Taming your digital life: Tools to kick doomscrolling and stay focused

Let’s be real, breaking bad digital habits is tough, like trying to quit snacking on potato chips. But with the right tools, you can make it easier to ditch the endless scroll, stop mindlessly grabbing your phone, or sneaking onto social media when you’re supposed to be working. Think of these apps, settings, and extensions as your personal cheerleaders, giving you a nudge (or a shove) toward better focus and mindfulness. They’re not a cure-all, but they’re like training wheels to help you get where you want to go.

Here’s my take on how to wrangle your tech and make it work for you, not against you. Let’s dive in.

First Things First: Figure Out Your Habits

You can’t fix what you don’t understand. So, carve out 10–15 minutes to poke around your phone’s built-in tracking tools. It’s like getting a reality check on how much time you’re actually spending on TikTok or X. If you can, peek at a few weeks’ worth of data—it’s a wake-up call.

Android

• Crack open the Settings app.

• Hit Digital Wellbeing & Parental Controls.

• Check out:

  • How many hours are you clocking on your screen?

  • Which apps are spamming you with notifications?

  • How many times have you unlocked your phone (yikes)?

  • Your go-to apps and when you’re using them.

More on Android’s Digital Wellbeing.

iPhone

• Open Settings > Screen Time.

• Tap See All App & Website Activity to get the lowdown on:

  • Total screen time (brace yourself).

  • Your most-used apps and when you’re on them.

  • How many times do you pick up your phone?

  • Notifications per app (spoiler: it’s probably a lot).

Details on iOS Screen Time.

This is your starting line. It’s not about guilt—it’s about seeing the truth so you can make more intelligent choices.

Outsmarting Social Media’s Grip

Social media apps are designed to keep you glued to your screen. Let’s flip the script by tweaking settings to counter their sneaky algorithms.

YouTube: Kill the Shorts Vortex

On Mobile:

• Fire up the YouTube app (iOS | Android).

• Head to Settings > History & Privacy.

• Tap Manage All Activity.

• Switch off Watch History.

• Wipe out your existing watch history (might take a sec).

On Desktop:

• Go to YouTube.

• Click History in the left sidebar.

• Hit Pause Watch History.

• Clear out your watch history.

Turning off watch history stops YouTube from shoving Shorts and tailored video recs in your face. You’ll only see what you search for—way less tempting.

Instagram: Say Goodbye to Reels

On Mobile:

• Open Instagram (iOS | Android).

• Tap the three-line menu (top right) > Your Activity > Content Preferences.

• Under Hidden Words and Phrases, add “#” to block hashtag-heavy posts (this catches a lot of Reels and Explore junk).

• Toss in common words like “the,” “and,” or “this” to filter even more.

• Flip on Snooze Suggested Feed for 30 days to keep suggested Reels out of your main feed.

On Desktop:

• Head to Instagram.

• Click your profile icon > Settings > Content Preferences.

• Do the same steps as above.

Reddit: Stop the Scroll Spiral

• Stick to old.reddit.com instead of the default site.

• Grab the Old Reddit Redirect extension (Chrome | Firefox) to avoid the infinite-scroll version.

• On old Reddit, you’ve gotta click “next” to see more posts, which snaps you out of autopilot scrolling.

LinkedIn: Keep Your Feed on Point

• Open LinkedIn (iOS | Android | Web).

• Go to Settings & Privacy > General Preferences > Feed Preferences.

• Choose Recent to see posts in chronological order, not the algorithm’s “relevant” picks.

Lock Down Your Apps

Both iOS and Android let you set time limits on apps or app categories. Hit the limit, and the app’s off-limits unless you override it (no judgment, we’ve all been there).

iPhone

• Go to Settings > Screen Time > App Limits.

• Tap Add Limit and pick app categories or specific apps.

• Set your time limit.

• Experiment with Focus or Downtime to block apps at specific times or locations.

Android

• Open Settings > Digital Wellbeing & Parental Controls.

• Pick an app, tap Set Timer, and choose your limit.

Make Your Home-screen Chill

Your home screen can either pull you in or keep you grounded. Let’s make it a calm zone.

Apps to Declutter Your Home Screen

• Dumb Phone (iOS): A widget app that strips your home screen down to the essentials, like a digital detox in your pocket.

• Olauncher Minimal (Android): A sleek launcher that cuts the visual noise and keeps things simple.

Pro Moves:

• Ditch shortcuts to apps that suck you in (they’re still on your phone, just not screaming for attention).

• Keep 3–5 must-have apps (think calendar, texts, or navigation).

• Slap a screen time widget on your homescreen to keep your usage front and centre.

• Mute non-critical notifications or set an obnoxious notification sound to make you want to turn them off.

Switch to Grayscale

Bright, colourful screens are like digital candy. Going grayscale makes your phone about as exciting as a tax form.

iPhone

• Open Settings > Accessibility > Display & Text Size.

• Flip on Colour Filters and pick Grayscale.

Android

• Go to Settings > Accessibility > Colour and Motion.

• Tap Colour Correction and select Grayscale.

Apps and Extensions to Keep You on Track

Here’s a lineup of tools to help you stay in the driver’s seat with your time.

• DuckDuckGo (iOS | Android | Desktop): A privacy-first browser that blocks trackers, so you’re not bombarded with creepy ads or tailored suggestions. Bonus: Duck Player lets you watch YouTube ad-free.

• OneSec (iPhone, Android, and Desktop.): Takes a deep breath before opening time-sink apps, giving you a second to think, “Do I really need to check this?” You can set reminders or block apps outright.

• ScreenZen (iPhone, Android, and Desktop): Like OneSec, it throws up a pause to make you think twice. You can cap app time, group apps for custom rules, and track your progress.

• BlockSite (iPhone, Android, and Desktop): Locks out distracting sites and apps with options like scheduling, keyword blocking, and a Pomodoro-style Focus Mode.

• News Feed Eradicator (Chrome, Firefox): Swaps out social media feeds (think LinkedIn, Reddit, YouTube) for quotes or a blank screen, so you can still use messaging or other features without getting sucked in.

• Freedom (iOS | Android | Desktop): Blocks distracting apps and sites across your devices. Set custom blocklists, schedule focus time, or lock it down so you can’t cheat.

Grab an Accountability Buddy

Sometimes, tech isn’t enough—you need a real person to keep you honest. Team up with a friend or coworker to share your goals and check in regularly. It’s way easier to stick to your plan when someone’s got your back (and you’ve got theirs).

Tips to Make It Stick

• Ease In: Pick one or two tools and give them a solid two-week run. It’ll feel weird at first, but that’s just your brain adjusting.

• Don’t Sweat Slip-Ups: You’ll probably override your limits now and then. No biggie—just keep experimenting until you find your groove.

• Tweak as You Go: If something’s not working after a couple of weeks, switch it up. The goal is to find what feels right for you.

Wrapping It Up

Getting a handle on your digital habits is a marathon, not a sprint. These tools are like trusty running shoes—they’ll help you keep pace, but you’ve still gotta put in the miles. Find what works, stick with it, and don’t be afraid to share your journey with someone else. Even the smallest step forward can spark a significant change.

Want to take it further?

If you’re curious about trying a weekend digital detox — no pressure, just a gentle step — I’ve put together a free guide with simple, doable ideas and a plan you can adapt. You can grab it here:
👉 https://unplugging-digital-detox.carrd.co

And if you’d like to get future tips, techniques and mini-guides, you can also subscribe to my newsletter Unplugging. I’ll send you one email a week — no spam, no noise — just calm, thoughtful help for anyone trying to create a better digital balance.

Subscribe to my newsletter and see you in your inbox.
Miguel – Founder of Unplugging