GoKawiilI don't remember exactly when this happened, but over the years, I've developed a habit of getting sucked into social media. Whenever I get a second off work or see a notification pop-up on my phone, I pick it up and get sucked into the world of doomscrolling.
Whether it's X, Threads or Instagram, I find myself scrolling through mindless videos for hours at a stretch, especially before bed. It's enjoyable in the moment, but I'm not proud of this habit. It wastes multiple hours and makes me more anxious.
I miss the feeling of calm that comes with being without a smartphone. And I'm not the only one. A Pew Research survey from 2024 found that 72% of US teens say they feel "peaceful" when they don't have their smartphone, while 44% say it makes them anxious.
Watch this: Ditching My iPhone for the Low-Tech Light Phone 3. Can I Survive? 04:57
But switching off is hard. Crucial personal and banking information is tied to my phone, and I'd still need it occasionally even if I tried switching to a second, simpler device.
So instead of breaking free, I found ways to reduce my screen time and phone addiction. I wish I could say it was through willpower, but nope. I relied on some of the same technology to get away from it.
I used my iPhone's built-in features to curb my phone usage. It's not a perfect solution, but these methods have helped me lower my screen time without swapping to a dumb phone.
Set up your iPhone for fewer distractions
Personally, these social media apps cause a lot of distraction. Prakhar Khanna/CNET
If your phone addiction isn't extreme, you can set up your iPhone to be less distracting.
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