We’re addicted to our phones…

Let’s face it, most of us are addicted to our phones. It doesn’t help that with ADHD we can be prone to addiction. In our defense, smartphones and apps are designed this way. The colors, vibrations, sounds, and features like infinite scrolling, notifications, and slot-machine-style refreshing are all designed to capture our limited attention. This will help you curb that addiction or enjoy a digital detox.

One of my coaching clients recently asked if I could help them curb their iPhone usage by teaching them how to configure the device to cut them off rather than they have to fight to resist it. The following are the directions I sent my client that I feel will be of value to you, too.

How to fight iPhone addiction

Method 1: The "App Block" Soft Cutoff (Using Screen Time)

If you still want your phone to have internet for basic things like iMessage or weather, but you want to block all browser and YouTube access at a specific time like 7:30 PM, use Downtime.

1. Open Settings > Screen Time.

2. Tap Downtime and turn it on.

3. Select Scheduled and choose Every Day.

4. Set the From time to 7:30 PM and the To time to your preferred morning time.

5. Go back to the main Screen Time menu, tap Always Allowed, and remove Safari, YouTube, or any other apps you want strictly blocked past 7:30 PM.

Method 2: The Total Internet Cutoff (Using Shortcuts)

This method automatically turns off your Wi-Fi and Cellular Data on your iPhone at a specific time.

Step 1: Create the Automation

1. Open the Shortcuts app on your iPhone.

2. Tap the Automation tab at the bottom of the screen.

3. Tap the + (plus sign) in the top right corner to create a new automation.

4. Select Time of Day.

Step 2: Set the Time and Schedule

1. Tap the time and set it to 7:00 PM (or whatever time you prefer).

2. Under Repeat, make sure Daily is selected.

3. Crucial Step: Select Run Immediately (instead of "Run After Confirmation"). This ensures the phone shuts off the internet automatically without asking you first.

4. Tap Next in the top right corner.

Step 3: Add the Actions to Kill the Internet

1. Tap New Blank Automation.

2. Tap Add Action.

3. In the search bar at the top, type Set Wi-Fi and tap the "Set Wi-Fi" action when it appears.

4. In the action box, tap the blue word Turn so it changes to Turn Wi-Fi Off.

5. In the "Search for apps and actions" bar at the bottom, type Set Cellular Data and tap it.

6. Make sure it says Turn Cellular Data Off.

7. Tap Done in the top right corner.

Note: To turn the internet back on in the morning automatically, just repeat these exact steps, set the time to your wake-up time (e.g., 7:00 AM), and ensure the actions say Turn Wi-Fi On and Turn Cellular Data On. 

METHOD 3: Go Nuclear with Freedom

I’ve been a long-time user and fan of Freedom. They call Freedom your complete toolkit for distraction-free living. It’s is more than a focus app – it’s a system designed to block distractions across all your devices. Break habits of scrolling and time-wasting, and find time to focus and thrive. Every feature is crafted for clarity and focus and their founder Fred is a great guy. I’ve found it to be especially helpful when intentionally limiting my own access to specific apps like News and Social Media.

Give Freedom a free spin and if you upgrade to the paid version, we earn a commission that gets reinvested into Wise Squirrels. Win-win!

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