The ScreenPup field guide

Simple guides for better screen-time rules

Choose what to block, set focus windows that fit your day, and build calmer phone habits without turning your life into a strict lockdown.

Pick one better rule

Start with the problem that shows up most often. Set one rule, try it for a week, then adjust from the pattern.

Use limits for apps you want in small doses. Use blocks when timing and impulse are the problem.

Use an app blocker for studying to protect one focus window, block distracting apps, and keep breaks intentional.

Look for simple schedules, flexible limits, useful reports, and setup that takes minutes.

Use a stop-doomscrolling app routine to protect the first check, block endless feeds, and review the pattern after a week.