Interval - Stop Doom Scrolling
Screen Time & App Blocker
Free · In‑App Purchases
A quick look at your phone shouldn't cost you an hour. Interval gently interrupts endless scrolling on the apps that pull you in, so you can put your phone down and get back to your day.
No streak guilt and no cartoon mascots, just a quiet pause when you need one.
ANTI-DOOM SCROLLING
Choose the apps you lose time to. Interval keeps count quietly in the background. After 10 minutes it checks in and asks if you're sure you want to keep going. At 20 minutes it locks the app until you complete a short task. You can change both times, and your session resets after a proper break of 15, 30 or 60 minutes.
MINDFUL UNLOCKS
To open a locked app, take a moment first. Pick the tasks that can unlock it, and Interval chooses one each time:
• Breathe: 45 seconds of slow breathing
• Quick maths: solve 3 quick sums
• Set an intention: type a short mindful phrase
• Take a walk: walk 100 steps
• Stretch: a 60-second stretch
Prefer a gentler approach? Turn every task off and Interval will just check in, without locking.
FOCUS MODES
Start a Focus for Work, Study, Sleep, Reading, Fitness or Personal time, or make your own. Block distracting apps for 30 minutes, an hour, two hours or until you turn it off. If you really need an app, tap Open anyway and complete a short task for 5 minutes of use.
FOCUS NEAR MAC
Install Interval on your Mac and your iPhone knows when you're at your desk. Sit down to work and your distracting iPhone apps are blocked automatically. Step away and they come back. Interval learns your desk distance, and you choose how close counts: desk only, nearby or the same room.
SEE THE TIME YOU SAVE
Interval compares your use with your average in the week before you installed it, so you can see the hours you've won back. Check a 14-day chart and see which apps you're spending less time on.
PRIVATE BY DESIGN
Interval is built on Apple's Screen Time. Your app usage stays on your iPhone, and Focus near Mac talks directly between your own devices over Bluetooth. There are no accounts, no ads and no tracking, and we never see how you use your phone.
INTERVAL PREMIUM
Interval is free to use with one app. Premium unlocks:
• Unlimited apps and whole categories
• Every Focus mode, plus your own
• Focus near Mac
Premium is billed monthly after a 7-day free trial. Payment is charged to your Apple Account when the trial ends. Your subscription renews automatically unless you cancel at least 24 hours before the end of the current period. Manage or cancel any time in your Apple Account settings. Prices may vary by country.
Interval for Mac requires a Mac with Bluetooth running macOS 15 or later. Interval for iPhone requires iOS 18 or later.
Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Privacy Policy: https://useinterval.app/privacy/
Support: https://useinterval.app/support/
Ratings & Reviews
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What's New (1.0.2)
Locked apps now unlock at midnight, so each day starts fresh. Prefer them to stay locked until you complete a task? Switch off "Unlock at midnight" on the Anti-Doom screen.
New with Premium: Focus at my desk. Choose a Bluetooth device that stays on your desk, and your distracting apps are blocked while you're sitting there. No Mac needed.
Interval's notifications now get through your Focus modes, so the tap that takes you to your unlock task isn't hidden.
A fresh new welcome for first-time users, with a few quick questions about your phone habits.
The developer, JOSEPH SUTHERLAND, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- JOSEPH SUTHERLAND
- Size
- 2.9 MB
- Category
- Productivity
- Compatibility
Requires iOS 18.0 or later.
- iPhone
Requires iOS 18.0 or later. - Mac
Requires macOS 15.0 or later.
- iPhone
- Languages
- English
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Interval Premium $3.99
- Copyright
- © 2026 Joseph Sutherland