UnplugSee what your daily screen time adds up to over the rest of your life, drawn week by week, then take some of it back with a daily log, your apps sorted, a self-check and a day-by-day plan, with nothing uploaded.
Copy the day's numbers from your phone's screen time report. A minute each evening is enough to see where you are going.
Every square is one week of your life. See what your daily screen time adds up to over the years you have left, and what you could do with some of it back.
Add the apps you use most with the minutes and alerts from your phone's report, then say how each one leaves you feeling. Unplug sorts them into what to keep, limit and cut.
Ten statements from a published smartphone scale. Answer for how things have been lately, then take it again in a few weeks to see what changed.
A day-by-day plan: small steps that build on each other, and a screen time aim that comes down a little each day.
Keys while you use the tool: 1 to 5 switch views, [ and ] the day before and after.
On Your time type your age, the age you expect to live to and how long you sleep, then move the screen time slider to your daily average outside work. The grid shows every week of a life, with your screen hours put together at the end.
Each evening open your phone's screen time report and copy three numbers into Today: screen time, pickups and notifications. Add when you first looked at the phone and how the day felt. The 30-day chart draws each day against your aim.
On Your apps add your three or four most used apps, with the minutes and alerts a day from the report, and say whether each one leaves you feeling better, worse or no different. Unplug lists what to keep, limit and cut.
On Check answer ten statements from strongly disagree to strongly agree, with the mouse or the keys 1 to 6. You get a total from 10 to 60 and the statements you agreed with most, which can start a plan.
On Plan choose up to three things to work on, the length, the start and the pace. Each day brings one to three small steps and an aim that comes down. Tick the steps, swap one you dislike, and add the plan to your calendar.
On Today press Put the phone down, choose how long and lock the phone. The time counts towards your phone-free hours for the week. When the pull to check comes, I want to check my phone gives you 90 seconds of slow breathing first.
A daily number such as 4 hours is easy to shrug off. Drawn as weeks of whole days and nights at the end of the grid of your life, the same number has a size you can see, and the Take back slider shows what an hour less returns.
Not every minute on a phone is the same. Unplug asks how each app leaves you feeling, keeps what helps, limits what you do not miss and cuts first what leaves you feeling worse, and turns off the alerts apps send by themselves.
The plan starts with easy set-ups such as turning off alerts from apps, then adds habits and one-day tries, with a screen time aim that comes down a little each day instead of a sudden stop.
The last seven days against the seven before, the days in a row within your aim, pickups an hour and your phone-free time all come from the numbers you log, never from an average of other people.
The check uses the ten statements of a published smartphone scale. Its cut-offs were set for young teenagers, so Unplug does not rate an adult's score: it shows how your own answers change from one check to the next.
Unplug cannot see your phone; you type the numbers. Everything you enter stays on your device, kept in this browser between visits, and a backup file moves it to another browser.
Phones keep their own daily report. On Android it is Digital Wellbeing in Settings: screen time, unlocks and notifications per day and per app. On an iPhone it is Screen Time in Settings, where See All App and Website Activity shows the day, pickups and notifications.
Some alerts are a person who wrote to you; many are an app inviting you back, such as offers, likes or news. Unplug treats them differently: people who need a quick reply stay on, other messages wait in a summary, and app alerts are the first to turn off.
The American Academy of Ophthalmology recommends the 20-20-20 rule for screen work: every 20 minutes, look at something about 6 metres (20 feet) away for 20 seconds. It is one of the plan's steps for eyes, neck and posture.
It is free, with no registration. Like every page on ZeroDataUpload, it is supported by advertising. The numbers you type, your apps, your check answers and your plan stay on your device: they are kept in this browser between visits and never sent to a server. Delete everything, under Settings, removes them.
No. A web page cannot see what other apps on your phone do, so you copy the numbers yourself from your phone's own report: Digital Wellbeing on Android, Screen Time on an iPhone. A minute each evening is enough: screen time, pickups and notifications for the day.
It multiplies your daily screen time by the days left until the age you expect to live to, and shows the total as whole weeks of days and nights, put together at the end of the grid of your weeks. The age you expect to live to is your own guess; 80 is only an example. Moving Take back shows what an hour less a day returns.
The statements are the Smartphone Addiction Scale, short version, published by Kwon and others in PLoS ONE in 2013, worded for adults. That study worked with school students of about 14 in South Korea and suggested cut-offs for them; there is no agreed cut-off for adults, so Unplug gives no verdict. It shows your total from 10 to 60 and how it changes between your own checks. It is a self-check, not a diagnosis.
You give the minutes and alerts a day from your phone's report and say how the app usually leaves you feeling. An app that leaves you feeling worse is cut back first, one with no change gets a limit when it takes 45 minutes or more, and one that leaves you feeling better is kept. Alerts from people who need a quick reply stay on, other people's messages go into a summary and alerts the app sends by itself are turned off. These are suggestions you can ignore.
Yes. Add to calendar saves a calendar file with one all-day entry for each day of the plan: its new steps, the habits to keep going and the day's screen time aim. Open the file and your calendar app adds the entries. Print and Copy give the same plan on paper or as text.
The Life Discipline Tracker scores a whole day across 23 areas of life, with screen time as a few of its items; Unplug is only about the phone, with your apps, a self-check and a plan. The Clock's timer counts down any length and rings; Unplug's phone-down timer counts the time you spend without the phone towards your week. Prana is a full breathing tool with fifteen techniques; Unplug's urge pause is one 90-second slow breath to wait before you pick the phone up.