Choose one specific situation
Try the start of work, meals or winding down. Begin with one or two apps you often open automatically and see whether the rules fit your day.
Turn the pause into a question
When the reminder appears, ask “What am I opening this for?” You can continue or return to your original task. The point is a deliberate choice.
Adjust rather than chase perfection
Review your choices and focus sessions. If a rule frequently blocks necessary activity, adjust its scope or strength. One distraction does not define a day.
Set your own rules with OffLoop
Authorize Screen Time, then choose apps and scenes. OffLoop does not read content inside other apps. This guide does not promise a particular screen-time reduction.
OffLoop
Add a reminder, pause or limit before opening selected apps. Set your own boundaries and choose where your time goes.
Explore the appProduct capabilities reflect official information and the public App Store listing. Steps can vary with system and app versions. App Store