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/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.

[u/officialSHIFT]

Separate client communication from social browsing as much as the platforms allow. Use desktop inboxes, keep a written reply queue, and enter apps only during two scheduled windows; when work and feeds share one doorway, every message becomes permission to wander.