Less time in your feeds. More time for your goals.

The habit that erodes productive work isn't opening Instagram at 8pm — it's opening it at 8am, before anything important has been done. Once distraction wins the morning, the rest of the day often follows. You've spent your sharpest hours in a reactive, passive mode rather than doing the work that actually moves your goals forward.

Give your feeds a boundary before a quick break becomes an evening. Choose a daily allowance, then let completed planned actions add a little more app time. The goal is to make room for something you wanted to do. The full set of rules is in how to do a dopamine detox that lasts, and the limits your phone already has are in how to block social media on iPhone and Android.

• A daily app limit helps you notice when a quick break turns into a long scroll.
• Extra app minutes give completed actions an immediate reward.
• No willpower needed in the moment — the structure handles the decision for you.
• When your daily allowance runs out, earn more time through a planned action.

Set a daily allowance for the apps that distract you. Completing planned actions earns extra minutes. When the allowance runs out, selected apps pause until midnight unless you earn more time. Available on iPhone and Android; Android requires Usage Access and Accessibility permissions.

This isn't just a blocker — it's a completion trigger. The blocking is a side effect of having real work to do. When the work is done, the block lifts automatically. That sequence — work earns access — is more durable than any timer or schedule because it's tied to something you actually care about finishing.

• Planned actions connect to your weekly goals, so earning app time also moves something important forward.
• Apps you choose get blocked — you decide what's distracting, not a preset list.
• Completed actions earn more app time, alongside progress toward your goal.
• The rest of the 12Focus system — weekly priorities, review, accountability — runs alongside the blocking.