Guides

# The screen-time library.

The theory and the playbooks, from why willpower fails to exactly how to claw back two
hours a day. 5 pillar guides plus 86 deeper
pieces on theory, diagnosis, and platform-specific tactics. Start with a pillar, then go deep.

[Pillar · ~3,000 words Commitment Devices How verified-exercise commitment contracts work, where the idea came from, and why they outperform willpower. From Ulysses tied to the mast to StickK and Forfeit, with practical advice on applying the mechanism to phone use. Best for: When willpower has stopped working](/guides/commitment-devices/)[Pillar · ~2,500 words How to Reduce Screen Time A practical, evidence-based guide to actually lowering your daily phone use. The data on what is normal, why most reduction plans fail, and a 7-day starter that works on the loops, not the limit screen. Best for: Anyone who has set a limit and ignored it](/guides/how-to-reduce-screen-time/)[Pillar · ~2,100 words How to Stop Doomscrolling Why doomscrolling is engineered into your apps, what works for breaking the habit, and a 24-hour audit you can run today. Per-platform tactics for Twitter, Instagram, TikTok, and news. Best for: When the news/feed scroll has taken over your evenings](/guides/how-to-stop-doomscrolling/)[Pillar · ~2,800 words How to Stop Phone Addiction What "phone addiction" actually means, the signs that distinguish heavy use from a real problem, and a 30-day reset plan. When to use friction, when to use consequences, and when to seek help. Best for: When phone use is interfering with real life](/guides/how-to-stop-phone-addiction/)[Pillar · ~2,600 words Digital Wellbeing & Mental Health What digital wellbeing actually means, what the research says about screen time and mental health, why the apps are engineered against you, and a practical framework for taking your attention back. Best for: When you want the mental-health picture, not just tactics](/guides/digital-wellbeing/) [Start here Which app is right for you? Compare ScreenFine to Apple Screen Time, Opal, One Sec & more.](/compare/)

Theory and research

Where the mechanism comes from and why it works.

[What is a commitment device?](/guides/what-is-a-commitment-device/)[The Ulysses pact](/guides/ulysses-pact/)[Loss aversion in product design](/guides/loss-aversion-in-product-design/)[Pay yourself to use your phone less](/guides/pay-yourself-to-use-phone-less/)[Skin in the game and habits](/guides/skin-in-the-game-and-habits/)[Why doomscrolling is engineered](/guides/why-doomscrolling-is-engineered/)[The truth about "dopamine detox"](/guides/dopamine-detox-truth/)

Diagnosis and signals

Self-tests, statistics, and how to read what your phone is telling you.

[Signs of phone addiction](/guides/signs-of-phone-addiction/)[Screen time statistics 2026](/guides/screen-time-statistics-2026/)[Phone addiction statistics 2026](/guides/phone-addiction-statistics-2026/)[Phone vs internet addiction](/guides/phone-addiction-vs-internet-addiction/)[Screen time and mental health](/guides/screen-time-and-mental-health/)[News anxiety and doomscrolling](/guides/news-anxiety-and-doomscrolling/)

ADHD and screen time

Phone use under executive-function strain. Honest playbooks, not toxic positivity.

[Screen time and ADHD](/guides/screen-time-and-adhd/)[Best screen time apps for ADHD](/guides/best-screen-time-apps-for-adhd/)[How to focus with ADHD](/guides/how-to-focus-with-adhd-phone/)[Phone addiction and ADHD](/guides/phone-addiction-and-adhd/)

Practical playbooks

Concrete protocols you can run this week.

[How to spend less time on your phone](/guides/how-to-spend-less-time-on-phone/)[Digital detox guide](/guides/digital-detox-guide/)[A no-phone morning routine](/guides/morning-phone-routine/)[How to stop using your phone in bed](/guides/how-to-stop-using-phone-in-bed/)[How to stop scrolling Instagram](/guides/how-to-stop-scrolling-instagram/)[How to stop scrolling Twitter / X](/guides/how-to-stop-scrolling-twitter-x/)

iPhone how-tos

Step-by-step setup using built-in iOS tools.

[How to set Screen Time limits on iPhone](/guides/how-to-set-screen-time-limits-on-iphone/)[How to track screen time on iPhone](/guides/how-to-track-screen-time-on-iphone/)[How to block apps on iPhone (the umbrella guide)](/guides/how-to-block-apps-on-iphone/)

Block social and feed apps (iPhone)

Per-app deep dives. Web fallbacks, hidden surfaces, and the realistic compromise for each.

[How to block Instagram on iPhone](/guides/how-to-block-instagram-on-iphone/)[How to block TikTok on iPhone](/guides/how-to-block-tiktok-on-iphone/)[How to block Facebook on iPhone](/guides/how-to-block-facebook-on-iphone/)[How to block Threads on iPhone](/guides/how-to-block-threads-on-iphone/)[How to block Twitter / X on iPhone](/guides/how-to-block-twitter-on-iphone/)[How to block Snapchat on iPhone](/guides/how-to-block-snapchat-on-iphone/)[How to block Reddit on iPhone](/guides/how-to-block-reddit-on-iphone/)[How to block Pinterest on iPhone](/guides/how-to-block-pinterest-on-iphone/)[How to block Tumblr on iPhone](/guides/how-to-block-tumblr-on-iphone/)[How to block BeReal on iPhone](/guides/how-to-block-bereal-on-iphone/)

Block messaging apps (iPhone)

Chat apps you may genuinely need. The realistic move is usually limits and muting, not deletion.

[How to block WhatsApp on iPhone](/guides/how-to-block-whatsapp-on-iphone/)[How to block Telegram on iPhone](/guides/how-to-block-telegram-on-iphone/)[How to block Discord on iPhone](/guides/how-to-block-discord-on-iphone/)[How to block Messenger on iPhone](/guides/how-to-block-messenger-on-iphone/)[How to block LINE on iPhone](/guides/how-to-block-line-on-iphone/)[How to block WeChat on iPhone](/guides/how-to-block-wechat-on-iphone/)

Block video and streaming apps (iPhone)

The problem here is session length and autoplay, not an infinite feed. A daily cap usually beats deletion.

[How to block YouTube on iPhone](/guides/how-to-block-youtube-on-iphone/)[How to block Netflix on iPhone](/guides/how-to-block-netflix-on-iphone/)[How to block Twitch on iPhone](/guides/how-to-block-twitch-on-iphone/)[How to block Disney+ on iPhone](/guides/how-to-block-disney-plus-on-iphone/)[How to block Hulu on iPhone](/guides/how-to-block-hulu-on-iphone/)[How to block Spotify on iPhone](/guides/how-to-block-spotify-on-iphone/)[How to block Prime Video on iPhone](/guides/how-to-block-prime-video-on-iphone/)[How to block Max on iPhone](/guides/how-to-block-max-on-iphone/)[How to block Kick on iPhone](/guides/how-to-block-kick-on-iphone/)

Block shopping apps (iPhone)

These cost time and money. The financial impulse loop is the real target.

[How to block Temu on iPhone](/guides/how-to-block-temu-on-iphone/)[How to block Shein on iPhone](/guides/how-to-block-shein-on-iphone/)[How to block Amazon on iPhone](/guides/how-to-block-amazon-on-iphone/)[How to block Etsy on iPhone](/guides/how-to-block-etsy-on-iphone/)[How to block Vinted on iPhone](/guides/how-to-block-vinted-on-iphone/)

Block dating apps (iPhone)

The swipe-and-match variable-reward loop, and the reset that actually helps.

[How to block Tinder on iPhone](/guides/how-to-block-tinder-on-iphone/)[How to block Bumble on iPhone](/guides/how-to-block-bumble-on-iphone/)[How to block Hinge on iPhone](/guides/how-to-block-hinge-on-iphone/)

Block games (iPhone)

Timers, daily streaks, and appointment mechanics engineered to pull you back. Often a parent search too.

[How to block Roblox on iPhone](/guides/how-to-block-roblox-on-iphone/)[How to block Candy Crush on iPhone](/guides/how-to-block-candy-crush-on-iphone/)[How to block Clash of Clans on iPhone](/guides/how-to-block-clash-of-clans-on-iphone/)[How to block Fortnite on iPhone](/guides/how-to-block-fortnite-on-iphone/)[How to block Subway Surfers on iPhone](/guides/how-to-block-subway-surfers-on-iphone/)[How to block Minecraft on iPhone](/guides/how-to-block-minecraft-on-iphone/)[How to block Call of Duty Mobile on iPhone](/guides/how-to-block-call-of-duty-mobile-on-iphone/)[How to block Genshin Impact on iPhone](/guides/how-to-block-genshin-impact-on-iphone/)

Block browsers, news, and work apps (iPhone)

The open-ended ones. Built-in apps you cannot delete, and the apps that disguise time-loss as productivity.

[How to block Safari on iPhone](/guides/how-to-block-safari-on-iphone/)[How to block Chrome on iPhone](/guides/how-to-block-chrome-on-iphone/)[How to block Apple News on iPhone](/guides/how-to-block-apple-news-on-iphone/)[How to block LinkedIn on iPhone](/guides/how-to-block-linkedin-on-iphone/)[How to block Quora on iPhone](/guides/how-to-block-quora-on-iphone/)

App comparisons and roundups

Which screen-time tool to use, by audience.

[Best screen time apps 2026](/guides/best-screen-time-apps-2026/)[Best app to stop phone addiction](/guides/best-app-to-stop-phone-addiction/)[Apps that fine you for screen time](/guides/apps-that-fine-you-for-screen-time/)[Apps that make you exercise to unlock your phone](/guides/exercise-to-unlock-screen-time-apps/)[Best screen time apps for iPhone](/guides/best-screen-time-apps-for-iphone/)[Best screen time apps for Android](/guides/best-screen-time-apps-for-android/)[Best screen time apps for kids](/guides/best-screen-time-apps-for-kids/)[Best screen time apps for teens](/guides/best-screen-time-apps-for-teens/)

App locks and device controls

Locking apps, resetting passcodes, and the device-level tools on iPhone and Android.

[How to lock apps on iPhone with a password](/guides/app-lock-iphone/)[iPhone lock screen: clock, widgets, and app locks](/guides/iphone-lock-screen/)[Forgot your Screen Time passcode?](/guides/forgot-screen-time-passcode/)[Best productivity apps for iPhone](/guides/productivity-apps-iphone/)[Android app lock: best apps and settings](/guides/android-app-lock/)[Application lock for Samsung](/guides/samsung-app-lock/)

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