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An iPhone running iOS 18 or later. Focus near Mac also needs a Mac running macOS 15 or later with Bluetooth.

Interval uses Apple's Screen Time to watch the apps you choose and lock them when you reach your limit. Apple keeps your app usage private. Interval only sees what you choose, and your data never leaves your phone.

Open Interval, go to Profile → Permissions and tap Open Settings. You can also find Interval in your iPhone's Settings app.

Set gentle limits on the apps you choose. We'll check in once, then lock the app when you reach your limit. Pick the tasks that can unlock it, and we'll choose one each time. You can change both times with the sliders on the Anti-Doom screen.

Your time builds up within a session. If you're away from your chosen apps for longer than the break you pick (15, 30 or 60 minutes), the count starts again from zero. Shorter breaks still count toward the same session. A locked app stays locked until you complete a task.

iOS doesn't let a block screen open apps. Instead, Interval sends you a notification that takes you straight to your unlock task. Opening Interval at any time also goes straight to the task.

Check that notifications are allowed for Interval in your iPhone's Settings → Notifications → Interval. You can always open Interval yourself to get to your task.

There are five: 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) and Stretch (a 60-second stretch). You choose which tasks can appear, and Interval picks one of them at random each time an app locks. If only one is switched on, you'll always get that one.

Yes. Go to Profile → Unlock tasks and switch tasks on or off.

Interval will just check in, without locking. You'll get an "are you sure?" at your check-in time and again at your lock time, and you can carry on each time. During Focus or Focus near Mac, Open anyway opens the app straight away.

This task uses your iPhone's motion sensors. Make sure Motion & Fitness is allowed for Interval in Settings → Privacy & Security → Motion & Fitness. Steps are only counted while the task is open.

Pick a preset such as Work, Study or Sleep, or make your own. Choose the apps to block and how long to focus for: 30 minutes, 1 hour, 2 hours or until you turn it off. You can end a focus session early at any time.

If you really need a blocked app during a focus session, tap Open anyway and complete a short task. The app then opens for 5 minutes of use before it's blocked again. If you've turned every unlock task off, it opens straight away.

Focus near Mac is part of Interval Premium. Install and open Interval on your Mac. It sits in the menu bar at the top of the screen. Then, on your iPhone, open Focus near Mac, keep your phone close and tap Find my Mac. Choose the apps to block, then sit where you normally do and tap Measure so Interval learns your desk distance.

Check that Bluetooth is on for both devices, and that Interval is allowed in your Mac's System Settings → Privacy & Security → Bluetooth. Keep Interval running in the Mac's menu bar, and switch on Open at login there so it's always ready.

If you swipe Interval away in the app switcher, iOS stops it reconnecting to your Mac in the background. Open Interval once and it will reconnect.

Open Focus near Mac and try a different distance (Desk only, Nearby or Same room), or measure your desk distance again from where you usually sit. Focus near Mac only blocks apps while your Mac is in use, which means unlocked with recent keyboard, mouse or trackpad activity.

The free plan lets you watch or block 1 app. Interval Premium unlocks unlimited apps, every Focus mode plus your own, and Focus near Mac.

£3.99 a month after a 7-day free trial. Payment is handled by Apple through your App Store account. Prices may vary by country.

On your iPhone, open Settings, tap your name, then Subscriptions → Interval. Or manage your subscriptions directly. Cancel at least 24 hours before your trial or billing period ends to avoid being charged.

Open Interval's Premium screen and tap Restore. Make sure you're signed in with the same Apple Account you subscribed with.

Refunds are handled by Apple. You can request one at reportaproblem.apple.com.

None. There are no accounts, no tracking and no ads. Your settings and app usage stay on your devices, and Focus near Mac talks directly between your iPhone and Mac over Bluetooth. Read our privacy policy.