Screen time and digital habits

Cutting screen time works best in steps. Both habits start close to where most people are and get stricter only when you are ready.

Limit social media usage

Level 1 Social media under 3 hours
Level 2 Social media under 2 hours
Level 3 Social media under 1 hour
Level 4 Social media under 30 minutes
Level 5 Social media under 15 minutes

A generous start makes the habit stick. Tighten the cap as self-control grows.

Caps work best when generous at first — tighten as the habit feels easy.

Phone-free morning

Level 1 Phone-free for 15 minutes
Level 2 Phone-free for 30 minutes
Level 3 Phone-free for 45 minutes
Level 4 Phone-free for 60 minutes
Level 5 Phone-free for 90 minutes

Protect the first block of the day from feeds — digital hygiene beyond social-app caps.

Caps work best when generous at first — tighten as the habit feels easy.

How to start

Check your phone's screen time report once a day to mark the habit.
Start with 15 phone-free minutes after waking up.
Fill the time with a habit you enjoy, like reading or a walk.

Reduce screen time

Track these habits in ThrivePal

Free on iPhone and Android.