One of the greatest challenges of technology is how much time it can consume. The average American spends over five hours a day on their smartphone. Doomscrolling and falling down internet rabbit holes are common examples of today’s widespread problem: managing our time on digital platforms that are deliberately designed to keep us engaged for as long as possible. This challenge affects not only our own time management but also our ability to manage our children’s use of digital media.

The good news is that most devices either include or can be equipped with tools to help set time limits. Apple devices, such as the iPhone, iPad, and Mac, have a feature called “Screen Time” that helps users track and limit device usage. You can set daily limits for specific apps and schedule downtime, during which only selected apps, such as Phone and Texting, remain available. Android phones have also begun incorporating similar features into their operating systems, and apps like “AppBlock” offer additional tools for managing screen time. Windows laptops provide similar functionality through Microsoft’s Family Safety screen time controls. Some popular content filters, such as Techloq, GenTech, and NetSpark, also allow users to create schedules that restrict internet access entirely or limit access to specific websites during designated times.

With the help of these built-in features, along with the personal discipline to configure and maintain them, we can make significant progress in reducing our dependence on these addictive devices. By doing so, we can reclaim valuable time and spend more of it enjoying the meaningful and wholesome activities of offline life.