🛠️ Tools for a Digital Detox

Native feature on iPhone/iPad. Set per-app limits, downtime schedules, and content restrictions. Access it in Settings → Screen Time.

Native Android feature. Per-app timers, "Do Not Disturb" mode, and a Bedtime mode to help you disconnect before sleep.

Blocks apps and websites across all your devices simultaneously. Ideal for deep work sessions. Has a "locked" mode where you cannot cancel the block once it starts.

Blocks specific apps based on schedule or location. Includes a "Strict" mode that requires a PIN to disable. Highly effective for nighttime scrolling.

Removes the infinite feed from Facebook, Twitter, LinkedIn, Reddit, and YouTube. You can still use search and messaging features. The most popular extension for this purpose.

Removes the YouTube sidebar with suggested videos, the home feed, and autoplay. You can search and watch videos intentionally without falling into the recommendation rabbit hole.

The most powerful blocker available. Can block entire websites, applications, and even the whole browser. "Frozen Turkey" mode locks your computer until the scheduled time has passed.

Open TikTok → Profile → Settings → Digital Wellbeing. Turn on "Screen Time Management" and set a daily limit. You can also enable "Sleep Mode" to mute notifications at night.

Instagram → Profile → Menu → Your Time → Your Activity. See how much time you spend, set reminders, and mute notifications for set periods.

YouTube → Profile → Time Watched → Remind me to take a break. Also enable "Sign-in screen" to see how much you have been watching.

Turn on grayscale (black and white) mode on your phone. Color is a primary trigger for opening apps. In grayscale, the phone becomes far less appealing. iOS: Settings → Accessibility → Display & Text Size → Color Filters.

The most effective intervention for nighttime scrolling according to research: charge your phone in another room. Requires a physical alarm clock. 80% of people who do this report better sleep within the first week.

A simple protocol: every Monday, delete TikTok/Instagram from your phone. On days you want to use them, reinstall them. The friction of reinstalling reduces impulsive use by ~60%.

Parental control for Android devices and Chromebooks. Set time limits, block apps by category, and review usage history. Recommended for children under 13.

Pairing Apple Screen Time with Family Sharing lets you manage your children's screen time from your iPhone. Includes requests for extra time that you can approve or deny.