PhoneLess: Reduce Screen Time

PhoneLess helps you reduce screen time, break the pull of distracting apps, and build a healthier relationship with your phone. It gives you different ways to change your habits, helps you understand what works for you, and connects you with people trying to do the same.

Your phone isn't the enemy. But sometimes a quick check turns into 30 minutes of scrolling, an app gets downloaded again, or a screen-time limit gets dismissed without thinking.

Instead of expecting one solution to work for everyone, PhoneLess gives you different ways to take back control — from app blocking and physical barriers to challenges, accountability and tools to understand your habits.

BLOCK DISTRACTING APPS

Choose the apps and websites that take more of your time than you'd like and block them using Apple Screen Time permissions. Create focused periods for work, study, sleep or simply being away from your phone.

Block or limit:
• Instagram, TikTok, Facebook, X and Snapchat
• YouTube, Netflix and entertainment apps
• Reddit and other scrolling-heavy apps
• Games, dating and shopping apps
• News and distracting websites
• Adult content and pornography
• Or any other apps you choose

MAKE IT HARDER TO GIVE IN

PhoneLess lets you create stronger commitments around the apps you want to use less. And when you want a physical barrier, there's Poff.

GO PHYSICAL WITH POFF

Poff is an optional NFC blocker that takes app blocking outside your phone. Choose your apps, tap your iPhone to Poff, and they stay blocked until you physically return and tap Poff again.

Unlocking becomes a conscious decision instead of another button you tap without thinking.

DON'T DO IT ALONE

Changing your relationship with your phone doesn't have to be a solo thing. Create groups with friends, see each other's progress, take on challenges together and add accountability when willpower isn't enough.

Connect with a community of people trying to reclaim their time, share progress and learn from people working toward the same thing.

LEARN WHAT ACTUALLY WORKS FOR YOU

PhoneLess isn't just about making your Screen Time number go down. We want you to understand your relationship with your phone.

Explore different approaches to digital wellbeing, learn about the thinking and research behind them, try them yourself, and see what helps you change. PhoneLess helps you discover what works for you and build habits that last beyond the app.

MAKE CHANGE SOMETHING YOU WANT TO KEEP DOING

Reducing screen time doesn't have to feel like punishment. Take on challenges based on your screen-time progress, build streaks, complete quests, earn rewards and customize Doomi as you improve.

Track your screen time, Doom apps and focus habits so you can actually see your progress.

USE PHONELESS FOR THE MOMENTS THAT MATTER

• Reduce social media and doomscrolling
• Focus while working or studying
• Protect your sleep from late-night scrolling
• Be more present with friends and family
• Create healthier digital boundarie