Take back the years your phone is quietly taking
One small challenge a day for 30 days. Do it solo or with your family.
iPhone: Settings › Screen Time shows your daily average.
Day 1
FocusPass: App Blocker
Keep the challenge going after day 30. FocusPass blocks the apps you choose with Apple's Screen Time tools, and you ask for a short Pass when you truly need one.
Why small challenges work
Most phone use isn't a decision; it's a reflex. Each challenge breaks one reflex: the morning check, the phone at dinner, the scroll in line, the phone in bed. Thirty days is long enough to notice what you get back, like quieter mornings, better sleep and real conversations, and short enough to finish.
Questions
What is a 30-day phone-free challenge?
Thirty small, specific challenges, one a day, that build up from turning off notifications to a full phone-free day. It's not about giving up your phone; it's about using it on purpose instead of by habit.
How much time do I spend on my phone?
On an iPhone, open Settings › Screen Time and look at the daily average. Enter it above to see what it adds up to over a year and over your life.
Is there a version for families?
Yes. Switch to the Family track for 30 phone-free activities to do together, like a phone basket at dinner, game nights and a screen-free Saturday morning. Parents take part too.
How do I make my iPhone less distracting?
Turn off notifications from apps (keep calls and messages from people), move social apps off the home screen, try grayscale (Settings › Accessibility › Display & Text Size › Color Filters), and set Downtime in Screen Time for evenings.
What if I miss a day?
Just do today's challenge and keep going. The tracker shows your completed days, not a perfect streak.
How can I block distracting apps?
iPhone Screen Time has App Limits. FocusPass, our app, uses Apple's Screen Time tools to block the apps you choose and lets you ask for a short, deliberate pass when you really need one.