Instead: Reduce Screen Time

Instead helps you spend less time scrolling and more time on things you actually want to do. The app turns your screen time into simple, practical activity ideas based on your interests. Choose what you care about, see your screen time, and get suggestions for real things you can do instead. How it works: Choose your interests Pick the areas you want more of in your life, such as fitness, music, food, travel, art, and more. See your screen time Instead can use today’s screen time from your device when permission is granted. If automatic access is unavailable or declined, you can enter your screen time manually. Get ideas for what to do instead Instead suggests concrete activities linked to your interests, so you have an easier next step than opening another app. A calmer way to use your time Instead is not about guilt or strict productivity. It is about noticing where your time goes and choosing a better alternative when you want one. Privacy-conscious by design Screen-time and app-usage information is intended to stay on your device. Optional waitlist information is only sent if you choose to submit the form. Instead is not a medical, therapy, or treatment app. It is a simple reflection and activity-suggestion tool for people who want more intentional alternatives to phone time.