Digital detox: using AI to manage screen time and notifications

Simple tips and tools to get your time and focus back

I’ll admit it. I spend a lot of time staring at screens.

Between work tasks and university assignments my laptop and phone are practically glued to me.

Once the workday ends, I’ve realised I need to disconnect more and give my brain and eyes a little break.

Even during work hours, I don’t want to lose my focus by various distractions.

However, it’s easier said than done- nowadays it’s quite tough to unplug.

Here, as always, AI comes in handy. With a few useful tips and tools I better manage screen time, reduce interruptions, and stay balanced.

Tips for a digital detox

Cutting down on notifications and screen time doesn’t happen in a day, but there are a few tips that actually work.

First off, I’m ruthless with limiting my notifications - anything not directly work related or from family/close friends gets shut off.

I like the feeling of my phone not constantly yelling at me.

Then comes the app limits- they are easy to set up and remind me that maybe I’ve already had enough scrolling for the day.

I also rely on do not disturb mode. I can customise it so work-related stuff gets through, but personal notifications stay silent. It keeps my productivity level high and stress one low.

Another one? Keeping my phone physically out of reach. I just put it in another room to for example charge.

And one more thing- an hour before I sleep, my phone dims, shifts to grayscale, and stops all notifications.

So far, all those tricks have been helping me feel more in control, so why don’t you try them out too?

AI apps to better manage screen time

While trying to achieve the perfect screen time balance I’ve tested some apps, because I wasn’t doing a great job on my own at all times.

I’d surely recommend RescueTime- it tracks everything I do on my devices and gives me a breakdown of where my time actually goes.

Forest- is super cute and motivating. Every time you stay off your phone, you grow a little tree in a virtual forest. The longer you stay focused, the bigger and better your forest looks. Plus, there’s an option to plant real trees if you use it enough so it’s basically a win-win situation.

Finally- ScreenTime is great if you want to set limits for specific apps or see how often you’re picking up your phone throughout the day.

I feel like those few tools actually helped me get smarter about how I spend my time or rather waste it.

It’s like a little reality check every day.

Conclusions

Managing screen time isn’t about ditching technology completely—it’s about using it on your terms.

By applying a few helpful tips and using some fun apps, I’ve started to feel way more in control of how I spend my time.

Now I catch myself doomscrolling faster and can redirect that energy into something more meaningful.

So if you’re feeling glued to your screens like I was, why not give some of these tips a shot?

Trust me, your brain (and your eyes) will thank you.