How it works
Notice the urge
Each time you feel the pull to scroll, check, or zone out — just notice it. That's all.
Log the moment
Open Pause and capture what you felt, what triggered it, and how strong the impulse was.
Pause before acting
Take one breath. Then decide — consciously — what to do next. That's the whole practice.
Your journey
24h Detox
Start small. Just observe your screen impulses for one day. No rules, no restrictions.
72h Reset
After 24h, unlock the 3-day reset. Patterns emerge. You'll see your triggers, your peak times, and the gap between impulse and action.
Keep going
Continue with longer programs — sleep, nutrition, exercise, focus — with research-backed scoring and deeper tracking.
Why it works
See your patterns
Track every urge and see when, where, and why you reach for your phone.
Build awareness
Awareness is the first step to change. The more you notice, the less autopilot controls you.
Sleep and focus
Less screen time means better sleep, more focus, and more energy for what matters.
Gentle, not strict
No bans, no guilt. Just curiosity and a little structure to help you reset.
FAQ
Do I have to delete my apps?
No. The point isn’t restriction — it’s observation. Keep everything installed. Just start noticing when and why you reach for it.
Is this free?
The 24h and 72h detox programs are free. Paid plans start at less than a coffee per month.
What happens after the detox?
You’ll have a clear picture of your habits. You can continue with other free programs, or upgrade for access to more — sleep, nutrition, exercise, and focus tracking.
What if I miss a day?
Pick up where you left off. The value is in the awareness, not perfection.