The GrateGuard field guide

Less scrolling starts with the right kind of boundary.

Measure the pattern, choose the moment you want to change, and use the smallest boundary that can hold. Every tool is free in the browser; every guide tells you when the built-in phone control may already be enough.

Free private tools

Start with your own number, not a generic target.

These tools run in your browser, ask for no account, and turn the pattern you already see on your phone into a next step.

Free calculator

Measure the time you want back

Turn the daily average already on your phone into a transparent weekly and yearly estimate.

Private planner

Set one realistic app limit

Choose a seven-day reduction and get the matching iPhone or Android setup path.

Seven-day plan

Reduce screen time without an all-or-nothing reset

Build a practical plan around your baseline, most distracting app, and vulnerable moment.

30-day challenge

Try one small boundary each day

A private, printable challenge with local progress and no account or public streak.

Block by device or app

Choose the boundary closest to the problem.

Use the built-in control when it is enough. Add a deliberate opening pause only when reminders and limits are too easy to dismiss.

App blocker

Put selected apps behind a pause

See how GrateGuard protects multiple apps and opens them together after one gratitude ritual.

iPhone guide

Block apps with Apple Screen Time first

Set App Limits or Downtime, understand their boundaries, and decide whether another layer helps.

Android guide

Use timers and Focus mode on Android

Start with Digital Wellbeing, then compare a pre-open pause for repeated overrides.

Social media

Protect feeds without deleting every app

Create one intentional session across the social apps that most often pull you in.

Instagram finder

Find the right Instagram boundary

Separate Instagram reminders, device limits, scheduled pauses, and friction for repeated overrides.

TikTok finder

Choose a TikTok time limit that fits

Compare daily limits, break reminders, sleep settings, and device-level controls.

Change the habit loop

Match the guide to the moment you lose control.

A bedtime scroll, a study interruption, and a reflexive app open need different boundaries. Start with the actual failure moment.

Screen time

Go beyond another usage report

Compare measurement, limits, and pre-open friction for the sessions you want to make more intentional.

Practical guide

Interrupt doomscrolling before the feed starts

Use a five-step plan that changes access, cues, and the first action after the urge appears.

Digital detox

Build repeatable offline windows

Use focused boundaries without pretending useful technology must disappear completely.

Compulsive checking

Add friction to reflexive phone use

A careful, non-medical guide to changing repeated checking without cure claims or shame.

Study focus

Protect homework and study blocks

Set a boundary around the apps that fragment attention during a specific study window.

Compare before installing

Choose the friction—not the longest feature list.

Independent products change. These dated guides link official sources, state GrateGuard’s publisher relationship, and avoid a universal winner.

Decision hub

Put a gratitude pause before the apps that pull you in.

GrateGuard protects unlimited apps for free. Complete three written gratitudes, then open every protected app together for one intentional session.

Download on the App Store Get it on Google Play