Can iPhone's Built-in Features Help Stop Doomscrolling?

Baseline Screen Time Problem

• 📱 The presenter admits to having a significant screen time problem, with a daily average of 5 hours and 20 minutes last week.
• 📊 Last week's data showed 9 hours spent on Instagram and 12 hours on TikTok, with an average of 82 phone pickups per day.
• 🤯 A total of 32 hours were spent on the iPhone last week, equivalent to binge-watching multiple "Avatar the Last Airbender" series.

Implementing iOS Wellness Features

• ⏰ Downtime Controls were set to block social media apps (Instagram, TikTok, Threads, Messenger) from 10:30 p.m. to 10:15 a.m. to curb late-night and morning usage.
• ⏳ App Time Limits were established: 1 hour daily for Instagram and TikTok, and 30 minutes for Threads.
• 👁️ The Screen Distance feature was toggled on to warn about holding the phone too close, aiming to reduce eye strain.
• 🛏️ A challenge was set to keep the phone away from the bed to avoid immediate digital distraction upon waking.

Mid-Week Check-in and Observations

• 📉 The daily average screen time dropped to 2 hours and 50 minutes by midweek, less than half of the previous week's average.
• 🎯 App time limits began changing user interaction, leading to more intentional use and closing apps after specific tasks rather than scrolling.
• ⚠️ A downside was experienced when a phone call on Messenger was abruptly cut off due to downtime settings kicking in without warning.

Final Results and Lifestyle Changes

• 📊 The weekly screen time challenge concluded with a daily average of 3 hours and 12 minutes, a 43% drop from the previous week.
• 📉 Total weekly screen time decreased from 32 hours to just under 19 hours.
• 🚀 Social media usage saw significant reductions: Instagram down 75% (2h 15m vs 9h) and TikTok down 81% (2h 20m vs 12h).
• 🌱 Lifestyle changes included sleeping slightly better and being more intentional with phone usage, though the notification of being locked out of apps felt somewhat shameful.
• 💡 The presenter suggests these iOS features are a viable alternative to using a "dumb phone" for those looking to curb screen time.