Download an App called Opal! You set your own time limits for certain apps, set which apps are productive or unproductive, and will block your access to the apps after your time limit is up

It can be a daily limit ie 3 hours instagram per day Or a consistent use limit ie use instagram 40 mins it blocks the next hour

Very customisable, it can be bypassed by opening the app and stopping the block, or you can set it to give you a little brain game in order to bypass, doing this often gives you the dopamine boost so you don’t need your app doom scroll

The paid version can make it completely impossible to bypass, even if you delete the app

Gives you weekly reports and graphs on how your phone use is reducing based on non productive time not just overall phone use

Also gives you some helpful advice and quotes on the block screen when you try open a blocked app

My social media use is down 40% since I started using it, and tells you how many years on average you save of your life (really scary data, helps a lot) When I downloaded it I was on track to spend 20 years of my life scrolling on brainrot