---
title: "Fitlock Blog | Screen Time Tips"
description: "The Fitlock blog: practical screen time tips on schedules, health goals and building habits that stick, from the team behind the Fitlock app."
url: https://fitlock.io/blog/
language: en
---

# Blog

Practical guides to cutting screen time, sleeping better and moving more, from the people who make Fitlock.

![Fitlock on iPhone: the schedule settings screen, with the Stats tab behind it](https://fitlock.io/_astro/cover.b4CqAQdN_ZMSqrv.webp)

Guides

## [How to limit screen time on iPhone: a step-by-step guide](https://fitlock.io/blog/how-to-limit-screen-time-on-iphone/)

Apple's Screen Time can limit screen time on iPhone for free: here's how to set Time Allowances, a Screen Time Schedule and a passcode that finally sticks.

26 September 2026 6 min read

- ![Fitlock on iPhone: the Earn my time rule, with the Health stats screen behind it](https://fitlock.io/_astro/cover.sAM1O1CB_XAVsn.webp)

    Screen time

    ## [How to earn screen time with exercise (and make it stick)](https://fitlock.io/blog/earn-screen-time-with-exercise/)

    Make exercise the price of screen time and it tends to stick. Here's how to earn screen time with exercise, set a fair rate and dodge the usual mistakes.

    26 September 2026 6 min read

- ![Fitlock on iPhone: the Health stats screen with a week of daily steps, and the Earn my time rule behind it](https://fitlock.io/_astro/cover.DmueGqHJ_l1TaW.webp)

    Health

    ## [How many steps a day do you need?](https://fitlock.io/blog/how-many-steps-a-day/)

    How many steps a day should you aim for? Here's what The Lancet and JAMA studies found, and how NHS and WHO guidance frames activity in minutes instead.

    26 September 2026 6 min read

- ![Fitlock on iPhone: the Stats tab with a week of screen time, and the Earn my time rule behind it](https://fitlock.io/_astro/cover.B70Y_Kxa_Z1mCKi.webp)

    Screen time

    ## [How to stop doomscrolling: a practical guide](https://fitlock.io/blog/how-to-stop-doomscrolling/)

    Doomscrolling isn't a willpower problem: feeds are built to be hard to stop. Here's how to stop doomscrolling with practical, evidence-based tactics.

    26 September 2026 6 min read

- ![Fitlock on iPhone: the schedule settings screen and the Stats tab, on a dark evening background](https://fitlock.io/_astro/cover.DvX6Php0_1EI3Nv.webp)

    Health

    ## [Phone before bed: what the sleep research says](https://fitlock.io/blog/phone-before-bed/)

    What using your phone before bed does to your sleep, according to the NHS and sleep researchers, plus a practical wind-down routine worth trying tonight.

    26 September 2026 6 min read

- ![Fitlock on iPhone, showing the Earn my time rule and the Stats screen](https://fitlock.io/_astro/cover.BUWzNSVZ_Z1OESKe.webp)

    News

    ## [Fitlock is out now](https://fitlock.io/blog/fitlock-out-now/)

    Fitlock blocks distracting apps until you hit your daily health goals. Here's why we built it and how to get started.

    15 November 2023 2 min read