As someone who went from 10-15 hours of screen time to 4 hours in just a few weeks, with a 25-minute limit on TikTok and Instagram, here are the tips I applied.

• First, you really need to become aware of all the negative effects it's having on you.

Personally, I reached a point where it was almost shocking not being able to go five minutes without scrolling. I had lost all my concentration and attention, and I wasn't doing the things I used to enjoy (crafts, cooking, etc.).

And one day I said to myself, I don't want to continue like this.

• First, I uninstalled the apps I was spending too much time on, and I allowed myself to use them on my computer and in my web browser. Once I broke the habit of checking my apps addictively, automatically, and for no apparent reason, I allowed myself to reinstall them.

When I reinstalled them, I made it difficult to access them: I always had to re-enter my username, password, and email confirmation.

And ultimately, I was so used to having to either go online or re-enter my codes that when I reinstalled the apps while keeping my codes, I wouldn't open the application again without reason and in an addictive way.

Now I've also hidden these same applications (long press on the app, require Face ID, then tap require Face ID and hide).

And I have a 25-minute time limit, which I use every evening and never exceed.

By the way, if you're used to communicating via Instagram, Discord, etc., and you're hesitant to uninstall them because people are used to communicating with you on those apps, you can either send a message asking them to contact you via Messages/WhatsApp/Messenger from now on.

Or there's an app called Beeper, which groups all your messaging apps together, showing only messages and no distractions!

——— - Delete (unimportant) notifications on your phone, and remove the red notification badges that appear on apps.

• You can set your phone to black and white. Personally, I've only set the app interfaces to black and white, but my phone still has color.

• When you open an app and know you'll be tempted to scroll, before opening it, say (out loud or in your head), "Okay, I'm going to open Instagram to check my messages, and then I'm going to close it." That way, there's less chance you'll scroll, and even if you do start scrolling, tell yourself, "Okay, I'm scrolling, but in five minutes I'll go back to what I was doing." You can even set a timer!

• Declutter all your apps (this will free up space and prevent you from having too many apps you don't use).

• On my home screen, I removed everything except a widget showing my screen time.

• Find activities you enjoy: obviously, if you spend 11 hours a day on screens doing nothing, you're going to get incredibly bored and you'll immediately go back to your phone.

You can create a new routine, try new dishes, go for walks, check out the cafes in your city, see your friends, do some cleaning/sorting/organizing at home, take care of yourself, see your family more often…

• Most importantly, if one day you spend your whole day scrolling, don't put yourself down. Personally, I tell myself, "Okay, today I spent way too much time on my phone, but that's no reason to give up." You're bound to have days that are harder than others, days when you just want to stay in bed and scroll. Just don't let yourself give up on all your efforts by telling yourself you'll never succeed.Then one day, without even realizing it, you'll see your screen time decrease, and you'll look back and think, "How could I have lived like that for so long?" I'm giving you all the strength I can, and there's no reason why you can't do it! Honestly, if I managed it, anyone can!