How to Set Social Media Time Limits

Open Settings

Go to your iPhone Settings app — the gray icon with gears. Scroll down and tap Screen Time. If this is your first time, tap Turn On Screen Time and then Continue. Choose 'This is My iPhone.'

Set an App Limit

Tap App Limits and then Add Limit. You will see a list of app categories. Tap Social Networking to select all social apps at once — or tap the arrow next to it to choose specific apps like Instagram, TikTok, or Twitter individually.

Choose Your Daily Time Limit

Set your daily limit for social media. A good starting point: 45 minutes total per day across all social apps — which gives you roughly 15 minutes in the morning, 15 in the afternoon, and 15 in the evening. Tap Add when done.

Turn On the Limit Reminder

By default, your iPhone will show a warning when you have 5 minutes left. To change this, go back to App Limits and tap the limit you just created. You can adjust the warning time here.

Set a Screen Time Passcode (Optional but Powerful)

Go back to Screen Time and tap Use Screen Time Passcode. Set a 4-digit code — ideally one you will not remember instantly. This adds friction when you try to override the limit, which is exactly the point.

Set Up Scheduled Downtime (Optional)

In Screen Time, tap Downtime. Toggle it on and set specific hours when your social apps are off-limits entirely — for example, 10:00 PM to 7:00 AM. This protects your sleep and your morning routine automatically.

Create Your Intentional Pockets

Now build your social time into your Reminders app as intentional blocks: 'Social media — 15 min' at 8:00 AM, 1:00 PM, and 7:00 PM. When the reminder goes off, you have permission to scroll. When the time limit hits, you are done.

Hold Yourself Accountable

Decide on one rule: you will not open social media until you have completed at least [X] items on your daily reminder or To Do list. This is your personal agreement with yourself — and it gets easier every time you keep it.