Grayscale, app limits, and one physical replacement habit
People search this daily: cut doomscrolling without deleting your life. Turn on grayscale after 8 PM, set app limits on the top three time sinks, move social apps off home screen, and add one 10-minute replacement (walk, book, dish washing). Works iPhone and Android.
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iPhone: Settings → Screen Time → See All Activity → Last 7 Days. Android: Digital Wellbeing dashboard. Screenshot total daily average.
Circle top 3 apps. That is where half your cut comes from — usually social and video.
Half is the goal, not zero. If average is 4 hours, target 2 hours by day 7. If 8 hours, target 4 — still a win.
Write target on lock screen note for week one.
Pro tip. Share target with one friend for accountability optional.
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