On iOS go to settings / screen time
Under the bars showing the daily average, tap on “see all activities”
At the top you can tap on the bars and it will show hour by hour what categories you used and when, and at the bottom it will list the apps you used and how long for under “most used”
There you can change that to “show categories” to see which app goes to which category.
You can also tap on the individual lines for further details.
In my view phone use is a big “no” for AF. If you must have a screen then always consider moving the content one size up to a bigger screen. Don’t read or scroll for anything on the phone. Use that piece of tech for calls and quick and rare messages. Move browsing / reading / social media to a laptop (or to a tablet as a very minimum.) Use differentials and look at them at minimum arm’s length.
In my opinion you shouldn’t follow @Hoofjr’s practice. He and I debated over it several times and in my view he basically replicated progressive lenses with multiple pairs of single focus lenses and he juggles between god knows how many pairs of glasses. I know it is working for him. And we also discussed that he chose a very special vision target for himself. His goal is to get to reading glasses for close up and uncorrected at distance which is not the same as EM.
And where I think the “AF at every distance method” is lacking is that you learn to see sharp at different distances with different corrections. But it doesn’t mean that you will be able to see with one correction (that preferably being the uncorrected vision) at multiple distances that should be the ideal end state.
@Hoofjr, nothing personal, we agreed long time ago to disagree on this difference.