Get Off Your Phone is a Screen Time app that helps you build healthier phone habits by blocking distracting apps, websites, and categories during focus sessions. It is designed for deep work, study, bedtime routines, and any other time you want to protect.

When you start a session, the app applies your selected block list or allow list through Apple Screen Time APIs. The system keeps the rules enforced in the background while the session is active.

GetOffYourPhone uses Apple Screen Time frameworks to let you select apps, categories, and websites and then apply system-level shields during sessions and limits. Screen Time permission is required so the app can actually enforce your blocking rules. Without that permission, the app can still open, but blocking features will be limited.

iOS requires explicit permission before any app can access Screen Time controls. Follow the in-app setup prompts and approve the Family Controls or Screen Time permission requests when they appear.

Get Off Your Phone is built for iPhone and iPad. It is not a Mac app.

Yes, if you enable Cloud Sync and sign in with the same Apple account on each device. Each device still needs its own Screen Time permission.

A Scheduled Session blocks apps during specific days and times. A Daily Open Limit blocks apps 24/7 but lets you open them a fixed number of times per day. A Daily Time Limit gives you a set amount of usage time per day and resets when the new day begins.

A Quick Session is an immediate focus session you can start from the Home screen. It is best for short, on-demand blocks and can include breaks if you set them up.

Yes. You can choose specific apps, websites, and app categories in a block list or allow list.

A Block List blocks only the items you choose. An Allow List flips the model so everything is blocked except the apps and websites you explicitly permit. Allow Lists are a Premium feature.

The free plan is limited to 2 scheduled sessions. Premium removes that limit.

Free Quick Sessions are limited to 60 minutes. Premium lets you go beyond that 1-hour cap.

You can pick up to 50 apps, 50 websites, and 50 categories. This limit is a result of Apple's Screen Time framework limitations.

Allow List selections work a little different than Block List selections. You are still allowed a max of 50 apps and 50 websites. However, any category you select is broken down into the apps and websites it contains (e.g. if you select the Social category and it contains 7 apps and 2 websites, those will count towards your total limit of 50 apps and 50 websites rather than be counted as a category selection).

Yes. You can block the browser app itself, and you can also block specific websites or website categories. If you only block a site, the browser stays available; if you block the browser app, that browser cannot be used to open sites.

Yes. You can add adult domains or related website categories to a block list, or use an Allow List if you want only approved sites available.

Confirm the session is active, the correct block list or allow list is selected, Screen Time permission is still granted, and the app or website is included in your selected apps, categories, or domains. If all that seems correct, try resetting blocked apps by going to the Profile tab in app, then to 'Help & Support', then tapping the 'Reset Blocked Apps' button.

Scheduled Sessions use Apple Screen Time scheduling callbacks. They are designed for recurring focus windows, daily open limits, and daily time limits, but iOS permissions and device settings must remain enabled.

Strict Mode makes sessions harder to bypass. While a strict session is running, it locks editing, stopping, and deleting so you cannot easily undo the session early.

Strict Mode adds stronger restrictions for sessions where you do not want casual edits or stops. Depending on your settings, it can also restrict changes such as app removal, app install, date or time changes, and account changes.

Strict Mode can prevent app uninstall, app installation, date and time changes, and account changes. Those options can be configured separately for Quick Sessions and Scheduled Sessions.

Not normally. If you really need to unlock it, you can use Emergency Override.

Emergency Override is an unlock path for strict sessions. It can be used only ONCE every 7 days, and it affects currently running strict sessions by turning them into normal non-strict sessions. It requires you to either type a random 40-character string, or enter a pre-configured PIN or password. This 7 day cooldown can not be reset by us, so save it for true emergencies!

Those settings are locked while a strict session is active so they cannot be changed to weaken the block mid-session. If you need to adjust them, wait for the session to end or use Emergency Override.

Premium unlocks Strict Mode, Allow Lists, more than 2 scheduled sessions, multi-day scheduling, longer Quick Sessions, extra block screen customization, and more shield tones. We are constantly adding new features as well, and as we do the benefits of Premium will continue to expand!

Yes. The annual plan includes a 7-day free trial.

Monthly and annual subscriptions renew automatically unless you cancel at least 24 hours before the renewal date. Lifetime is a one-time purchase and does not renew.

Open iPhone Settings, tap your Apple Account, go to Subscriptions, and select Get Off Your Phone. You can review plan details there and cancel if you want to stop renewal.

Open the app and tap Restore Purchases in the Premium area. Make sure you are signed in with the same Apple ID you used to buy the subscription.

App Store refunds are handled by Apple. If you need a refund, you need to request it through Apple Support.

Yes. The lifetime plan is a one-time purchase and does not renew.

The reports show screen time trends, app and category breakdowns, pickups, notifications, and summary insights. They are designed to help you see what is pulling your attention the most.

Focus Countdown is a minimal full-screen timer for active Quick Sessions. This allows you to set your phone up somewhere in your workstation to see how much time is left in your session without any extra distractions. You can also adjust the settings in the Profile tab to prevent your phone screen from turning off while this countdown is open.

Yes. You can change the tone, icon style, title, message, and unlock button location. The block screen is meant to feel personal instead of generic. While in the app, go to the Profile tab and then to the Block Shield section to customize the block screen.

Free users can use Minimal, Motivational, and Funny. Premium adds Custom, Tough Love, Phone Tips, Savage Mode, Fun Facts, and Mindful.

The app limits how many icons it shows so lists stay fast and responsive. You can change the icon limit in Settings > App Icons.

Yes. There are master toggles for all notifications located in app in the Profile tab and then in the Notifications section. You can also toggle notifications per Scheduled Session when creating or editing them by going into the Notifications section for that session. Important note: if the master toggles for notifications in the Profile tab are turned off, this will block notifications for all sessions irregardless of what the setting is set to inside each specific session. If you want to control notifications session by session, these master toggles must be set to on.

Yes. GetOffYourPhone supports quick access from widgets and active-session status through Live Activities on compatible iOS versions and devices.

Yes. You can configure the Session Status Widget and Live Activity in Settings so you can see session progress without opening the app.

Cloud Sync keeps your app data in sync across devices through iCloud. It is optional, so you can leave it off if you only want local data on one device.

Yes. You can disable Cloud Sync anytime from Settings > Cloud Sync.

Yes. Turn off Cloud Sync first, then use the delete option in Settings > Cloud Sync. That removes the app's iCloud data while keeping local device data on the phone or tablet you are using.

No personal activity or usage information is sent to us. The app is designed around Apple Screen Time tools and local device behavior.

The app uses Apple's Screen Time and, if you enable it, iCloud/CloudKit infrastructure to operate. You control whether Cloud Sync is enabled, and the app does not need a separate ad profile or social login to block distractions.

Use the contact page or email [email protected] with the iOS version, device model, session type, and a short description of what happened.

Email [email protected].

This usually happens when a category, website, or related domain is part of the selection. In Allow List mode, anything not explicitly allowed is blocked, so the result can feel broader than the icons you picked.

First make sure Screen Time access is enabled and the session is actually active and includes the apps you are trying to block. If the system still seems out of sync, then inside the app open the Profile tab and then Help & Support and tap the 'Reset Blocked Apps' button to force a full refresh. If you are still experiencing issues after all that, please use the Contact page on this website or email us at [email protected]

Apple's Screen Time system can lag behind the app state. Use Reset Blocked Apps from Help & Support to clear stale shields and resync the blocking system.

Use the refresh button in the top-right corner of the picker. If it still looks frozen, close the picker and reopen it. The iOS picker is prone to freezes and crashes, so refreshing it generally is enough to fix the issue.

You cannot delete a block list if it is the only block list you have. You must always have at least one block list created. Create a new block list if you want to delete the current one.