Today
Where you are
The honest part
This app does not want your attention. The number above should fall, not climb. When it sits at zero for a month, you are done here and the program goes with you. There are no streaks to keep, no badges, no reason to come back out of habit. Why it is built this way.
The 12 steps
Not in order of comfort. In order of relief. Act where it helps first; the inward work comes once you have some ground under you. You unlock the next step by finishing the one you are on.
Inventory · step 3
Where did the hours actually go? This is measurement, not shame. Nothing here leaves your phone. Name a place the time went, roughly how many hours a week, and the mechanic that pulled you.
Your craving plan · step 6
Write this in a calm moment, in your own words. When an urge hits, the app will read it back to you one line at a time and do nothing else. It will not reason with you. It just hands you the instructions you already trusted yourself to write. This is your fire extinguisher.
About & exit
What this is
A 12-step program for a phone habit that was engineered, not chosen. The pull-to-refresh and the unpredictable like count are a slot machine: an intermittent variable-reward schedule, the same mechanism that runs a casino. You were not weak. You were outgunned by a system tuned by a team to beat exactly one of you.
The goal is not to quit the phone. It is to quit the slot-machine surfaces and keep the tools. Quit the casino, keep the wallet.
The promise this app keeps
No account. No login. No tracking. Nothing you write here leaves your device; there is no server to send it to. No notifications, no streaks, no badges, no reason to want you back. The headline number counts down. The whole point is to make this app unnecessary.
Graduation · step 11
Put It Down is a self-help tool, not clinical care. If this is bigger than a phone habit.