Phone Overuse & Screen Time Guides

Practical guides for reducing compulsive phone checking and screen habits.

Choose a guide by the pattern you want to change. If your total screen time feels too high, start with measuring where the minutes go. If brief pickups interrupt your day, look at checking triggers and notifications. For YouTube Shorts or first thing in the morning, choose the guide for that situation. Keep useful calls, navigation, and messages available while you experiment with one boundary at a time.