Screen time, app blockers, sleep and focus.
Short, sourced reads on why we scroll, what it costs, and how to stop.
App blockers and screen time apps
The best app blocker for sleep in 2026
What makes the best app blocker for sleep? How screen blocker apps work on iPhone, and how Apple Downtime, Opal, Sunbreak and SETL compare.
App blockersWhat is an app blocker, and how does it work?
An app blocker stops you opening chosen apps at set times.
App blockersOpal alternatives: 6 apps like Opal, compared honestly
Looking for Opal alternatives? Compare 6 apps like Opal on price, platform and bedtime blocking, from free Apple Screen Time to one sec, Brick and SETL.
Apple Screen Time and cutting screen time
Screen Time limits not working? Why they are easy to ignore, and how to make them stick
Screen Time limits not working? By default Apple lets you skip them.
Screen TimeHow to use Downtime on iPhone for sleep, including the iOS 27 changes
How to set up Downtime on iPhone step by step, what it does and does not block at night, where it went in iOS 27, and how it compares with Sleep Focus.
Screen TimeHow to reduce screen time on iPhone: 8 practical methods
Eight practical ways to reduce screen time on iPhone, from your Screen Time report and app limits to grayscale, Focus and app blockers, with sources.
Screen TimeThe best screen time apps for iPhone in 2026
The best screen time apps for iPhone in 2026 compared: Apple Screen Time, Opal, one sec, ScreenZen, Brick, Sunbreak and SETL, with prices and platforms.
Screen TimeHow much screen time is too much for adults?
How much screen time is too much? There is no official adult limit.
Sleep and scrolling in bed
How to stop scrolling in bed: 7 fixes that actually work
Can't stop scrolling in bed? Seven evidence-based ways to cut screen time at night that don't rely on willpower, from the team behind SETL.
SleepBedtime procrastination: why you stay up late, and how to stop
Bedtime procrastination means going to bed later than you meant to when nothing is stopping you.
Why we scroll: phone addiction and app design
How to stop doomscrolling, especially at night
Doomscrolling is endlessly scrolling through bad news.
PsychologyPhone addiction: the signs, and how to break the habit
Phone addiction is not a formal diagnosis, but problematic smartphone use is real.
PsychologyWhy apps are addictive: the design tricks that keep you hooked
Why apps are addictive comes down to design: infinite scroll, variable rewards, notifications, autoplay, streaks and likes.
Focus, ADHD and distraction
App blocker for ADHD: does blocking apps actually help?
Can an app blocker for ADHD help? What research says about ADHD, phone use and sleep, why removing the option beats willpower, and how to set one up.
FocusDoes it really take 23 minutes to refocus?
The '23 minutes to refocus' figure is everywhere.
The science of screens and sleep
Does grayscale reduce screen time? What the studies show
Does grayscale reduce screen time? Two studies found drops of about 20 to 38 minutes a day.
ScienceScreens, melatonin and sleep: what your phone does after dark
How screen time at night affects melatonin, your body clock and sleep, and what screens really do to your eyes.
SETL blog FAQs
What does the SETL blog cover?
Sourced guides on app blockers, Apple Screen Time, reducing screen time, scrolling in bed, bedtime procrastination, phone addiction and focus.
Who writes the SETL blog?
Jacob Redshaw, founder of SETL. Every statistic links to its original source, and nothing is published without one.
What is the best way to stop scrolling at night?
Decide your bedtime while you are rested, then let something else enforce it. Read seven fixes or see SETL Sleep.
What is an app blocker?
An app blocker stops chosen apps from opening at set times. SETL is an app blocker for iPhone built for bedtime.
Is the SETL blog medical advice?
No. It is general information based on published research. Speak to your doctor about ongoing sleep, attention or mental health concerns.
Your phone can go to sleep first.
Join the SETL waitlist. Get up to 7 nights free when we launch.