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    Adult Screen Time Coach

    Set healthy limits — for YOURSELF, not the grandkids.

    Why this matters

    Studies show adults over 60 average 4-6 hours daily on phones — much of it on Facebook, news, and games. Cutting that even 30 minutes a day frees up 3+ hours a week. More walks, more reading, more conversation with the spouse.

    Step 1 — See where time goes

    Both phones have it built in.

    iPhone:

    Settings → Screen Time → "See All Activity". Shows daily and weekly time per app.

    Android:

    Settings → Digital Wellbeing & parental controls → "Dashboard".

    Look at it once. The numbers are usually startling.

    Step 2 — Set app limits (iPhone)

    1. Settings → Screen Time → App Limits → Add Limit.
    2. Pick a category (Social Networking) or specific apps.
    3. Set 30 min per day or 1 hr per day.
    4. When time\'s up, the app dims. You can tap "Ignore" once but it\'s a small friction.

    Step 3 — Downtime

    1. Settings → Screen Time → Downtime.
    2. Set 9 PM - 7 AM. Only essential apps (Phone, Messages, Maps, weather) work during downtime.
    3. Better sleep, less doom-scrolling.

    Other tricks that work

    • Move "time-suck" apps off your home screen — into a folder on page 3. Adds a friction step.
    • Turn off notifications for Facebook, news, games. Settings → Notifications → "Off" for each.
    • Replace bedtime scrolling with a Kindle book or audiobook. Both are still tech but more thoughtful.
    • Charge your phone OUTSIDE the bedroom. Buy a real alarm clock. Best single change for sleep.
    • Don\'t check the phone for the first 30 min after waking. Coffee first, news second.

    Don\'t go cold turkey

    Set a small limit first — 1 hour Facebook a day. Stick to it for 2 weeks. Then tighten if you want. Going from "all day" to "1 hour" overnight rarely sticks.