When it comes to resolutions, most of us are looking for personal improvements — better health, financial habits, or productivity. Maybe your goals for 2026 include finding time for a new hobby, or building better habits. Whatever your personal aims include, chances are you’re not looking for ways to spend more time on your mobile device.
According to Statista, social media is used daily by 60-70% of the population across age groups, with Meta’s Facebook and Instagram combating TikTok for the most eyeballs. Digital device usage is known to have negative impacts, particularly for younger generations. US schools are responding by testing out bans on devices, and last month Australia removed access to social media for those under 16. Regardless of age, there is plenty of evidence that social media apps and games contain reinforcement patterns that make it hard for us to disengage or walk away from our devices. These apps cause anxiety and irritability when we lose access and can impact our productivity, sleep, and relationships.
If you’re one of the millions of Americans looking to reduce the doom-scrolling, here are a few apps — and non-apps — to help.
Get Motivated
Want to combine new-year resolutions? Consider Steppin, available on iOS. This app trades steps for screen time, allowing the user to block specific apps and tie their availability to device step counts.
Another good option for those with positive motivations is the Flora app. Access to your restricted apps is blocked for as long as you work on growing trees. Stop too soon and you’ll kill your tree. This app includes great graphics, with the ability to grow a whole garden, all while collaborating with friends. A Chrome extension is “on the way” for desktop users as well.
If you like your app limits to be delivered in game form, consider Focus Friend, the happy little bean that just wants to knit. This app from author and vlogger Hank Green (and developer Bria Sullivan) uses a Pomodoro technique to reward periods of device non-usage with socks.
Get Blocked
ScreenZen is one of the most popular device management tools out there with a plethora of options. Available for desktop and handheld devices, this app uses motivation, intentional pauses, time blocks, and mental challenges like math equations to slow or block app use. It’s also free (with in-app purchases) making it less of a financial investment in your digital health.
In case you need a more serious block, check out Brick. These physical devices, priced at $59 each, can be set up to block access to sites or apps within a physical space — whether a home, office, or common area. According to the website, the costs are eligible for HSA/FSA accounts. ScreenZen, mentioned above, has their own version of the Brick coming out in February for $49 each.
If all else fails, consider downgrading. Before you do anything extreme, there are apps such as Dumb Phone for iOS or Olauncher for Android that can minimize your phone’s functionality and enforce a lack of options. But if you need a more serious step down, there are “feature” phones available from all major carriers.
Finding a Replacement
Many readers will notice I’ve just recommended a bunch of technology to help you stop using your technology, and I get the irony. I can recommend other hobbies, but at the end of the day, if you’re still using a phone you’re likely to return to old habits.
I faced this challenge myself, feeling that social media and news was sucking joy and any lingering patience I had at the end of the day. My solution was to replace my scrolling with reading. And before you say ‘I read when I scroll!’ I mean replacing Reddit and Instagram with Kindle and Libby. I cannot recommend this solution enough. I read every single day in 2025 and finished more than 90 books.
Wanna give it a shot? Talk to your friendly neighborhood librarian to get your digital library card set up so you can have books and magazines at your fingertips. These are generally better written and less inflammatory than an X thread, plus you’ll have an enormous feeling of accomplishment getting through great novels, self-help books, amazing memoirs, or a feel-good romance.
Whatever route you take to reducing your screen time, the goal is a good one, and your mental and physical well-being will thank you for the effort. Good luck, and happy 2026!
