Digital Detox Apps
Use phone less. Live more.
iPhone Screen Time / Focus
FREEBuilt-in. Limit apps. "Focus" mode silences notifications.
Best built-in iOS.
Android Digital Wellbeing
FREEBuilt-in. App timers. Bedtime mode.
Best built-in Android.
Opal
FREE / $80/yr PremiumBlock addictive apps + websites. Easy override but feels like a real choice.
Best blocker.
Forest
$2 one-timePlant a tree. If you check phone, tree dies. Gamifies focus.
Best gamified.
Freedom
$40-130/yrBlock sites + apps across all your devices simultaneously.
Best for serious blockers.
Light Phone III
$799 hardwareA phone designed to do less — calls, texts, maps, notes only.
Best dumb-phone.
Free first — iPhone Screen Time
- Settings → Screen Time.
- See how many hours/day on each app.
- Tap "App Limits" → set max for "Social Media" → 1 hour.
- App locks after limit. Shows screen with override option.
- "Downtime" — silences EVERYTHING from 9 PM-7 AM.
- Add a 4-digit Screen Time PIN so you can't override mindlessly.
Mini detox week
- Day 1 — turn OFF all non-essential notifications.
- Day 2 — delete most-used distracting apps for 7 days.
- Day 3 — phone OFF after 8 PM.
- Day 4 — read a paper book.
- Day 5 — leave phone home for one outing.
- Day 6 — write a letter to a friend.
- Day 7 — review what you missed (probably nothing).
Senior reality check
Most seniors use phones less than younger people — but more than they realize. Average 60+ user is 3-4 hrs/day. Reduce to 2 hrs and you reclaim 700+ hrs/year. That's a part-time hobby reborn.