Tips

Enable screen time tracking in your device settings to monitor daily usage

Set app time limits for social media apps (Instagram, TikTok, Snapchat)

Turn on 'Do Not Disturb' or Focus Mode during homework, meals, and sleep

Disable non-essential notifications to reduce constant interruptions

Keep your phone out of the bedroom at night - use an alarm clock instead

Only accept friend/follow requests from people you know in real life

Review your privacy settings regularly and limit who can contact you

Take a 5-10 minute break from screens every hour

Use grayscale mode to make your phone less visually appealing

Delete apps that make you feel anxious, stressed, or bad about yourself

Schedule 'phone-free' times during family meals and gatherings

Track your mood before and after social media use to notice patterns

Unfollow accounts that trigger negative feelings or comparisons

Set boundaries: no phones during conversations or important activities

Create a charging station outside your room to avoid late-night scrolling