Here's how to use Downtime on iPhone: open Settings, tap Screen Time, then Downtime. Tap Scheduled, choose Every Day or Customize Days, and set a start and end time. Add the apps and people you need to Always Allowed. Then set a Screen Time passcode and turn on Block at Downtime, or apps won't truly lock.
These steps are for iOS 26 and earlier. Apple's iOS 27 guide replaces Downtime with Screen Time Schedule, which is covered near the end. Not sure which you have? Open Settings, tap Screen Time and look for a Downtime row.
Downtime is a scheduled break from your screen. Apple describes it as setting specific times when most apps are unavailable, like during dinner or bedtime. During downtime, only calls, messages and the apps you choose to allow are available. Apple says it blocks notifications as well as apps.
A heads-up: a reminder arrives five minutes before scheduled downtime begins. You can ignore it, or start downtime early.
The default is soft: Apple notes that, by default, Screen Time limits can be ignored once they're reached.
The hard version: with Block at Downtime on, restricted apps can't be opened during downtime. They appear dimmed with an hourglass icon.
Open the Settings app and tap Screen Time.
Tap App & Website Activity and turn it on, if it isn't already.
Tap Downtime.
Tap Turn On Downtime Until Tomorrow for an instant break, or tap Scheduled to plan it in advance.
If you chose Scheduled, select Every Day or Customize Days, then set the start and end times.
To stop the schedule later, turn off Scheduled. To set Downtime on your child's iPhone from your own, tap your child's name after you tap Screen Time.
Simple bedtime: Every Day, 10:30 pm to 6:30 am.
School nights and weekends: Customize Days, with 9:30 pm to 7:00 am from Sunday to Thursday and an 11:00 pm start on Friday and Saturday.
A break right now: Turn On Downtime Until Tomorrow, no schedule needed.
Always Allowed apps and contacts stay available during downtime and after you reach time limits, for example in an emergency.
Go to Settings, tap Screen Time, then tap Always Allowed.
Tap Contacts to choose who you can communicate with. You can change it to Specific Contacts, then pick Choose From My Contacts or Add New Contact.
Go back, then tap the Remove button below Allowed Apps or the Insert button below Choose Apps to build your list.
Keep the list short: the apps you'd need in a real emergency, plus anything you use for health or safety. Leave out browsers and social apps. Every app you add is a hole in your Downtime.
This is the switch most people miss. Apple says that if you set a Screen Time passcode, you can choose whether apps are completely blocked or just dimmed during downtime.
Set a passcode: go to Settings, tap Screen Time, scroll down and tap Lock Screen Time Settings. Enter a four-digit passcode, then enter it again.
Go to Settings, tap Screen Time, tap Downtime, then turn on Block at Downtime.
With it off, you see a reminder that it's downtime, but you can choose to keep using your apps.
Downtime works best when someone else holds the passcode, as when a parent manages a child's iPhone. On your own phone, you hold every key. The common gaps:
Block at Downtime is off. You get a reminder and carry on.
You know the passcode. Typing it lets you change anything.
Passcode Recovery. Apple recommends setting it up so you can reset a forgotten code with your Apple Account. That's sensible, but it also means you can reset the code yourself.
The off switch. Apple notes that turning off App & Website Activity turns off reporting, Downtime, App Limits and Always Allowed. Without a passcode, nothing stops you.
Always Allowed creep. One "just this once" app at a time, the list grows until Downtime blocks nothing you care about.
Other devices. If your iPad or Mac isn't covered, you simply switch screens.
Hand over the passcode. Ask a partner or friend to set it while you look away. You can still ask them for it, which keeps a pause in place.
Cover every device. Turn on Share Across Devices in Screen Time so your schedules apply to your iPhone, iPad and Mac signed in to the same Apple Account.
Make it physical. Charge your phone outside the bedroom during downtime. Distance does what settings can't.
Start realistic. A window you keep beats a strict one you override every night. Tighten it after a good week.
Check the results. Screen Time's weekly report shows whether late-night use is actually dropping.
Apple's iOS 27 iPhone User Guide doesn't mention Downtime. Instead, Screen Time Schedule sets when apps are available and Time Allowances set how long. Apple says both need iOS 27 or later on all your Apple devices.
Go to Settings, tap Screen Time, tap Screen Time Schedule, then turn on Schedule.
Tap Add Schedule, tap the days of the week it covers, then tap Done.
Tap a Time Window to rename it, change its start or stop time, or choose which Time Allowance categories are available.
Always Allowed is still there: go to Settings, tap Screen Time, tap Always Allowed, then tap Add People or Add Apps. For the full iOS 27 setup, see our guide to Screen Time limits on iPhone.
Usually Block at Downtime is off, so you only get a reminder. Set a Screen Time passcode, then turn it on. Also check that Scheduled is on and the app isn't in Always Allowed.
Not by default. Apple says calls, messages and the apps you allow stay available. To narrow who can reach you, tap Always Allowed, then Contacts, and choose Specific Contacts.
Yes. Choose Customize Days instead of Every Day, then set times for each day.
Go to Settings, tap Screen Time, tap Downtime and turn off Scheduled. If you set a Screen Time passcode, you'll need it to make the change.
Downtime is a fixed window. Time Debt: Screen Time works with daily allowances instead: you pick apps, categories and websites with Apple's picker, set separate weekday and weekend limits, and can borrow 5, 10, 15 or a custom number of minutes within a cap, repaid automatically from tomorrow with no interest. Protected hours, which can cross midnight, let you decide in advance whether borrowing is allowed, emergency access removes all Time Debt shields until tomorrow at no cost, and there's no account and no ads.
Get Time Debt free on the App Store
Apple Support: Set schedules with Screen Time on iPhone (iOS 26)
Apple Support: Get started with Screen Time on iPhone (iOS 26)
Apple Support: Create, manage, and keep track of a Screen Time passcode on iPhone (iOS 26)
Apple Support: Change your Screen Time passcode on an iPhone or iPad
Apple Support: Set Screen Time Schedules and Time Allowances on iPhone (iOS 27)