How to Check How Much Time I Spend on My Phone? Best Methods and Apps

Do you feel like your smartphone is like a small magnet that attracts your attention at every free moment? Has scrolling through Instagram or TikTok become your daily routine, or maybe even an addiction? Don’t worry, you’re not alone! Nowadays, our phones accompany us everywhere, but it’s worth considering how much they consume our time. Fortunately, there are ways to control it.

Don’t worry, we’re not going to persuade you to get rid of your phone (although it might be tempting sometimes). In this article, we’ll suggest how to monitor the time spent on your phone and which apps can help you with that. It’s about gaining control and finding a healthy balance between being online and offline. Time to discover how you can better manage your digital world!

1. Built-in features in operating systems

iOS (iPhone)

iPhone users can use the “Screen Time” feature available in the phone settings. This feature allows you to monitor the time spent in apps, the number of device unlocks, and the number of notifications received. You can also set time limits for individual apps, which is a great way to control usage.

Android

For Android users, features like “Digital Wellbeing” or “Digital Health” are available. Similar to iOS, they allow you to track phone usage and set time limits. Additionally, some versions of Android offer a “Focus” mode, which helps you concentrate on work by turning off notifications for a user-specified time.

2. Apps for monitoring phone time

Moment (iOS)

This app not only tracks the time spent on the phone but also offers challenges to help reduce its use. You can set time limits and receive notifications when you exceed them.

QualityTime (Android)

QualityTime offers detailed daily, weekly, and monthly reports showing how much time you spend in individual apps. The app also allows you to set time limits and phone-free periods.

StayFree (Android)

StayFree is another app that helps track phone time and offers features like blocking apps after reaching a set limit. This is especially useful if you want to restrict access to certain apps at specific times.

3. Analyzing reports and statistics

Once you have data from built-in tools or apps, it’s worth reflecting on it. Consider which apps consume most of your time. Are they social media, games, or maybe news apps? It might be a good time to replace some of these activities with something more productive, like reading books or learning new skills.

4. Conscious phone usage

Once you know how to manage your screen time, it’s worth introducing a few rules:

Offline hours: Setting offline hours is an effective way to ensure breaks from the screen. Choose specific times of the day when you consciously decide to put the phone away. It could be just before bedtime to avoid the impact of blue light on sleep, or during meals to focus on eating and talking with loved ones. You can also designate a phone-free morning, which allows you to start the day in a more relaxed way. Regular breaks from technology help reduce stress and improve concentration.

Turn off notifications: Notifications are one of the main sources of distraction. It’s worth reviewing your phone settings and turning off those that aren’t essential. You can leave only the most important ones, like messages from family or reminders of important events. Turning off notifications helps avoid constantly checking the phone and focus on current tasks. It’s also worth setting the “Do Not Disturb” mode during work or study to minimize distractions.

Weekend digital detox: A weekend digital detox is a great opportunity to take a break from technology and recharge. You can plan a weekend without a phone or limit its use to an absolute minimum. Use this time for offline activities, such as a walk outdoors, reading books, cooking, or meeting with family and friends. Such a detox helps reset the mind, reduce stress, and spend more quality time with loved ones.

5. Dealing with phone addiction

Symptoms of phone addiction: Nomophobia, or the fear of not having access to a phone, manifests itself in anxiety, stress, excessive phone checking, neglecting daily duties, and social isolation.

Causes of addiction: Phone addiction often results from the need for immediate gratification provided by notifications and interactions on social media. The phone becomes a source of constant stimulation, leading to dopamine addiction.

Ways to deal with addiction:

1. Acknowledging the problem: Admitting to addiction is the first step to change. Tracking the time spent on the phone can help identify problematic habits.
2. Setting limits: Set time limits for phone use and try to stick to them.
3. Alternative activities: Find activities that bring you joy and engagement, such as sports, hobbies, or meeting friends.
4. Support from loved ones: Talking to loved ones about the problem can provide support and motivation.
5. Professional help: In more severe cases, it’s worth consulting a therapist specializing in technology addiction.

Finally, it’s worth emphasizing that any change in habits requires time and patience. Don’t expect to completely change your approach to technology right away. Small steps, such as setting specific goals or gradually introducing screen breaks, can bring long-term benefits. With each day you consciously manage your time, you gain greater control over your life and better well-being.