The irony: using an app to use your phone less.

But sometimes you need tools to fight tools.

Here are apps that help you take control back.

What Is Digital Minimalism?

Cal Newport defined it: “A philosophy of technology use in which you focus your online time on a small number of carefully selected activities that support things you deeply value.”

Translation: Use tech intentionally, not compulsively.

The Problem

Average person:

  • Checks phone 96 times per day
  • Spends 3+ hours on phone daily
  • Picks up phone without reason 58 times
  • Gets interrupted mid-task constantly

That’s not intentional use. That’s addiction.

Types of Digital Minimalism Apps

1. Screen Time Trackers

See how much you actually use your phone.

Awareness is step one.

2. App Blockers

Prevent access to specific apps during certain times.

When willpower fails, use walls.

3. Phone Grayscale/Dumbification

Make your phone boring.

Bright colors = dopamine hits = addiction.

4. Focus Modes

Block everything except essentials during work.

5. Usage Limits

Set daily/weekly caps on certain apps.

The Best Digital Minimalism Apps

Built-In: Screen Time (iOS) / Digital Wellbeing (Android)

Price: Free What it does:

  • Tracks app usage
  • Sets app limits
  • Downtime scheduling
  • Focus modes

Pros: Already installed, works at system level Cons: Easy to bypass, limited blocking strength

Opal

Price: $99/year Best for: Serious iPhone app blocking

What it does:

  • Hard app blocking (difficult to bypass)
  • Session scheduling
  • Screen time insights
  • Focus sessions

Why it works: Actually blocks apps. Not just a reminder — real prevention.

One Sec

Price: Free (Pro $5) Best for: Breaking automatic opening

What it does:

  • When you open a blocked app, forces you to wait and breathe
  • Creates friction before mindless scrolling
  • Shows you how many times you tried to open

Why it works: The pause breaks the automatic habit loop.

Forest

Price: Free (Premium $4) Best for: Gentle focus

What it does:

  • Stay off phone to grow virtual trees
  • Leave app = tree dies
  • Build a forest over time

Why it works: Gamification creates positive motivation instead of restriction.

Before Launcher (Android)

Price: Free Best for: Android minimalism

What it does:

  • Minimal launcher with no app drawer
  • Shows only essential apps
  • Forces intentionality

Why it works: If apps are hard to find, you won’t open them mindlessly.

Blank Spaces (iOS)

Price: $5 Best for: iPhone home screen minimalism

What it does:

  • Replaces app icons with blank spaces
  • Creates a clean, minimal home screen
  • Apps still accessible but not visible

Why it works: Visual minimalism reduces temptation.

Grayscale Mode (Built-in)

Price: Free What it does:

  • Makes your screen black and white
  • Settings → Accessibility → Color Filters → Grayscale

Why it works: Colors trigger dopamine. Remove colors, reduce appeal.

The Digital Minimalism Stack

For maximum effect, combine:

  1. Tracking: Screen Time (see reality)
  2. Hard blocking: Opal (prevent problem apps)
  3. Friction: One Sec (break automatic opening)
  4. Visual: Grayscale (reduce appeal)

Quick Wins

Delete social media apps

Access via browser. The friction is enough to reduce usage 80%.

Move problem apps

Put them in a folder. Off the home screen. Harder to open mindlessly.

Turn off notifications

Almost all of them. You don’t need real-time pings.

Charge phone outside bedroom

Not in arms reach. Morning routine without phone.

Set “phone-free” times

Meals. First hour of day. Last hour before bed. Enforce them.

The Minimalist Phone Setup

Home screen:

  • Calendar
  • Notes
  • Maps
  • Camera
  • Phone
  • Messages

That’s it. Everything else in folders or deleted.

Notifications allowed:

  • Calls
  • Messages from favorites
  • Calendar

That’s it. Everything else off.

Daily limits:

  • Social media: 30 min total (or zero)
  • News: 15 min (or zero)
  • Email: Check 2-3 times, not constantly

Beyond Apps: The Mindset Shift

Apps help, but they’re not the solution.

Questions to ask:

  • What am I avoiding when I pick up my phone?
  • What would I do if my phone didn’t exist?
  • What do I actually value doing with my time?
  • Is this phone use intentional or compulsive?

Digital minimalism is about values, not deprivation.

FAQ

Will I miss important things? Probably not. Important people call. Everything else can wait.

How long does it take to break phone addiction? 2-4 weeks for the compulsion to fade. Longer for full habit change.

Should I delete all apps? No. Keep what’s useful. Delete what’s compulsive.

Is grayscale really effective? For many people, dramatically so. Colors are designed to attract.

What about using phone for work? Digital minimalism isn’t about using phone less for everything. It’s about intentional use.

Related reads:

— Dolce