Your smartphone as an ally against addiction
You check your phone. Again. For the umpteenth time today. That iPhone is always within reach, your screen time is skyrocketing , and you feel like it's becoming too much. You're not alone: millions of people in the Netherlands struggle daily with smartphone addiction. Apps that scream for attention, notifications that keep coming, and before you know it, you're scrolling for another hour.
But here's the surprising twist: your iPhone itself can become your greatest ally in this battle. Apple has built in features that help you interact more consciously with your screen—from smart time limits to Do Not Disturb mode that restores your peace. The secret isn't to go cold turkey, but to cleverly use technology against itself .
Useful links
- Refurbished iPhone collection - find a sustainable smartphone with screen time features
- Accessories - supporting products for more conscious phone use
- AirPods - for hands-free calling and less screen time
Discover the Screen Time feature on your iPhone
Since iOS 12, every iPhone has a built-in Screen Time feature. This tool gives you instant insight into your daily phone usage. Go to Settings > Screen Time to get a detailed overview of how many minutes you spend in each app. The system not only shows the total time but also breaks it down by category: social media, productivity, entertainment, and more.
The dashboard presents your usage in clear graphs. You'll see when you pick up your phone most, how many times you unlock it, and which apps are the biggest time-wasters. This awareness is the first step toward change. Many users are alarmed when they realize they're staring at their screens for four to six hours a day.
Set app limits for better control
The power of screen time lies primarily in its ability to set limits. You can set daily limits per app or app category. Navigate to "App Limits" within the Screen Time menu and choose which apps you want to limit. For example, you could set a thirty-minute limit for Instagram, or perhaps fifteen minutes for news apps.
When you approach the limit, you'll receive a warning. When you reach the limit, the app will be temporarily blocked with an hourglass icon. You can remove the block by selecting "Ignore Limit," but this extra step makes you aware of your choice. This model works better than rigid blocks because it maintains your own responsibility.
Using smart categories
Instead of restricting each app individually, you can also target entire categories. Set a limit for all social networks at once, or restrict your games to the weekend. This approach saves time during setup and prevents you from simply switching to a different app within the same category.
Scheduling rest and quiet time
The Sleep Time feature helps you schedule screen-free time. For example, set your phone to sleep between 10:00 PM and 7:00 AM. Only essential apps like your alarm clock and phone will remain available. This prevents you from scrolling through the pages in bed for hours at night.
For work or family time, you can activate "Do Not Disturb" mode. This feature temporarily blocks all notifications while keeping apps available. You can set exceptions for important contacts, so your partner or children can always reach you. Schedule these quiet moments through the control panel or set automatic schedules.
Critically review notifications
Every notification draws your attention to your screen. Therefore, carefully review all your apps: which notifications are truly necessary? Turn off push notifications for news apps, social media, and games. Keep notifications only for important communications like messages, calendar appointments, and work apps.
Under Settings > Notifications, you'll see an overview of all apps with notifications. For each app, you can choose: no notifications, only in Notification Center, or also on the lock screen. Experiment with the "Silently Deliver" option for apps you want to check but don't need to see immediately.
Summary of reports
iOS also offers a smart summary feature. Instead of individual notifications, you'll receive a summary once or twice a day. This works perfectly for less urgent apps like social media or news. You'll stay informed without being constantly interrupted.
Communication limits for families
Parents can also manage their children's phone use through Screen Time. Set communication limits to determine who your child can call or text during quiet time. You can also set content restrictions for apps, websites, and media based on age.
Sharing screen time reports within the family creates transparency. Children see their own use and can learn to make conscious choices. Don't make it a punitive measure, but use it as a conversation starter about healthy media use.
Alternative strategies for less screen time
Besides technical solutions, practical adjustments also help. Put your phone in a different room at night to avoid temptation. Place it in a drawer or basket while eating. Create phone-free zones in your home, such as the dining table or bedroom.
Replace screen time with other activities. Consciously schedule time for exercise, reading, or crafts. Meet friends for a walk instead of texting. Cook a large meal instead of staring at a screen during dinner. These positive alternatives make it easier to put your phone down.
The grayscale trick
An effective but drastic method: set your screen to grayscale via 'Accessibility' > 'Display & Text Size' > 'Color Filters'. Without colors, your phone becomes less appealing for entertainment, but remains functional for important tasks.
Awareness through tracking
Use the weekly screen time reports to identify patterns. On which days do you use your phone the most? What triggers lead to increased screen time? By recognizing these patterns, you can make targeted adjustments. Perhaps you pick up your phone out of boredom, or scroll as an avoidance behavior when stressed.
Set realistic goals. Halving your screen time in one week is often too ambitious. Start with a ten percent reduction and gradually reduce it. Celebrate small successes instead of focusing on perfection. Every minute less screen time is a win for your well-being.
Refurbished devices and conscious use
Choosing a refurbished iPhone is a great way to promote more conscious phone use. You're giving an existing device a second life instead of chasing the latest models. This sustainable choice also reduces the pressure to constantly have the latest model with all its new features and distractions.
Modern refurbished models come with all the screen time features you need. Whether you choose an iPhone 11, 12, or newer, the tools for healthy smartphone use are included as standard. The difference isn't in the hardware, but in how you use the device.
Small steps, big difference
Tackling your smartphone addiction doesn't have to be an all-or-nothing affair. With the Screen Time features on your iPhone, you have concrete tools to gradually reduce your phone use. Start small: set a single app limit, schedule an hour of quiet time, or turn off a few unnecessary notifications. That awareness and small adjustments can make all the difference.
Whether you have a refurbished iPhone or the latest model, the most important upgrade is how you use it. It's not the technology that rules; you set the rules .
