Free 7-day guide
Cut an hour of screen time a day.
One Hour Back is a free 7-day guide. One small move a day, about ten minutes each, and by the end of the week your phone is set up to hold the line for you.
One small move a day.That's the whole method.
Most people check their phone about a hundred times a day, and almost none of those checks are decisions. That's not a willpower problem. It's a setup problem, and setup problems are fixable.
Each day of the guide takes about ten minutes: measure where the hours go, protect your mornings, protect your evenings, put the distracting apps out of reach. You decide everything once, with a clear head. After that it runs on its own.
An example week
Day 1 9 hours
How it works
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Get the guide.
Drop your email and the PDF is yours.
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Download the app.
The guide pairs with enough., our iOS app. The 7-day program is free. No card, no trial required.
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Start with day one.
Ten minutes today. One move a day after that.
Reviews of the App
Prevented me from mindlessly scrolling and playing phone games in bed out of habit, and now I don't reach for those apps anymore.
I like that it doesn't use shame-based tactics.
Automatically blocking apps while driving is my favorite feature (life saving literally).
About enough.
enough. is made by two people who check their phones too much and decided to do something about it. We spent 15 years in the industries built to capture attention, so we know how the pull is built. We got our own screen time from 8 hours a day to 3.
Ready for day one?
Drop your email and the PDF is yours. Ten minutes today. One move a day after that.
