iPhone & iPad · Free 7-day trial
The Ultimate Dopamine Detox App in 2026
Dopamine Detox: Self Control turns a vague intention into one honest question a day. Check off the Screen, Body and Mind habits you're holding, and a single Focus score from 0 to 100 tells you where you actually stand — no willpower speeches, no blocking, no guessing.
Features
-
One score that can't be gamed
Focus runs 0 to 100. A day you never logged counts as a zero, not as missing data, so going quiet is never the cheapest way to protect the number.
-
Screen, Body and Mind
Each area is worth exactly a third of your day. Twelve screen habits can't outvote the one mind habit you keep skipping.
-
36 habits, or write your own
Twelve per area, all of them decidable in a second — no short-form video, no alcohol, ten minutes of meditation. Add your own if none of them fit.
-
A ceiling you have to earn
Coverage sets how high your Focus can ever go. The only way to raise it is to start touching the area you've been leaving alone.
-
Six months on one screen
A consistency grid going back half a year, plus daily, weekday and per-habit breakdowns over 30 days, 90 days or all time.
-
Streaks, levels and challenges
48 achievements, XP and levels, and challenges that refresh daily, weekly and monthly — earned from days you actually held, never from opening the app.
Screenshots
Your Focus score sits between 0 and 100, with the three things that move it shown underneath: performance, worst days, and the coverage that sets your ceiling.
Screen, Body and Mind each count for a third. Stack twelve habits on the one you like and your ceiling stays where it was — the rings show you which area you're avoiding.
How it works
-
Pick your habits
Choose what you're holding across Screen, Body and Mind — quit scrolling, no junk food, a daily walk. Cover all three areas and your ceiling goes to 100.
-
Set your starting point
Five short questions estimate where your Focus is today. Over the next fourteen real days the estimate fades out and your own record replaces it.
-
Check in once a day
One honest yes or no per habit — nothing to weigh, time or type. The seven-day strip lets you fix any day in the last week.
FAQ
Frequently asked questions
What is a dopamine detox?
It's the practice of cutting back the things that give you a fast, effortless hit — endless scrolling, short-form video, junk food, constant notifications — so that ordinary effort starts feeling worth something again. It isn't about quitting everything forever. Dopamine Detox treats it as a daily habit you either held or didn't, one day at a time.
Does Dopamine Detox block apps or websites?
No. It doesn't block anything, read your screen time, or take control of your phone. It's a record you keep honestly yourself, which is a deliberate choice — a blocker you can disable in two taps teaches you nothing about whether you'd have held the line anyway.
How is the Focus score calculated?
Three things drive it. Performance is how well you've done across the window. Worst days is the average of your worst third, so a couple of collapses still count. Coverage sets your ceiling — how much of Screen, Body and Mind you're actually tracking. Performance and worst days decide where you stand; coverage decides how high you could ever stand.
What are the three areas?
Screen, Body and Mind. Each is worth a third of the day's score regardless of how many habits you put in it, and each is scored separately before the three are averaged. That's what stops you optimising the area you already like.
What happens if I skip a day?
A past day with no log scores zero. That's on purpose: if silence counted as "no data" it would be the easiest way to protect a falling score, and it would fail on exactly the days the app exists for. Today is never scored until it's over.
How many habits are built in?
36 — twelve each for Screen, Body and Mind. Every one is decidable in a second at the end of the day and reachable without a gym, a garden or a spare hour. You can also add your own.
Can I add my own habits?
Yes. Custom habits sit in whichever area you assign them to and count exactly like the built-in ones, including toward your coverage ceiling.
Do I need an account or an internet connection?
Neither. There's no sign-up, no account and no ads. Your habits and your history are stored on your device.
Does it work on iPad?
Yes. Dopamine Detox runs on both iPhone and iPad.
Is Dopamine Detox free?
The download is free, and tracking habits requires Dopamine Detox Pro, a separate in-app purchase. There's a 7-day free trial on the weekly and yearly plans, and a one-time lifetime purchase where it's offered. The price, the plan and the renewal terms are all shown before you confirm anything.
How long should a dopamine detox last?
There's no fixed length, and any app promising one is guessing. What changes behaviour is repetition, which is why the app measures a rolling record rather than counting down to a finish line — a good week that follows a bad one still moves your score.
How is this different from a screen-time app?
Screen time tells you how many minutes a device was unlocked. It has nothing to say about whether you ate well, moved, or sat with your own thoughts for ten minutes. Dopamine Detox scores all three, which is why the Body and Mind areas exist at all.
Is this medical advice?
No. Dopamine Detox is a self-improvement tool, not a medical device or a treatment for anything. If you're dealing with a compulsion that's affecting your life, talk to a professional.
Find out where your focus actually stands.
Download Dopamine Detox and answer one honest question a day.
