Set your own rhythm.
The sleep-first screen time app that protects the start and end of your day: Wind Down, Sleep, and Waking. So you wake up to a life you actually showed up for.
You promised yourself one episode. Then one more reel. Then 90 minutes are gone, your alarm is in five hours, and your phone is the only thing you've been honest with all night.
You've tried Screen Time. You've tried airplane mode. You've tried willpower. None of it worked, because none of it gave you something to do instead.
Don't resist the urge. Redirect it.
The science of breaking phone habits is counterintuitive: restriction backfires. When researchers took a friction prompt apart to see which piece did the work, the winner wasn't the pause or the warning. It was the off-ramp: somewhere for the urge to go instead.
Block-only apps wall you off and wait for your willpower to hold. It doesn't. Tempo builds the half of the equation everyone else ignores, the replacement, and that's the whole product.
It was never a willpower problem. It was a missing replacement.
Most apps want your whole day.
Tempo just needs the edges.
The bookends of your day decide everything else. Protect them, and the middle takes care of itself.
Three modes. One night.
These are the app's real screens. Pick a mode — or just watch the night go by.
This is what answers instead.
No red walls, no shame screen. Tempo intercepts the pickup and offers the exits that actually work at midnight: a four-minute breath, one journaled line, a sleep story.
And you're never trapped. Pause the block when life needs your phone, or end the night's wind-down entirely. You own the decision — Tempo just makes sure it is one.
See how blocking works →What a wind down feels like.
This is the guided 4-7-8 from the app, running for real: the constellation gathers as you breathe in, holds while you hold, and scatters over the long exhale that switches your nervous system off.
Stack it with an eight-minute journal or a sleep story. Twenty minutes that replace ninety minutes of scrolling — same dopamine drop, different ending.
See all rituals →The science is uncomfortably clear.
These are findings from peer-reviewed studies on the behaviors Tempo is built around, not results we're promising you.
This is the "cigarettes on airplanes" moment for phones.
Your phone was stolen by design: dark patterns, dopamine loops, engagement metrics built to extract your attention for profit. A generation is chronically online while their actual lives atrophy. We exist so millions of people don't reach the end of theirs having never truly been there for it.
You're not fighting alone.
Remote workers, parents, founders, night-shift nurses. People on every continent reclaiming their evenings together.
Read the stories →“First app I've used twice and not deleted out of guilt. The brain dump alone is worth it.”
“I haven't opened Instagram in bed in 47 days. No streak shaming, just a habit that finally stuck.”
Set your rhythm.
Free to download. Works tonight. No streaks, no shame, no productivity-bro nonsense.