen time effectively. These features allow you to set boundaries, limit app usage, and create designated downtime periods to disconnect from your device.

For iPhone Users:

• Screen Time Reports: Go to Settings > Screen Time to view detailed reports on your daily and weekly usage. This includes how much time you spend in specific apps.
• Set App Limits: Under the “App Limits” section, choose which apps or categories you want to restrict. Set a daily time limit (e.g., one hour per day) and optionally customize limits by day of the week.
• Downtime Mode: Enable Downtime under the Screen Time settings to block distracting apps during specific hours, such as bedtime or work hours. You can also specify which apps remain accessible.

For Android Users:

• Digital Wellbeing Dashboard: Open Settings > Digital Wellbeing and Parental Controls to see your screen time chart and a list of frequently used apps. Tap any app to set a daily timer, which will pause access once the time limit is reached.
• Focus Mode: Scroll down in Digital Wellbeing to activate Focus Mode, which temporarily pauses selected apps with a single tap.
• Bedtime Mode: Schedule Bedtime Mode to automatically mute notifications, dim wallpaper, and switch your screen to grayscale during sleep hours.

Reduce Distractions with Notification Management

Constant pings and alerts are major culprits behind compulsive phone checking. By managing your notifications, you can significantly cut back on unnecessary screen time.

iPhone Steps:

• Turn Off Non-Essential Alerts: Navigate to Settings > Notifications, then scroll through your apps and disable alerts for those you don’t need.
• Customize Focus Modes: Return to Settings > Focus to select modes like Do Not Disturb, Work, or Sleep. Customize which people and apps can send alerts and schedule them based on time, location, or activity.

Android Steps:

• Disable App Notifications: Go to Settings > Notifications > App Notifications and toggle off alerts for non-critical apps.
• Schedule Do Not Disturb: In Digital Wellbeing > Do Not Disturb, set a schedule to silence all alerts during specific times, such as meals or work hours.

Make Your Phone Less Tempting Visually

One clever trick to discourage frequent phone use is switching your display to grayscale. The lack of vibrant colors makes the screen visually less appealing and reduces the urge to engage with it.

iPhone Instructions:

• Go to Settings > Accessibility > Display & Text Size > Color Filters > Grayscale.

Android Instructions:

• Navigate to Settings > Digital Wellbeing > Color Correction or Grayscale mode, depending on your device model.

Behavioral Strategies to Curb Phone Use

Beyond adjusting settings, making small mental shifts and environmental changes can be just as effective in reducing screen time:

• Keep Your Phone Out of Sight: Store your phone in another room or drawer while working, eating, or relaxing to avoid mindless checking.
• Replace Scrolling with Productivity: Instead of reaching for your phone when bored, try reading a book, stretching, or journaling.
• Designate No-Phone Zones: Create tech-free areas in your home, like the dinner table or bedroom, to reinforce healthy boundaries.
• Involve Others for Accountability: Ask a friend or family member to check in on your progress or even hold your screen time passcode. Knowing someone else is monitoring your usage can deter excessive phone use.

By combining these digital tools with behavioral strategies, you can take control of your phone usage and cultivate a healthier relationship with technology. Start small, stay consistent, and soon enough, you’ll find yourself more present, focused, and free from the grip of endless scrolling.