Push Up Time: Refocus

Push Up Time — Turn scrolling into effort

Push Up Time is a gentle but honest way to rethink how you use your phone.

It’s built on a simple idea inspired by atomic habits:
small actions, repeated consistently, shape long-term behavior.

Instead of blocking apps or forcing streaks, Push Up Time helps you slow down, refocus, and make intentional choices about your screen time.

A calmer approach to screen time control

Many of us open apps on autopilot — the insta feed, endless insta scroll, short videos, news loops, or social media habits that feel loopy and hard to break.

Push Up Time doesn’t judge those habits.
It creates a pause before them.

Before you scroll, you earn time through movement.
Before you spend time, you name what you’re spending it on.
That moment of awareness is often enough to refocus.

How it works
Earn minutes through movement

Do push-ups or push-press style bodyweight reps to earn screen time.
Your effort becomes your currency.

Bank your time

Earned minutes are stored in your personal time bank.
You can withdraw time when you choose to scroll, watch, or browse.

Start a session intentionally

When starting a session, you can reflect on what you’re spending time on — social media, video, messaging, or something else.

This small pause helps you be present instead of reactive.

Honest accountability

If your time runs out, the session ends.
If you borrow time, you’ll need to earn it back later.

There are no punishments, just clear feedback.

Designed for awareness, not pressure

Push Up Time is not built around streaks or performance metrics.

There are no aggressive goals, no daily streak pressure, and no comparison to others.

Instead, it supports:

mindfulness around screen use

gradual habit change

staying grounded and rooted in your own choices

noticing patterns without judgment

It’s okay to be mellow.
It’s okay to go slow.

Digital wellbeing without extremes

This app is for people who want to:

reduce mindless scrolling

feel more freed from automatic habits

practice digital wellbeing

create healthier routines

feel more rooted and calm

reconnect with a balanced somatic state

be well without quitting technology entirely

Some users describe it as a way to gently dumbify their phone — not by removing apps, but by changing how often and how intentionally they use them.

More than productivity

Push Up Time isn’t about doing more.

It’s about:

slowing down

noticing when habits take over

choosing when to engage

allowing space for healing and reflection

Over time, many users find that fewer sessions are needed — not because of rules, but because awareness grows.

Simple, thoughtful features

Time bank with earned and spent minutes

Hands-free push-up counter

Session timers for intentional use

Optional borrowing with clear consequences

Recent session history (no charts, no pressure)

Adjustable difficulty and rules

Clean, minimalist design

No ads.
No tracking across apps.
No data selling.

Who this app is for

Push Up Time is for people who want to:

feel more in control of screen time

break habitual insta scrolling

refocus without rigid blockers

build better habits gradually

support mindfulness in daily life

be present with their time

It’s not about restriction.
It’s about awareness.

Start where you are

You don’t need perfect discipline.
You don’t need long streaks.

Just start with one moment of intention.

That’s often enough.

Privacy Policy - https://techspectrumsolutions.co.uk/pushuptime-privacy
Terms of Service - https://www.apple.com/legal/internet-services/itunes/dev/stdeula/