one sec

Every time you open Instagram or TikTok without thinking, one sec steps in and makes you pause — a deep breath, a quick reflection, a conscious choice. That tiny moment of friction is all it takes to break the unconscious scrolling loop and rebuild a healthier relationship with your phone.^1

Created by German indie developer Frederik Riedel during the 2020 COVID lockdown to solve his own Instagram habit, one sec has grown into one of the most research-backed screen time tools in the world. A peer-reviewed study with the Max Planck Institute and Heidelberg University showed a 57% reduction in app openings, and a second large-scale field study with the Danish government validated those findings with young consumers. The app has saved users over 207,000 collective years of screen time.^2

one sec works differently from blockers and time limits — instead of forbidding apps, it inserts a brief intervention (a breathing exercise, a mirror check, a journaling prompt, or even spinning your phone) before you can open them. This interrupts the dopamine-driven autopilot loop that makes social media so addictive. Over time, your brain actually starts finding these apps less appealing. The app also offers a "doomscroll emergency brake" (Re-Intervention) that kicks you out after a set time, complete blocking schedules, and integrations with Structured for task-based blocking and LENGO for turning phone habits into language learning.^1

Beyond the core intervention engine, one sec now includes built-in journaling, intention tracking, emotion check-ins, and healthy habit alternatives — turning a moment of temptation into a moment of self-reflection. A browser extension brings the same friction to Safari, Chrome, Firefox, and Edge, covering desktop distraction alongside mobile.^1

The app is fully cross-platform (iOS, Android, browser extension for desktop) and the free tier supports one app indefinitely. All intervention logic runs on-device with no data selling or profiling — a privacy stance Frederik has maintained by rejecting investor funding to stay independent. The team of 18 is based in Germany.^1

For believers stewarding their time and attention as a matter of spiritual discipline, one sec offers a practical, grace-filled tool. It doesn't shame or restrict — it creates space to ask "do I really want to open this right now?" The built-in journaling and reflection prompts pair naturally with mindfulness practices like examen prayer and Scripture meditation.

"This app works so well it is almost annoying. It blocks social media and if I need an extra boost, I use the strict block option. An amazing app." — Natalie^4

"I've struggled with serious addiction problems for years. After just one week, this app helped me with my unconscious scrolling. Forever grateful." — Kukopuk^4

"Strict blockers never worked: I just turned them off. The forced pause is critical to be able to consciously make the choice though." — Jennnn...^4

• Peer-reviewed PNAS study with Max Planck Institute showed 57% reduction in app openings^2
• Large-scale field study with the Danish government validated findings with young consumers (2025)^3
• Featured by Apple as App of the Day AND in the iOS 26 and iPadOS 26 editorial spotlights^4
• Press coverage from NYT, WSJ, TIME, Business Insider, Forbes, The Verge, Fast Company^1
• Bryan Johnson endorsement featured on homepage (Aug 2025)^1
• Frederik also created Bible App Blocker, Faith Focus — a separate app that blocks phone access until you've read Scripture^4
• Featured on Launched by RevenueCat podcast (Apr 2026) discussing research partnerships with Stanford, Cambridge, and three national governments^6
• iOS 26.4 Screen Time Lock feature developed in partnership with Apple — makes one sec bullet-proof against cheating^7
• Ali Abdaal recommends it: "This free app saves me 21 hours every month"^1

Platforms: iOS, Android, Web (browser extension for Chrome, Firefox, Safari, Edge) Pricing: Freemium (free for one app; Pro available with monthly, annual, and lifetime options)