Screen Time Slasher

How to complete Screen Time Slasher

Halving your screen time is aggressive enough that willpower alone won't do it: you have to remove the frictionless access that makes reaching for the phone automatic. A week at 50% is long enough to notice how much attention and free time you actually get back, and short enough to feel doable.

1. Open Screen Time (iPhone) or Digital Wellbeing (Android) and note your daily average from last week: that's your baseline, and your target is half of it.
2. Identify your top three time-sink apps; they usually account for most of the total.
3. Set hard app timers at half your usual use for each one, and log out of the worst offender so opening it costs effort.
4. Turn off all non-human notifications and move social apps off your home screen.
5. Keep the phone in another room during meals, work blocks, and the first hour after waking.
6. Check your running daily total each evening and adjust the next day, not at the end of the week.

Tips

• Grayscale mode makes feeds noticeably less appealing and costs you nothing.
• Don't swap phone scrolling for tablet or laptop scrolling: count all personal screens honestly.
• Plan replacement activities in advance; a vague 'use my phone less' fails, 'read during my commute' works.

What counts as done

Your weekly screen time report shows a daily average at or below 50% of your baseline for seven consecutive days.