How do I stop doomscrolling on my iPhone?
Short answer: Decide which apps eat your time, then put a wall between you and the impulse: Paused blocks them on a schedule (like 10pm–7am) or the second you start a focus session — so “just one more video” never gets the chance.
Doomscrolling isn't a willpower problem — it's a design problem. The apps are built to keep you swiping, and "I'll stop after one more" loses every time. The fix is to remove the choice at the moment you're weakest.
Do it free with what's on your iPhone
Apple's built-in tools go a long way:
- Screen Time → App Limits — set a daily cap on a category like Social. The catch: when you hit it, one tap on "Ignore Limit" waves it away.
- Screen Time → Downtime — schedule hours where only the apps you allow work.
- A Focus mode (Sleep, Work) can hide distracting apps while it's on.
They work — they're just fiddly to set up and very easy to tap past.
Do it the one-tap way with Paused
Paused is built for exactly this: pick the apps that suck you in, then block them on a schedule (like 10pm–7am) or start a Focus session right now. When you reach for the feed, it isn't there — and a streak keeps you honest.
