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Phone Setup Optimizer

Transform your phone from a distraction machine to a tool for good

Your Phone Doesn't Have to Control You

Your phone is designed to capture your attention. But you can redesign it to serve you instead. This guide will help you set up your phone to support your Choose90 journey: less mindless scrolling, more intentional connection.

Goal: Make your phone harder to use mindlessly, easier to use intentionally.

📱 iPhone Setup Guide

Step 1: Enable Screen Time & Set Limits

  1. Go to Settings → Screen Time
  2. Tap "Turn On Screen Time"
  3. Set up App Limits for social media apps (30-60 min/day)
  4. Set Downtime (e.g., 9pm-7am) when only essential apps work
  5. Enable "Share Across Devices" to track all your Apple devices

Step 2: Remove Distracting Apps from Home Screen

  1. Long-press any app icon
  2. Tap "Remove App" → "Remove from Home Screen"
  3. Move social media apps to a folder on the last page, or delete them entirely
  4. Keep only essential apps on your main home screen

Step 3: Turn Off Notifications (Selectively)

  1. Go to Settings → Notifications
  2. For each app, choose:
    • Social Media: Turn OFF all notifications (or only allow direct messages)
    • News Apps: Turn OFF breaking news alerts
    • Email: Set to "Deliver Quietly" (appears in Notification Center, not lock screen)
    • Keep ON: Calls, texts from important contacts, calendar reminders

Step 4: Use Focus Modes

  1. Go to Settings → Focus
  2. Create a "Work" focus that only allows work apps
  3. Create a "Family Time" focus that blocks all social media
  4. Create a "Sleep" focus that only allows calls from favorites
  5. Set these to activate automatically based on time or location

Step 5: Change Your Home Screen Layout

  1. Create a minimalist home screen with only:
    • Phone, Messages, Camera
    • Calendar, Notes, Maps
    • One or two most-used apps
  2. Move everything else to App Library (swipe left past last page)
  3. Use Search (swipe down) to find apps when needed

Step 6: Enable Grayscale Mode (Optional but Powerful)

  1. Go to Settings → Accessibility → Display & Text Size
  2. Turn on "Color Filters" → Select "Grayscale"
  3. Add to Control Center for quick toggle:
    • Settings → Control Center → Add "Color Filters"
  4. Why: Grayscale makes apps less appealing, reducing mindless scrolling by 20-30%

🤖 Android Setup Guide

Step 1: Enable Digital Wellbeing

  1. Open Settings → Digital Wellbeing & Parental Controls
  2. Set App Timers for social media (30-60 min/day)
  3. Enable Bedtime Mode (e.g., 9pm-7am) to grayscale screen and silence notifications
  4. Set Focus Mode to pause distracting apps during work hours

Step 2: Organize Your Home Screen

  1. Long-press any app icon
  2. Drag to "Remove" or move to App Drawer
  3. Keep only essential apps on home screen:
    • Phone, Messages, Camera
    • Calendar, Notes, Maps
    • One or two most-used apps
  4. Hide or uninstall apps you don't need

Step 3: Manage Notifications

  1. Go to Settings → Apps & Notifications
  2. For each app:
    • Social Media: Turn OFF all notifications
    • News Apps: Turn OFF breaking news alerts
    • Email: Set to "Silent" notifications
    • Keep ON: Calls, texts, calendar
  3. Use "Do Not Disturb" mode during focus times

Step 4: Use Focus Mode

  1. Open Digital Wellbeing → Focus Mode
  2. Select apps to pause (social media, games, news)
  3. Set schedule or activate manually
  4. Create different modes for Work, Family Time, Sleep

Step 5: Enable Grayscale Mode

  1. Go to Settings → Developer Options (enable if needed: Settings → About Phone → tap Build Number 7 times)
  2. Find "Simulate color space" → Select "Monochromacy"
  3. OR use Bedtime Mode in Digital Wellbeing (automatically grayscales at night)
  4. Add Quick Settings toggle for easy access

🔧 Recommended App Settings

Instagram

Facebook

Twitter/X

News Apps

✅ Recommended Apps to Add

💡 Pro Tips

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