Where to find Screen Time and what it controls

Screen Time is built into every iPhone and lets you see how much time you spend in each app, set daily limits, and restrict what your device can do at certain times. You reach it through Settings > Screen Time. The first time you open it, iPhone asks whether you're setting limits for yourself or for a child — this choice determines what you can and cannot do later, so pick the right one before you continue.

Screen Time tracks five things: total device time, time in each app category (Social Media, Entertainment, Productivity, and others), notifications received, and pickups (how many times you unlocked your phone). It also lets you schedule downtime — a window when only calls and messages get through — and set app limits that lock you out after a certain number of minutes.

The data resets at midnight each day. If you want to see patterns across weeks, swipe left on the chart at the top of the Screen Time screen to view the past week's average.

Key Takeaways

  • Screen Time lives in Settings > Screen Time and shows you exactly how much time you spend in each app every day.
  • Downtime is a scheduled window (for example, 9 p.m. to 7 a.m.) when only calls and messages work; all other apps are locked.
  • App Limits let you set a daily time budget for specific apps or entire categories, after which the app becomes unusable until the next day.
  • If you set a Screen Time passcode, you will need it to change these settings or to override a limit — write it down somewhere safe because Apple cannot reset it for you.
  • Communication Limits restrict who can contact you during downtime, which is useful if you are managing a child's device.

Setting up downtime to lock your phone at specific hours

Downtime is the simplest way to enforce a hard stop. During downtime, your iPhone shows only the Phone and Messages apps; everything else is grayed out and unusable. Open Settings > Screen Time, tap Downtime, and toggle it on. Then set a start time and an end time — for example, 10 p.m. to 6 a.m.

If you try to open an app during downtime, iPhone shows a message saying the app is restricted and offers a button to request more time. Tapping that button asks for 15 more minutes, which you can grant or deny. If you are managing your own device, you can tap "Ignore Limit" to bypass it entirely, but if you set a Screen Time passcode (explained below), you will need that passcode to ignore it.

Downtime applies to the entire device, not individual apps. If you want to allow certain apps during downtime — for instance, a meditation app or a work communication tool — you need to add them to the Always Allowed list instead (see the section below).

Creating app limits for specific apps or categories

App Limits let you set a daily time budget for one app or an entire category. Once you hit the limit, the app locks until midnight. Open Settings > Screen Time, tap App Limits, and tap Add Limit. Choose whether you want to limit a single app (like Instagram) or a whole category (like Social Media). Then set the number of hours and minutes you want to allow each day.

You can set different limits for different days of the week. For example, you might allow 2 hours of Entertainment on weekdays but 4 hours on Saturday. Tap the days of the week at the bottom of the limit screen to customize it.

When you hit an app limit, the app icon turns gray and shows a clock symbol. Tapping it displays a message saying time is up and offers a button to request 15 more minutes. Like downtime, requesting more time requires your Screen Time passcode if you set one. You can also delete a limit at any time by swiping left on it in the App Limits list.

Protecting your changes with a Screen Time passcode

Without a passcode, you can change or remove any limit whenever you want — which defeats the purpose if you are trying to hold yourself accountable. Setting a Screen Time passcode forces you to enter a code before you can adjust downtime, app limits, or override a restriction. Open Settings > Screen Time, tap Screen Time Passcode, and choose Use Screen Time Passcode. iPhone asks you to create a six-digit code and confirm it.

Write this passcode down and store it somewhere safe, separate from your phone. Apple cannot reset a Screen Time passcode if you forget it. If you lose it, your only option is to erase the device and set it up again from scratch, which will also erase all your data unless you restore from a backup.

If you share your Apple ID with someone else (which is not recommended for security reasons), they can see your Screen Time data and change your passcode if they know it. If you are managing a child's device, use a separate Apple ID for the child and a different passcode for their Screen Time.

Allowing specific apps to work during downtime

The Always Allowed list is where you add apps that should work even during downtime. This is useful for apps you genuinely need — like your phone's native Phone app, Messages, Maps, or a medical app. Open Settings > Screen Time, scroll down to Always Allowed, and tap Edit. Tap the green plus button next to any app you want to add.

By default, Phone and Messages are already in the Always Allowed list. You can remove them if you want a true digital blackout, but most people keep them so they can still receive calls and texts. Apps in the Always Allowed list are not subject to app limits either — they work at full capacity even if you have set a limit on their category.

Remember that adding an app to Always Allowed does not exempt it from app limits you set specifically for that app. If you set a 1-hour limit on Instagram and also add it to Always Allowed, the 1-hour limit still applies — Always Allowed only overrides downtime.

Viewing your Screen Time report and understanding the data

The top of the Screen Time screen shows a chart of your total device time for today and the past week. Below that, you see a breakdown by category (Social Media, Entertainment, Productivity, Health & Fitness, and others) and the time you spent in each. Tap any category to see which individual apps you used within it and for how long.

Notifications shows how many notifications you received today and which apps sent the most. Pickups shows how many times you unlocked your phone. These numbers are useful for spotting habits — for example, if you pick up your phone 200 times a day, you might want to turn off notifications from certain apps so you are not tempted to check them constantly.

The data is purely informational; it does not enforce any limits by itself. You have to set downtime or app limits to actually restrict what you can do. Some people use the report alone as a motivation tool, checking it daily to see whether they are staying within their own goals.

Adjusting Screen Time settings for a child's device

If you chose "This is my child's iPhone" when you first opened Screen Time, the settings work differently. You manage the child's limits from your own device using Family Sharing. Open Settings on your iPhone, tap your name, tap Family Sharing, and select the child. Tap Screen Time, and you can now set downtime, app limits, and communication limits for their device remotely.

The child cannot change or remove these limits without your approval — they can request more time, but the request goes to you, and you decide whether to grant it. You can also see their Screen Time report in real time, so you know exactly how much time they are spending in each app.

If the child's device is lost or stolen, you can use Find My to locate it or erase it remotely. Screen Time settings remain in place even if the device is erased, so the child cannot bypass them by resetting the phone.

Frequently Asked Questions

What happens if I forget my Screen Time passcode?

You cannot reset it through Apple's website or by calling support. Your only option is to erase the device completely and set it up again, which will also delete all your data unless you restore from a backup. To avoid this, write your passcode down and store it somewhere you will remember.

Can I set different app limits for weekdays and weekends?

Yes. When you create or edit an app limit, tap the days of the week at the bottom of the screen to choose which days the limit applies to. You can set a 1-hour limit for weekdays and a 3-hour limit for Saturday and Sunday, for example.

Does Screen Time track time when my phone is in airplane mode?

No. Screen Time only counts time when your device is actively in use and connected to the internet or cellular service. Airplane mode stops the tracking, but downtime and app limits still enforce themselves — you just will not see the usage data.

If I set an app limit, does it affect notifications from that app?

No. App limits only lock the app after your time is up; they do not silence notifications. If you want to stop notifications from an app, go to Settings > Notifications, find the app, and toggle off Allow Notifications. You can also manage notifications separately from Screen Time.

Can I see my child's Screen Time data if they use a different Apple ID?

Only if you set up Family Sharing and added them as a child account. If they have their own independent Apple ID, you cannot see their Screen Time data unless they share their device with you. For children, use a child account under Family Sharing so you can monitor and manage their device remotely.