One-time setup to enforce your dumb phone. Takes about 10 minutes. You'll need a trusted person to hold the passcode.
Hand your phone to someone you trust.
They create a 4-digit passcode that you don't know. This is your escape hatch — strict enough to stop impulse scrolling, but someone can unlock it if you genuinely need access.
Select All Apps & Categories.
Set the time limit to 15 minutes.
This gives you a small buffer for any non-approved app, but not enough to fall into a scrolling hole.
Add each of these apps to the Always Allowed list:
These apps bypass all limits and are always available.
Toggle Safari off. This prevents using the browser as a workaround for blocked apps. You can still open links from Messages and other apps — they'll use the in-app browser.
Open this site in Safari. Tap the Share button (square with arrow), then tap Add to Home Screen.
Move the Dumbphone icon to your first home screen page. Move all other apps to later pages or the App Library.
When you unlock your phone, Dumbphone is the first thing you see.
Your phone is now a dumb phone. If you hit a 15-minute limit on a non-approved app, iOS will show "Request More Time" — your passcode holder can grant temporary access for genuine needs.