1. Pick the specific loops instead of blaming your whole phone
Start with the apps where time tends to disappear. That might be one social network, short-form video, a news feed, or a combination. A targeted limit is easier to understand than a vague goal to use your phone less.
If two apps are part of the same loop, a shared timer can make sense. If one deserves fifteen minutes and another an hour, keep them in separate timers.
2. Choose a limit you can actually learn from
The first timer does not need to be strict. Its job is to reveal the point where your attention usually slips into autopilot. A realistic fifteen- or thirty-minute limit can teach you more than an impossible rule that you disable immediately.
Once the interruption appears, notice what you want to do next. Stopping is useful, but consciously choosing another interval is still different from forgetting how long you have been there.
3. Put the reminder inside the behavior
A reminder that appears after you close the app is too late. Come To is designed to interrupt while the selected app is still in use, creating a visible break in the loop.
The point is not to shame you for scrolling. It is to return the choice to the foreground before another twenty minutes disappear.