I’m making an intentional effort this week to reduce my screen time. One thing I’m working on is configuring the screens on my iPhone for work mode/focus mod, sleep mode and personal mode. Do you do this or have suggestions for how to configure the phone to not be tempted to scroll late at night or while working?

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Made a lot of changes to my phone usage lately and have seen good results…
- I delete all social media apps on weekdays and get them back on weekends.
- Have muted all notifications - including WhatsApp.
- On iPhone I use screen time extensively to lock apps if I cross a certain time limit.
- I keep my phone in the living room in the night and sleep to my chamomile tea and book

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OP this is something I really need to do because I will stay scrolling on my phone until 3 AM before I know it. I spend way too much time on my screen and its something I really need to spend less time doing because then I can't sleep and I am tired all day at work. It really is a vicious circle.

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In this exact boat for the past year. Can’t seem to kick it. I don’t scroll through my personal phone during the day because I leave it in another room if I am working from home or I don’t take it at all if I am heading to the office. I also don’t have any social media apps on my work phone so I am pretty good during the day but as soon as I get into bed at night I am reaching for my personal phone to catch-up on everything I have missed and then end up scrolling until 1-2 am. It is indeed a vicious cycle.

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I use the Opal app

Update - I did great for a few weeks, and it had made a big difference in my productivity and sleep. I came back to FB just for a quick check in and here I am an hour later and thinking about this when I have a report to write.

This is like crack.

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