A useful page to leave behind
Choose what happens after the scroll.
Pick a small offline action. Take an optional minute to reset your intention. Then close this page and do something you chose.
This is a short exit plan. Choices stay in this open page and are cleared when you leave or refresh. The tool does not change your phone settings or send your choices anywhere.
One optional device setting for next time
Choose one change that suits your device. Menu names vary by software version. Keep access to essential apps and people.
iPhone
Open Settings → Screen Time. Choose the limits or schedules available in your version. Review Always Allowed for the contacts and apps you need.
Apple’s Screen Time guide includes a version selector.
Android
Open Settings → Digital Wellbeing → App timers to choose one app and a daily limit. Focus mode can pause selected apps. Availability varies by device and account.