The world can be a challenging place, and it’s even more daunting when we’re constantly glued to our smartphones. The compact, lightweight design of these devices makes them easy to carry around, but their allure is so strong that many of us can’t resist checking them constantly, even when we’re trying to sleep.

As we navigate the difficulties of our world, it’s likely that you’ve considered how your life might improve if you weren’t doomscrolling through your phone dozens of times a day. The events unfolding around us can be overwhelming, and the constant stream of extreme, attention-grabbing content on social media and news apps can take a toll on our mental health. Switching between TikToks, X, Bluesky, and other apps can be a recipe for disaster, making us feel anxious and unbalanced.

Breaking the habit of doomscrolling is tough, but it’s not impossible. While it’s a challenging task, there are strategies that can help you set yourself up for success. Recognizing the issue is the first step, and then you can start working on solutions to reduce your screen time and mitigate the negative effects of doomscrolling.

Understand that this isn’t your fault

It’s essential to acknowledge that the problem lies not with you, but with the tech companies that design their products to be as engaging and addictive as possible. When you use your Apple Watch to track a workout, you’re likely to receive notifications, such as text messages, that can distract you from your exercise. Similarly, when you open Spotify to listen to music, you may be greeted with recommendations for podcasts and audiobooks that you’re not interested in. Even apps like Snapchat, which you might use solely for a group chat with friends, can be designed to keep you engaged with features like advertisements, push notifications, and AR filters. It’s no wonder that our phones can make us feel like we’re losing control.

While it’s unlikely that Mark Zuckerberg or other tech executives are intentionally trying to make your life more difficult, the nature of their business is to capture as much of your attention as possible. The more time you spend on their platforms, the happier their investors are, and the more their stock prices rise. Even when you’re aware of these dynamics, it can be hard to break free from the cycle of doomscrolling. You might find yourself opening Instagram to check a message from a friend, only to realize 10 minutes later that you’ve been scrolling through Reels without even noticing.

Set up screen time limits, and take them seriously

One effective way to reduce your screen time is to use built-in features like Apple’s Screen Time. For a long time, I avoided turning on this feature because I was afraid of what I might learn about my phone use. However, knowing how much time you spend on your device and which apps are consuming most of your attention can be a powerful tool for change. By setting limits on specific apps, you can begin to curb your doomscrolling habits.

To set screen time limits on iOS, follow these steps:

• Open the Settings app.
• Scroll down to Screen Time, which is denoted with an hourglass icon.
• Here, you can view your daily average screen time and set limits for yourself to try to reduce that average.
• Under Limit Usage, you can find two main options: downtime and app limits.
  • Downtime allows you to set a schedule for when you can use certain apps. You might set downtime for the hours you sleep or create a custom schedule for the day. If you find yourself mindlessly scrolling through Instagram during class, you can set a limit for that time.
  • Instead of choosing which apps to limit during downtime, you can select which apps you want to always allow. This might include WhatsApp for messaging friends and family abroad or Libby for listening to audiobooks to help you sleep.
  • App Limits enable you to set time limits for specific apps or categories of apps. You can set individual limits for apps like Facebook, Instagram, or TikTok, or group them together and set an overall limit.

While Apple’s built-in Screen Time features are useful, they can be easy to circumvent. If you’re in the middle of a TikTok video and your screen time limit is reached, you can simply tap a button to give yourself more time. To avoid this pitfall, some people use third-party apps that provide additional motivation to reduce screen time.

Some examples of apps designed to limit screen time include:

• ScreenZen, available on iOS and Android, which creates pop-ups that appear before you open certain apps, prompting you to consider whether you really need to check them. You can also use the app to take deep breaths before opening apps, and it gamifies your success in staying under your time limits.
• Opal, available on iOS, Android, and the web, focuses on boosting productivity at work or school by limiting screen time. The app is more customizable than Apple’s built-in features, allowing you to set limits not just on time but also on the frequency of app use.
• Roots, available on iOS, takes a more holistic approach to screen time, tracking not just the quantity but also the quality of your phone use. Some users enjoy the app’s “Monk Mode,” which makes it impossible to bypass app limits, even if you try to delete the app. If you’re diligent about your limits, you can earn “cheat days” as a reward.

If you’re looking for physical devices to help you reduce screen time, we’ve rounded up some options that might be helpful.

So, what can you do when you’ve hit your screen time limit and you’re looking for something else to do on your phone? Maybe you’re waiting in line at the coffee shop and need a distraction. While it’s ideal to be able to simply be bored without reaching for your phone, that’s not always easy.

Here are some alternative activities you can do on your phone that don’t involve social media:

• Read a book. You can use apps like iBooks or Kindle to read on your phone, and even adjust the settings to scroll through the text instead of turning pages. You’re still scrolling, but at least you might learn something.
  • If you don’t want to buy books, you can use Libby to access e-books and audiobooks from your local library.
  • If you’re not sure what to read, you might need to check out BookTok for some inspiration.
• Play games. While games can be addicting, they’re less likely to bombard you with stressful news or social media updates. Some apps, like the New York Times Games app, offer bite-sized games that you can play once a day, such as Wordle or the Mini Crossword. Other apps, like LinkedIn, even offer games that are surprisingly fun, like Tango.