The week in one screen
Where it all went.
Every part of your life ranked by the hours it really took and the time nobody chose pulled out and named. One tracked week and the guessing is over.
TempusBack
Reclaim
your time.
You do have time. Let’s find it.
See where your hours actually go. Find what is quietly taking them. Turn the pattern into a plan, and put the time back where it belongs.
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The long arithmetic
4 hours a day is 10 years of your life.
What your daily phone habit adds up to over a lifetime. Move the slider to see yours.
Know your day
One day, fully accounted for.
Sleep, work, commute, leisure, phone. Every block on the timeline, with nothing left as “where did the day go”.
24h
tracked · 0m untracked
4h 15m
leaked on this day
5h
longest focus block
1h 15m
on the phone
New data. New perspective.
The patterns only show up over time.
One day is an anecdote. A week is evidence. As your history grows, TempusBack surfaces what is impossible to see a day at a time.
Screen time, with consequences
Know what your phone costs you.
Other apps count your minutes. TempusBack shows you what those minutes interrupted: the project, the evening, the work you meant to finish. That is the number that actually changes something.
From insight to action
Then it becomes a plan.
Every week, your own patterns come back as a short list of moves, with the time each one hands you. No streaks to protect, no guilt. Just the next thing worth doing.
On the App Store
You do have time. Let’s find it.
Free to download on iPhone. See where this week went, and take the time back.
Notes
- * Lifetime figures assume 62 remaining years and 16 waking hours a day. In the app they use your real average.
- ** Each estimate applies the reduction measured in the studies below to the daily phone time you choose with the slider. The studies ran for 2 to 12 weeks and a meta-analysis found these effects fade over time [5], so the curves assume each tool’s effect halves every year; that is why they level off. Some studies measured only the apps people chose to cut down, so savings on your total phone time may be lower. TempusBack’s estimate pools the two studies of tools that, like TempusBack, show people their own usage, work with their personal goals and don’t block apps: 21% [1] and 38% [6], weighted by number of participants ≈ 31%. Both studies were small (58 people in total) and short, and [6] also used in-the-moment reminders; this is not a study of TempusBack itself. App limits cut time on the limited apps by 16%, but about half of it moved to other apps [4].
- [1] Hiniker, Hong, Kohno & Kientz (2016). MyTime: Designing and evaluating an intervention for smartphone non-use. CHI ’16. doi.org/10.1145/2858036.2858403
- [2] Holte & Ferraro (2020). True colors: Grayscale setting reduces screen time in college students. The Social Science Journal. doi.org/10.1080/03623319.2020.1737461
- [3] Zimmermann & Sobolev (2023). Digital strategies for screen time reduction: A randomized field experiment. Cyberpsychology, Behavior, and Social Networking, 26(1). doi.org/10.1089/cyber.2022.0027
- [4] Allcott, Gentzkow & Song (2022). Digital addiction. American Economic Review, 112(7). doi.org/10.1257/aer.20210867
- [5] Monge Roffarello & De Russis (2023). Achieving digital wellbeing through digital self-control tools: A systematic review and meta-analysis. ACM TOCHI, 30(4). doi.org/10.1145/3571810
- [6] Mertens, Brockmeier, Roitzheim, Radtke, Dingler & Keller (2026). Promoting self-regulated social media use on smartphones with a mobile intervention app (Wellspent): Randomized controlled trial. JMIR mHealth and uHealth, 14, e56824. doi.org/10.2196/56824
See all the numbers
| Tool type | Reduction | Per day, at the start | First year | Over 3 years | Study |
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