How to Check Your Screen Time Report on iPhone (and Why It Matters)

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May 17

Want to cut down on your phone use? The first step is knowing where you stand. Apple makes it easy to track your digital habits with a built-in Screen Time report that breaks down your usage by day, week, and app.

Not sure where to find it? No worries — follow the step-by-step guide below to access your screen time data. Once you've got the numbers, check out our 6-week plan to reduce screen time and break phone addiction.

Step 1: Open the Settings App

Tap the Settings icon on your iPhone.

Scroll down to find Screen Time (it’s under the third group of settings, just below Focus).

Step 2: Explore Screen Time Settings

On the main Screen Time page, you can:

Schedule Downtime to limit when your phone is accessible.
Set App Limits to control how long you use specific apps.
Always Allow certain apps even during downtime or after limits are reached. Think: Phone or Messages for emergencies

Step 3: View App & Website Activity

Tap See All App & Website Activity to:

Check your weekly screen time average for the past four weeks.
View your total screen time for the current week.
See your most-used apps for the full week.

Step 4: Analyze Daily Usage

Tap any day on the bar chart to:

View a detailed daily screen time breakdown.
See your top-used apps for that day.

Step 5: Review Additional Insights

Scroll further down in the weekly report to find:

Daily average phone pickups.
The first-used app after each pickup.
Average daily notifications received.
Apps that generate the most notifications.

What to Do With This Screen Time Data

Understanding your screen time trends is essential for setting realistic goals and making lasting changes. Here's how to use the data effectively:

Identify Time-Wasting Apps: Apps with high usage should be first on your list for time limits or deletion.
Minimize Mindless Pickups: If you're constantly unlocking your phone for the same app out of habit, consider moving it off your home screen or hiding it completely.
Control Notification Overload: High notification counts are often the root of mindless scrolling. Turn off or limit notifications for non-essential apps to reduce distractions and interruptions.

Final Thoughts

Your iPhone's Screen Time report is more than just a stats page — it’s a roadmap to healthier digital habits. By regularly reviewing this data, you can make smarter decisions about your app use, reclaim your time, and stay focused on what really matters.