Free Time

Use your phone mindfully

What is Free Time?

Free Time is a mindful app blocker that helps you use your apps in moderation. Unlike restrictive app blockers that kick you off your apps, Free Time helps you learn to use them mindfully through an intentional unlocking process.

Here's the core idea: The apps you selected to lock stay locked all day. When you want to use them, you come here to unlock them and return to lock them when you're done.

Part 1: Getting Started

Step 1: Grant Screen Time Permissions

When you first open Free Time, you'll be asked to grant Screen Time permissions. This is required for Free Time to block apps on your device.

  1. Tap "Allow" when prompted
  2. Follow the iOS prompts to authorize Free Time
  3. You'll be taken through the onboarding flow

Why does Free Time need this? Free Time uses Apple's Screen Time API to manage app blocking. This ensures your privacy while giving Free Time the ability to block apps.

Step 2: Set Up Your First Apps

During onboarding, you'll be guided to select which apps you want to lock:

  1. Choose apps to lock - Tap "Select Apps" to see all your apps
  2. Pick the apps you want to manage mindfully (e.g., Instagram, TikTok, YouTube)
  3. Save your selection - These apps will now be locked

Tip: Start with 3-5 apps that you find most distracting. You can always add more later.

Step 3: Understand the Four Tabs

Free Time has four main tabs:

  • Unlock - Where you unlock and lock your apps
  • Schedule - Set up Digital Detox schedules
  • Timer - Start focus sessions (Pomodoro, Deep Focus)
  • Profile - View analytics, settings, and manage your account

Part 2: Daily Workflow (How to Use Free Time Every Day)

The Basic Cycle

Here's how Free Time works on a daily basis:

Step 1: Your Apps Are Locked

Your selected apps stay locked all day automatically. If you try to open a locked app:

  • You'll see the Screen Time restriction screen
  • You'll need to open Free Time to unlock them

Step 2: Unlock Your Apps (When You Want to Use Them)

When you want to use your locked apps:

  1. Open Free Time
  2. Go to the Unlock tab (first tab)
  3. Complete a Mindful Moment - This is a quick puzzle or breathing exercise:
    • Word Unscramble (free users)
    • Math Puzzle (Pro)
    • Breathing (Pro)
  4. Your apps are now unlocked - You can use them freely

Step 3: Use Your Apps

After unlocking:

  • All your locked apps are now accessible
  • You can switch between apps, close and reopen them
  • They stay unlocked - there's no timer counting down
  • You decide when you're done

Important: Free Time doesn't automatically lock apps for you. Apps remain unlocked until you manually lock them.

Step 4: Manually Lock When You're Done

When you're finished using your apps:

  1. Return to Free Time
  2. Go to the Unlock tab
  3. Tap "Lock Now" - The big button at the bottom
  4. Done! Your apps are locked again

Why manual locking? This helps you build awareness and self-regulation. You learn to consciously decide when you're done, rather than being forced off your apps.

Understanding the Stopwatch

When apps are unlocked, you'll see a stopwatch on the Unlock tab showing how long apps have been unlocked. This is just for awareness - it won't auto-lock your apps.

On iPhone 14 Pro and newer, this also appears in the Dynamic Island on your lock screen.

Part 3: Managing Your Apps

Adding More Apps

To add more apps to Free Time:

  1. Go to the Apps tab (second tab)
  2. Find your app group (e.g., "Social Media")
  3. Tap on the group
  4. Tap "Select Apps"
  5. Add or remove apps using the iOS picker
  6. Save your changes

Creating App Groups

App groups help you organize apps by category:

  1. Go to the Apps tab
  2. Tap "+" or "Add Group"
  3. Name your group (e.g., "Entertainment", "Gaming")
  4. Select apps to add to the group
  5. Save the group

Example groups:

  • Social Media (Instagram, TikTok, Twitter)
  • Entertainment (YouTube, Netflix, Twitch)
  • Gaming (all your games)
  • News (news apps you check compulsively)

Removing Apps from Blocking

To stop blocking specific apps:

  1. Go to the Apps tab
  2. Tap on the group containing the app
  3. Tap "Select Apps"
  4. Deselect the app you want to remove
  5. Save your changes

Or delete the entire group if you no longer need it.

Part 4: Setting Up Digital Detox Schedules

What Are Schedules?

Schedules are like a padlock - a second lock that prevents you from easily unlocking your apps during important times.

What Are Schedules Good For?

  • Sleep Mode - Keep apps locked during sleep hours
  • Work Focus - Stay productive during work hours
  • Morning Routine - Start your day without distractions
  • Evening Wind Down - Relax before bed

Creating Your First Schedule

Let's create a Sleep Mode schedule:

  1. Go to the Schedule tab (second tab)
  2. Tap "+" or "Create Schedule"
  3. Choose "Sleep Mode" (or Custom)
  4. Set your times:
    • Start time: 10:00 PM
    • End time: 7:00 AM
  5. Select days - Choose which days this schedule runs (e.g., every day)
  6. Choose which apps - Apply to all apps or specific groups
  7. Save your schedule

How Schedules Work

When a schedule is active:

  • Your apps are locked like normal
  • BUT when you try to unlock them, you'll face a cooldown period
  • This is the "padlock" - an extra layer of protection

Example: During Sleep Mode (10 PM - 7 AM), if you try to unlock Instagram, you'll need to wait through a short cooldown before you can access it. This gives you time to reconsider.

Can I Unlock During a Schedule Emergency?

Yes! In case of emergency, you can still unlock apps during a schedule, but there's a waiting period. This ensures you can always access your apps when truly needed, while adding intentional friction for mindless use.

Part 5: Using Focus Sessions

Pomodoro Technique

Pomodoro is a proven focus method with work and break intervals:

  1. Go to the Timer tab (third tab)
  2. Tap "Start Pomodoro"
  3. Your apps are locked for the focus period (default: 25 minutes)
  4. Work without distractions
  5. When the timer ends:
    • You'll see a completion screen
    • Take a break (5 minutes short break, or 15 minutes long break after 4 sessions)
    • Decide if you want to start the next session

Customizing Pomodoro:

  • Go to Profile → Settings → Pomodoro Settings
  • Adjust focus time, break times, and sessions per round

Deep Focus

Deep Focus is a customizable focus session without structured breaks:

  1. Go to the Timer tab
  2. Tap "Deep Focus"
  3. Choose your duration (15 min, 30 min, 1 hour, or custom)
  4. Your apps are locked for that duration
  5. Work distraction-free

You decide when to take breaks - there's no automatic break system.

Pausing Focus Sessions

If you need to pause during any focus session:

  1. Open Free Time
  2. Go to the Timer tab
  3. Tap the pause button
  4. Your session pauses - you can now access apps
  5. Resume when ready - Tap resume to continue your session

Part 6: Tips & Best Practices

Understanding the Philosophy

"We never kick you off your apps. We help you use them mindfully."

This means:

  • No forced auto-locking - You control when to lock
  • No timers that kick you out - The stopwatch is just for awareness
  • No judgement - We help you build healthy habits, not shame you

Making Free Time Work for You

Start Small

  • Begin with 3-5 of your most distracting apps
  • Add one simple schedule (like Sleep Mode)
  • Build from there as you get comfortable

Create Friction, Not Walls

  • The goal isn't to never use apps
  • It's to use them intentionally, not impulsively
  • The Mindful Moment creates a "speed bump" before use

Be Honest About Locking

  • Don't leave apps unlocked all day "just in case"
  • Lock them when you're done, even if you might use them later
  • Build the habit of unlock → use → lock

Use Schedules Strategically

  • Identify your vulnerable times (morning, before bed, during work)
  • Add schedules for those specific periods
  • Don't over-schedule - start with 1-2 key times

Combine Features

  • Use Schedules for recurring protection (every weeknight)
  • Use Focus Sessions for one-off deep work (important project due)
  • Use both together for maximum focus

Common Workflows

Morning Routine (Recommended)

  1. Wake up with apps already locked (from Sleep Mode schedule)
  2. Do your morning routine without phone distractions
  3. Unlock apps when you're ready to check messages/social media
  4. Lock apps when done checking
  5. Start a focus session if you have morning work

Work Day (Recommended)

  1. Create a Work Focus schedule (9 AM - 5 PM, Monday-Friday)
  2. During work hours, apps have extra friction from the schedule
  3. When you need a break, unlock apps briefly
  4. Lock them when break is over
  5. Use Pomodoro for deep work sessions

Evening Wind Down (Recommended)

  1. Create an Evening Wind Down schedule (8 PM - 10 PM)
  2. This prevents mindless scrolling before bed
  3. Spend time on phone-free activities instead of scrolling
  4. Sleep Mode takes over at 10 PM
  5. Wake up refreshed without late-night scrolling

Next Steps

Your Action Plan

Congratulations! You now know how to use Free Time effectively.

  • Set up your first apps (if you haven't already)
  • Practice the daily workflow: Unlock → Use → Lock
  • Create one schedule for a vulnerable time (we recommend Sleep Mode)
  • Try a focus session (start with Pomodoro)
  • Use Free Time daily for one week to build the habit

Need more help?

  • Check the Support page for answers to specific questions
  • Go to Profile → Help & Support in the app
  • Contact support if you're stuck

Remember: Free Time is a tool to help you build awareness and healthy habits. It's not about perfection - it's about progress. Some days you'll unlock and forget to lock. Some days you'll skip schedules. That's okay. The goal is to gradually build more intentional tech habits. Start small, be consistent, and adjust as you learn what works for you.