Screen Timer on iPhone: 5 tips on how to beat procrastination

Screen Timer on iPhone: 5 tips on how to beat procrastination
Photo by LinkedIn Sales Solutions / Unsplash

An overview of 5 different ways to reduce the time you spend on your phone daily (aka your screen time).

1. Digital Detox - taking a break from technology

In today's digital age, it's easy to get lost in the endless scroll of social media feeds and constant notifications on your iPhone. While technology undoubtedly brings benefits, excessive screen time can lead to procrastination, reduced productivity, and decreased well-being. To combat this, engaging in a digital detox can be highly effective. Digital detox refers to deliberately taking a break from using your phone or other electronic devices for a designated period. Whether it's a few hours, a day, or even a weekend, disconnecting from your iPhone allows you to recharge, refocus, and regain control of your time. During this tech-free period, you can engage in activities that promote relaxation and personal growth, such as reading books, spending time in nature, or pursuing hobbies.

To make the most out of your digital detox, it's essential to create a supportive environment. Inform your friends and family about your detox plan, turn off notifications, and remove temptations by placing your iPhone out of sight. By stepping away from your phone, you can develop healthier digital habits.

Consider incorporating regular mini-detox sessions into your daily routine - it can also help reduce screen time. Designate specific time blocks during the day where you disconnect from your iPhone completely. Use this as an opportunity to engage in activities that align with your long-term goals. Be it exercising or pursuing a forgotten hobby, setting technology-free time will improve your focus and flow.

2. Using Dummy Phones - limiting distractions by using alternative devices

One effective strategy for reducing screen time on your iPhone is by using dummy phones. Dummy phones are old devices that offer only basic calling and texting functions. No social media, games, or other distractions that your iPhone provides. By using a dummy phone as a substitute for your iPhone during specific periods or activities, you minimize engagement in mindless scrolling on time-wasting apps. This allows you to satisfy the necessity of being connected and reduce distractions at the same point.

When using a dummy phone, it's crucial to set boundaries and be intentional about its usage. Determine specific situations or activities where you can switch to the dummy phone, such as during work hours or focused study sessions. An effective way to make this strategy even more impactful is by using different SIM cards for your dummy phone and your iPhone. By assigning your iPhone with a dedicated work SIM card and your dummy phone with a separate personal one, you create boundaries between work-related tasks and personal interactions, further aiding your efforts to reduce screen.

3. Having an Accountability Buddy - support and encouragement to stay focused

Procrastination can often be difficult to overcome alone. One effective way to combat this is by having an accountability buddy – someone who can keep you motivated, focused, and in control of your screen time. It can be a friend, colleague, or family member who shares the goal of reducing screen time. By regularly checking in with each other, discussing challenges, and offering support, you can hold each other accountable and stay on track toward your mutual goal of beating procrastination.

There are several ways to approach the accountability buddy system. You can opt for daily or weekly check-ins where you discuss your progress, and offer encouragement. Consider using apps or tools specifically designed to track and manage screen time that allow you and your friend to monitor your usage. The shared commitment and the knowledge that someone is watching can provide the necessary motivation to reduce screen time and prioritize productivity.

In addition, you and your accountability buddy could find mutually enjoyable hobbies or tasks that would distract you from your iPhone and provide a sense of accomplishment. This way, you can create a supportive environment that promotes focus and minimizes distractions.

4. Practicing Mindfulness - being present in a highly stimulating environment

In today's highly stimulating digital environment, practicing mindfulness can be a powerful tool to combat procrastination and reduce screen time on your iPhone. Mindfulness refers to the act of intentionally paying attention to the present moment, without judgment, and with full awareness. When it comes to screen time, mindfulness can help you become more aware of your habits, triggers, and the impact excessive phone usage has on your well-being.

One effective technique is to introduce mindfulness rituals before and after phone usage. Before picking up your iPhone, take a moment to pause, take a few deep breaths, and set your intentions for how you want to use your phone purposefully. Similarly, after using your iPhone, take another moment to reflect, practice gratitude, or engage in a brief mindfulness exercise to help transition away from the digital world.

Additionally, practicing mindful awareness during phone usage can also be beneficial. By paying attention to how specific apps or activities make you feel, whether they contribute to your well-being or distract you from your goals, you can gain insights into areas where you may need to make changes. This self-reflection can help you make mindful choices about when and how you use your iPhone, ultimately helping you beat procrastination and regain control of your time.

5. Taskfulness App - using technology purposefully

While technology can often be a primary source of distraction and procrastination, it can also be harnessed as a tool to boost productivity and help reduce screen time. Taskfulness is an app available on the App Store that allows users to use their phones purposefully by focusing on specific tasks that brought them to use their iPhones in the first place. It helps to eliminate unnecessary phone usage.

This app provides a range of features designed to help you avoid unconscious scrolling. Taskfulness trains you to use your apps for specific, time-measured reasons - the tasks, and keeps you away from getting sidetracked. It also offers insights into your daily phone usage, allowing you to identify and adjust your usage patterns to improve productivity and beat procrastination.
With Taskfulness you can leverage your iPhone to accomplish tasks and implement discipline necessary to avoid replacing one form of procrastination with another.


In this article, we explored 5 tips to help beat procrastination and reduce screen time on your iPhone. We discussed the concept of digital detox and the importance of taking breaks from technology to recharge and refocus. Using dummy phones and other alternative devices was highlighted as a strategy to minimize distractions and stay focused on essential tasks. Additionally, having an accountability buddy can provide the necessary support and motivation to reduce screen time. The role of mindfulness should also not be underrated in the highly stimulating digital environment and the benefits of using purposeful apps like Taskfulness to stay productive.

By incorporating these tips into your daily routine and being proactive about managing your screen time, you can reclaim your time, boost your productivity, and beat procrastination on your iPhone.

Sign up for useful tips