Key takeaways
- The goal is to use screens on purpose, not to quit technology.
- Notifications and endless feeds are designed to hold your attention, so set limits.
- Protect sleep, meals and face-to-face time first.
The short answer
Phones and screens bring information, work, music and connection, but they can also take a lot of time and attention without us noticing. Digital wellbeing means using technology in a way that supports your life instead of draining it. Small changes to settings and habits can free hours each week.
Step 1: Measure your use
- iPhone: open Settings, then Screen Time, to see daily and weekly use by app.
- Android: open Settings, then Digital Wellbeing, or a similar menu, to see screen time and app use.
- Look for the apps that take the most time and ask whether you get real value from them.
Step 2: Tame notifications
- Turn off notifications for apps that are not important.
- Keep alerts on for calls, messages from people you care about and essential services.
- Use Do Not Disturb or a focus mode during work, meals and sleep.
- Check email and social media at set times instead of constantly.
Step 3: Set boundaries
| Boundary | Example |
|---|---|
| Phone-free times | Meals, the first hour after waking and the hour before bed |
| Phone-free places | Bedroom, dining table and places of worship |
| App limits | Set a daily time limit on social or video apps |
| Charging spot | Charge the phone outside the bedroom |
Step 4: Use technology on purpose
- Before opening an app, ask what you want to do.
- Unfollow accounts that make you feel anxious or inadequate.
- Replace endless scrolling with something finite, such as a book, a call or a walk. See walking and simple exercise for beginners.
- Use grayscale mode or a simple home screen to make the phone less tempting.
Protect your sleep and eyes
- Avoid screens for at least 30 to 60 minutes before bed. See sleep and how to improve it.
- Follow the 20-20-20 habit and set up your screen well. See eye care for screen users.
Protect your privacy and mind
- Review your social media settings. See social media privacy settings.
- Be aware of your digital footprint. See digital footprint.
- Take breaks from news and social media if they leave you anxious.
- Talk to someone if online life is hurting your mood. See managing stress.
Families and children
- Set shared rules, such as no phones at meals.
- Model the habits you want children to copy.
- Use parental controls and keep talking. See online safety for children and teens.
A simple one-week reset
- Day 1: check your screen time and note your top three apps.
- Day 2: turn off every notification you do not need.
- Day 3: set a phone-free hour for dinner and conversation.
- Day 4: move the charger out of the bedroom.
- Day 5: set a daily limit on your most time-consuming app.
- Day 6: spend one hour outdoors or with friends without your phone.
- Day 7: review how you feel, what you gained and which habits to keep.
Quick checklist
- Check your screen time each week
- Turn off unnecessary notifications
- Set phone-free meals and bedtime
- Charge your phone outside the bedroom
- Replace some scrolling with real-world activity
- Review privacy and wellbeing settings regularly
Key points to remember
Technology is a tool, and you are meant to be in charge of it. Start with one change this week, such as turning off non-essential notifications, and build from there.
This guide is general information to help you decide and act with confidence. Features, prices and settings change, so confirm current details with your device maker or service provider before you act. Last reviewed October 2026. Read our editorial standards.
