Download Moment from the Apple App store.
Moment is an iOS app that automatically tracks how much you use your iPhone and iPad each day. If you feel you are using your phone too much, you can set daily limits on yourself and be notified when you go over. You can also force yourself off your device when you’re over your limit.
QualityTime is an Android app on Google Play that allows you to monitor and get real time reports on how much time you spend on your smartphone and apps. You can set usage limits for your device or for specific apps and receive personalized alerts when exceeding the usage limit.
You can also curb your phone usage with the “Take a Break” feature, to digitally unplug yourself from your phone.
Space by Dopamine Labs, Inc is available on both the Apple Store for iOS/Iphones and on Google Play for Androids.
Space forces you to take a break by giving you “breathing space” before opening your favourite apps.