We're glued to our phones. We check them on the bus, in the supermarket queue, before going to sleep, and as soon as we wake up. Often we're not even aware of it. how much time we spend looking at the screen and how it affects us to concentration, sleep, or mood. Digital wellbeing is precisely about that: bringing order to this relationship with technology so that it adds to our lives, not detracts from them.
The good news is that you don't need to flee to the mountains or revert to a "dumb phone" to achieve this. Your own smartphone, along with a few extra apps and some habit changes, can help you Control your app usage, reduce distractions, and improve your digital well-beingLet's see, calmly and step by step, how to do it using the tools you already have on hand.
What exactly is Digital Wellbeing?
When we talk about digital wellbeing, we are referring to maintain a healthy relationship with technologyIn other words, use your mobile phone, social networks, and apps for what they really help you with (work, organization, leisure, contact with other people…) without them ending up generating new needs, dependence, or discomfort.
In a hyper-connected society, with screens at work, at school, at home, and in our pockets, the challenge is Use devices critically and responsibly.This implies both to protect children and adolescents How to review your own habits: from how much time you spend on social media to what content you consume or how you manage your notifications.
Uncontrolled mobile phone use can affect mental health (anxiety, low self-esteem, difficulty concentrating)to physical health (sedentary lifestyle, poor posture, eye strain) and to sleep quality. Therefore, improving digital well-being also means Take care of your rest, your face-to-face relationships, and your free time away from the screen..
Controlling mobile phone usage time: the first step
Before changing habits, you need to know objectively How much time do you actually spend on your phone and on which apps?Both Android and iOS include native tools for this.
How to view screen time on Android (Digital Wellbeing)
On most Android phones you'll find a section called “Digital Wellbeing and Parental Controls” in SettingsFrom there you can see:
- Screen time: minutes or hours you have spent in each application and how much you have used the device throughout the day.
- Times you have unlocked your mobile phone and how often you log into certain apps.
- Number of notifications received and which apps interrupt you the most.
You'll usually see a daily and weekly graph reflecting your activity. Tapping on that graph will take you to... a very detailed breakdown of usage by applicationso you can easily identify your main "time thieves" and start a digital detox.
Additionally, on many devices you can enable Digital Wellbeing to appear as app icon in the app drawerTo do this, go to Settings, open “Digital Wellbeing and Parental Controls,” and enable the “Show icon in app list” option. This will keep it readily visible.
How to view screen time on iOS (Screen Time)
On iPhone, the equivalent function is called “Screen time” is in SettingsFrom there you can check:
- How much time do you spend in each app and in each category? (social networks, entertainment, productivity, etc.).
- How many times do you pick up your mobile phone throughout the day? and during what times of day do you use it most?
- Which apps send the most notifications? and they interrupt you even more.
With that information you can begin to reflect on your usage habitsIf you are giving up other activities (sports, reading, going out with friends, resting, studying or working) because you are looking at the screen, it is a clear sign that it is necessary to adjust your time.
Widgets and statistics: always keep your usage in view
A simple way to raise daily awareness is to place it on your home screen a widget that shows your usage timeOn many Android 9 or later phones, you can add a screen time widget that tells you which three apps you use most each day.
To add it, simply Press and hold an empty space on the home screenTap on “Widgets”, find the “Screen Time” widget, press and hold it, drag it to the desired area, and release. That way you'll have a constant visual reminder of your digital consumption, without needing to go into settings.
Limit the time you spend on apps
Once you know where your time is going, it's time to take action. Both Android and iOS allow you to... set daily limits on the use of certain applicationsThis is key if you want to control social networks, games, or any app that tends to absorb you.
Android app timers
In the Digital Wellbeing section of Android you can configure “App timers” to limit daily usage of each application. The process is usually very simple:
- Go to Device Settings.
- Access “Digital Wellbeing and Parental Controls”.
- Tap on “App timers” or a similar option.
- Choose the app you want to limit and tap "Add timer".
- Define the maximum time you want to use that app per day and accept.
When the counter reaches zero, the app will close automatically and Its icon will appear dimmed So you remember that you've run out of time today. These limits are They restart every midnightIf you need to use the app before the end of the day, you'll have to go back to the timers section and delete or modify the limit. You can also learn how to do a digital detox to complement these limits.
Please note that, on some work or school accounts, Timers may be restricted and not work the same as in personal accounts.
Setting limits in iOS
On iPhone, the equivalent are the “App usage limits” within Screen timeYou can set restrictions by category (for example, all social networks) or by specific apps, and set a maximum number of minutes per day. When you reach the limit, the system will display a warning and the app will be blocked unless you authorize it on a case-by-case basis.
Controlling time in Google Chrome and on specific websites
It's not just native apps that consume your time: Web browsing also takes up many hours a day.Digital Wellbeing on Android lets you break down your Google Chrome usage and see which sites you spend the most time on.
To access these statistics, go to Settings, open “Digital Wellbeing and Parental Controls” and tap on the graph corresponding to ChromeIf you don't see it, look for the "Show all apps" option and select it. Then, go to "Show websites" to see it. the list of pages visited and the time you have spent on them each day.
If there are any sites you'd prefer not to see in your Digital Wellbeing history, you can Hide your visitsClick on the domain in the list and choose "Remove visits made" to delete that record (if you log back in, it will be registered again).
Furthermore, as with applications, it is possible set timers for specific websitesFrom the same Chrome graphic, select the target page, click "Add site timer," set a daily limit, and confirm. When that limit is reached, the system will block access until the next day.
Improve sleep with Rest mode
One of the areas where misuse of mobile phones is most noticeable is during sleep. Using it right before bed, checking it if you wake up in the middle of the night, or having it on your nightstand with notifications active can seriously impair sleep quality.
To combat this, Android includes the "Rest" mode within Digital Wellbeingdesigned to help you establish a healthier nighttime routine.
How to set up a goodnight routine
From Settings > “Digital Wellbeing and Parental Controls” > “Bedtime Mode” > “Goodnight Routine” you can choose how and when this mode is automatically activated:
- Fixed scheduleYou define the time you want to start disconnecting and the time you usually get up, as well as the days of the week it applies to.
- When you put the phone on chargeYou can specify time periods (for example, "after 22:00 PM" and "before 7:00 AM") so that when you connect the device to the power supply during that interval, Sleep mode will activate automatically.
The idea is for your phone to complement your nighttime routine instead of sabotaging it: fewer stimuli, less temptation to start scrolling, and a more relaxed visual environment.
Advanced Sleep Mode Options
Sleep mode allows you to customize several very useful settings:
- Activate “Do Not Disturb” during Sleep modeso that notifications don't interrupt your rest (you can create exceptions for important calls).
- Turn off Sleep with next alarmso that when it rings, the phone automatically returns to its normal settings.
- Change the appearance of the screen While in Rest mode: put it in grayscale, keep the always-on display off, dim the background and lock screen, or apply the dark theme.
Switch screen to grayscale It's a very effective trick to make a phone less attractive at night (and in general). By eliminating the explosion of colors, the screen becomes less eye-catching and It reduces the temptation to stay hookedOn iPhone, it can be configured from Settings > Accessibility > Display > Color Filters, and on Android it is usually integrated into Digital Wellbeing or display options.
To quickly activate or deactivate Sleep mode, many mobile phones allow you to add it to the quick settings in the top barThat way you'll have no excuse for putting your phone away before going to bed.
Distraction-free mode and other systems to help you focus
Besides taking care of your sleep, digital wellbeing also has a lot to do with your ability to concentrate without constant phone interruptionsThat's why there are specific modes designed for periods of focus.
Focus mode
On Android, within Digital Wellbeing, you will find the “Distraction-Free Mode” (or “Focus mode”)It's used to temporarily pause the apps that interrupt you the most (social media, games, non-urgent messaging, etc.):
- Go to Settings > “Digital wellbeing and parental controls”.
- Go to “Distraction-Free Mode”.
- Select the apps you want to pause when the mode is active.
- Activate it manually with “Activate now” or schedule specific times with “Create a schedule”.
While it is turned on, You won't be able to open those apps or receive notifications from them.If at any point you need to use them, you can tap "Take a break" and choose a short time frame to access them without dismantling the entire setup.
On several devices it is also possible to set Distraction-Free Mode to quick settingsso you can turn it on and off with a touch when you need to study, work, or simply disconnect.
Extra tip: airplane mode and mindful use
Another classic ally is the airplane modeDigital wellbeing awareness campaigns have listed up to ten advantages of using it more frequently: reducing interruptions, protecting rest, avoiding distractions while driving or studying, setting clear boundaries between work and personal life, etc.
The idea is to practice. moments of total disconnectionMeals without phones, playtime with kids without screens, get-togethers with friends where phones are left face down or in another room… These are small gestures that help to highlight the value of technology. face-to-face relationships and quality time without notifications.
External apps to improve your digital well-being
Beyond the tools built into Android and iOS, there are several apps designed specifically for measure, limit and “gamify” mobile phone useSome of the best known and most useful ones are:
ActionDash is an Android app, recommended even by Google, that focuses on to show you your digital behavior in detail and help you adjust itIt accurately records how many times you open each app, how much time you spend in them, how many notifications you receive, and how often you unlock your device.
Includes functions of History and advanced statisticsso you can see how your habits change over time. It also integrates various modes. “sleep mode” (to disconnect apps before going to bed) y “focused mode” (to block distracting apps while you work or study)It also allows you to schedule specific times for this focus mode, reducing distractions during key hours.
ActionDash: Screen Time and Self-Control
ActionDash is an Android app, recommended even by Google, that focuses on to show you your digital behavior in detail and help you adjust itIt accurately records how many times you open each app, how much time you spend in them, how many notifications you receive, and how often you unlock your device.
Focus Plant: Concentration in the form of a game
Focus Plant, available on Android and iOS, blends time management with video game mechanics. The premise is very simple: The longer you go without using your phone, the more water drops you collect to water your virtual plants..
The app offers different modes (normal timer, Pomodoro Technique and Social Mode), detailed reports on your periods of concentration and daily and weekly to-do listsEverything is wrapped up in a system of achievements and rewards that helps overcome mobile phone addiction and maintain motivation to meet study, work or personal project goals.
Headspace: meditation, stress and sleep
Headspace, for Android and iOS, focuses on emotional well-being and restIt offers easy-to-follow guided meditations, breathing exercises, and mindfulness training to reduce stress, anxiety, and mental exhaustion, improving concentration skills.
With short sessions (5 to 10 minutes), you can introduce mindful pauses into your daily routineIn the medium and long term, regular meditation practice is associated with less stress, better sleep, greater emotional balance, and increased mental clarity. The app also includes a specific sleep section, with sleepcasts (stories with calm voices), relaxing music, and ambient sounds designed to facilitate rest, although Much of the full content is paid..
AppBlock: strict blocks to avoid temptation
AppBlock is a more "powerful" tool, available on Android, that serves to temporarily block distracting apps and websitesYou can define schedules, days of the week, or even rules based on WiFi networks or location (for example, that it activates automatically upon arrival at the office or university).
One of its star functions is the “Strict Mode”When enabled, this prevents you from disabling blocks prematurely, even within AppBlock itself. This is useful if you need to set firm rules because you know you tend to deceive yourself and lift restrictions at the first sign of trouble.
Forest: productivity with ecological impact
Forest, available on Android and iOS, transforms your moments of concentration into a game with an eco-friendly component. Whenever you want to work or study without distractions, plant a virtual seedIf you manage not to touch your phone during the period you've set, the seed grows into a tree; if you exit the app, the tree dies.
That's how you build a virtual forest that reflects your productivity blocksFurthermore, by accumulating virtual coins you can contribute to planting real trees through a partner organization, which adds extra motivation. The sense of responsibility towards your little forest, and the real impact on the environment, helps you stay away from your phone when it's time to concentrate.
Habits and attitudes for complete digital well-being
Technical tools are very useful, but without changes in attitude they fall short. Digital well-being involves Review how you interact with your mobile phone, social media, and the content you consume..
Manage screen time and notifications
Beyond timers, it is recommended set approximate screen usage times and plan phone-free moments throughout the day. You can, for example, set a maximum number of hours for social media, leave your device outside the bedroom, or create disconnection routines before bed (reading, meditation, chatting, etc.).
Regarding notifications, it is worth remembering that Most are designed to grab your attention for commercial reasons.Not to help you. Turning off unnecessary notifications, leaving only the truly important ones, and customizing notifications in apps like WhatsApp (prioritizing key contacts and muting noisy groups) increases your control over when you open each app.
Take care of your sleep and create mobile-free spaces
Sleeping with your mobile phone next to you causes many people Use it as the last and first activity of the dayThis increases both exposure to blue light and the temptation to check social media or email at odd hours. A good habit is to set a cut-off time (for example, two hours before bedtime) to stop using it. leave the phone outside the bedroomor at least away from the bed and with Do Not Disturb mode activated.
It is also interesting to create “screen-free” zones or timesFamily meals, get-togethers with friends, playtime with children, or important conversations. At these times, leaving your phone in another room or on airplane mode helps you focus your attention where it needs to be.
Filter content and protect your emotional health
The internet offers valuable information, but also violent, sexualized, or outright false contentDeveloping critical thinking is essential: don't believe everything you see, compare sources, learn to identify hoaxes, and set up filters or parental controls if there are children or teenagers at home.
On social media, be mindful of how certain profiles or content make you feel. If they make you feel... They cause you anxiety, unhealthy comparisons, or low self-esteemDon't hesitate to unfollow, mute, block, or report. Remember that many lives portrayed on social media are edited and filtered to appear perfect; your worth doesn't depend on likes or followers.
Take care of your online relationships and the example you set.
Digital coexistence also requires respect, empathy and responsibilityDon't say online what you wouldn't say to someone's face, don't participate in cyberbullying, exclusion, or humiliation, and if you see it, support the victim, report it, and denounce it.
Furthermore, it protects your privacy and the privacy of others: think before you post If something can be used against you, if it's respectful, or if you're sharing someone else's personal information without permission. And, especially if you live with minors or have educational responsibilities, remember that Your own behavior is the most powerful model.If you take care of your digital well-being, you will also be helping those around you to take care of theirs.
When you combine the built-in features of Digital Wellbeing, app timers, modes like Rest or No Distractions, some specific support apps, and real changes in your habits, your phone goes from being a silent time thief to a useful tool that works in your favor; controlling app usage, adjusting notifications, taking care of your sleep, and setting clear limits allows you to enjoy technology with more calm, more focus, and much more balance between your online and real life. Share this guide so other users can monitor their Digital Wellbeing in apps.