Let’s just admit it—we’re all addicted.
Let’s just admit it—we’re all addicted.
You know that moment when you realize you’ve been mindlessly scrolling through your phone for way too long? Yeah, me too. We’re all more attached to our smartphones than we want to admit. But let’s be really real—our devices are designed to keep us addicted, so it’s not totally our fault.
If you ever saw the documentary The Social Dilemma, you were probably…..mmmm…..shocked. It lays bare the reality that all the social media platforms we’re on are intentionally engineered to keep us scrolling for the rest of our lives. The more we scroll, the more all of these platforms profit.
We’re glued to our phones by design.
But we don’t have to be.
I recently read Habits of the Household by Justin Whitmel Earley (can’t recommend enough if you are a parent) and was equal parts saddened and awakened to reality by this quote—
AND HERE’S THE (ARGUABLY) MOST IMPORTANT PART —
IT’S NOT JUST ABOUT US, EITHER.
Another great read, The Anxious Generation by Jonathan Haidt, is an incredibly insightful book about the correlation between screen time and mental health specifically for children. The bottom line and painful reality is this—if we don’t model healthy boundaries with our own devices, we risk raising children that are even more anxious, distracted, and disconnected than we are. Taming our own screen habits isn’t just about reclaiming our focus—it’s about setting a healthy example for the next generation.
So how do we take back control from our screens? One simple but powerful step is setting up Screen Time and Focus modes on your iPhone. Here’s how:
Screen Time
Screen Time is your personal assistant when it comes to monitoring and managing your app usage. To set it up:
Go to Settings > Screen Time.
Tap Turn On Screen Time and then Continue.
Choose This is My iPhone or This is My Child’s iPhone depending on your needs.
From here, you can set Downtime, App Limits, and Communication Limits. These are powerful tools to help you stay within boundaries you set for yourself.
I have Downtime from 9pm - 7am. This mean I can’t access most apps except phone and messages between those hours. Translation—my phone won’t even LET me look at email after 9pm or before 7am even if I try.
I have App Limits set for all social media apps for 1 hour a day. I spend a lot of time on Instagram for work, so that includes work + personal. I had my husband set up a password that I don’t even know so I’m not tempted to say “one more minute” when I see I’m locked out. If I’m desperate for work purposes (if that’s even possible), he has the code so I can always get access.
Focus Modes
Screen Time is your personal assistant when it comes to monitoring and managing your app usage. To set it up:
Go to Settings > Screen Time.
Tap Turn On Screen Time and then Continue.
Choose This is My iPhone or This is My Child’s iPhone depending on your needs.
From here, you can set Downtime, App Limits, and Communication Limits. These are powerful tools to help you stay within boundaries you set for yourself.
I have Downtime from 9pm - 7am. This mean I can’t access most apps except phone and messages between those hours. Translation—my phone won’t even LET me look at email after 9pm or before 7am even if I try.
I have App Limits set for all social media apps for 1 hour a day. I spend a lot of time on Instagram for work, so that includes work + personal. I had my husband set up a password that I don’t even know so I’m not tempted to say “one more minute” when I see I’m locked out. If I’m desperate for work purposes (if that’s even possible), he has the code so I can always get access.
Brick
Brick allows for smartphone users to access all the helpful tools that make life easier, without being tempted by all the distractions.
Users can go into the Brick app and make decisions about what apps they want to be able to access and which ones they want to lock and leave behind. Unlike screen time limits that allow you to unlock apps with a simple passcode, the Brick is the key and it can be left at home.
I just ordered mine and I am so excited to let you know how it goes!
Taking 5 minutes (literally 5) to set these up can drastically reduce your screen time and therefore help you be more present and less addicted. It’s about forming intentional habits that protect your time and energy, so you’re not left at the mercy of endless notifications and distractions. We do have a choice.
Remember, it’s not about eliminating technology from your life; it’s about using it in a way that aligns with the life you want to live and about setting an example that shows our kids and teams how to do the same.
