Get Real Data on your Smartphone Use

Think you know how you spent time on your iPhone? You might be surprised!

You can find out how you’ve been using your device with Screen Time on an iPhone, and Digital Wellbeing on select Android devices. In the video below, I’ll show you some quick tips on how to find out how you're really spending your time on your iPhone. What apps are you using too much? How can you manage your time better on your iPhone? I cover how to use iOS Screen Time features like Downtime, App Limits, and Passcodes.

A warning about setting limits with Screen Time

I beg you not to enable Downtime or App Limits unless you're very committed to using them. It’s best used as a way to give yourself an extra beat to make a better decision about using a questionable app (say, Instagram at bedtime). If you aren’t truly committed to making a change, it’s pretty easy to break through. You only have to break through it a few times before you’ve developed the habit of breaking through. Now the feature is completely useless to you, you’ve kept the same bad digital habits, and it’s really annoying.

Turn off Downtime and App Limits on Vacation

If you’re on vacation, at a conference, intense deadlines, or in any other temporary life situation where you can’t actually follow your Downtime or App Limit self-imposed rules, shut these features off temporarily. It’s better to forget to turn it back on when you get back (even for a couple of weeks) than to have built the habit of cheating on Downtime.

Screen Time Passcode heads up

Again, entering the passcode can also become a habit. Keep this as a backup in case the Downtime or App Limits settings on their own are insufficient. Or as a backup in case, despite your best plans, you’ve accidentally made it a habit to break through these limits.

Don’t use the same passcode as your phone. If you decide to use a Screen Time passcode at all. You already have the habit of entering your phone passcode in to your device. You want it to be something that’s a little hard enough. That way, you have an extra chance to make a better choice.

If things get desperate, have only a partner or friend have your passcode. Just make sure that isn’t putting extra strain on your relationship.

Do make sure your Screen Time passcode is recoverable in case you completely forget it.

Levels of Screen Time Limits

Level 0: No downtime or App Limits
Level 1: Downtime or App Limits only, no passcode (Start with Downtime, unless you have a reason not to. Most of our poor decisions with devices happen after within a few hours of waking, or in the evening. Locking out during those times will work for lots of folks.)
Level 2: Passcode
Level 3: Someone else has your passcode (you don’t. Watch for Relationship strain)
Level 4, Nuclear: Your Account is a child account under someone else’s account. (If you’re fighting with addiction behaviors, make sure you’re also seeing a specialist. Both a psychologist and the sort of technology expert who can help you really lock down your device.

Hopefully this post (and video below) will help you make the most of your device. The way you want to be using it.

P.S. These Screen Time features can also be used to manage your child’s device, but this video covers setting up and learning about your own technology use.