How to reduce your screen time
Big detoxes rarely last. Small, specific changes do. Start with the one app that takes the most of your time and work from there.
- Measure first.
- One app at a time.
- Friction beats willpower.
1. Measure for a few days
Check your screen time for each app without changing anything. HYFO shows today against your usual day and your most used apps.
2. Pick one app
Choose the app you most wish you used less. Ignore the rest for now.
3. Set a limit a little below your usual
If you spend 90 minutes a day, start at 60, not 15. A limit you can keep beats an ambitious one you abandon.
4. Add friction
Move the app off your home screen, log out, or turn off its notifications. If it's still too easy, pause it at its limit or block it.
5. Replace, don't just remove
Screen time often fills a gap: boredom, a break, the commute. Decide what goes in that gap instead, even if it's a short walk or a focus session.
Questions
How much screen time is too much?
There's no single number. A better question is whether your phone use leaves time for sleep, people and the things you care about.
Try HYFO
HYFO is a calm Android app for your health, money and screen time, free to start, with no ads and no account. Everything stays on your phone.