Sleep better.
Screen less.
Tempo builds a personalised evening ritual around you โ guided wind-downs, brain dumps, breathing exercises, and smart screen blocking that actually sticks.
Free to download ยท No credit card required
Inhale slowlyโฆ
Easing in
One more scroll turns into
90 minutes lost.
The average person picks up their phone 96 times a day. At night it's the worst โ blue light kills melatonin, social feeds spike cortisol, your brain never winds down. Willpower alone doesn't work. Rituals do.
The Bookends System
Protect the edges of your day โ the 30 minutes before bed and after waking โ and everything else improves.
Set your Bookends
Tell Tempo when you want to wind down and wake up. We'll design your entire evening and morning around those two moments.
Follow the ritual
Each night, Tempo guides you through your personalised sequence โ breathing, journaling, and gradual screen limits.
Sleep. Actually.
Smart blocking keeps distracting apps out of reach. If you slip, Tempo adds gentle friction โ no shame, just a pause.
Everything you need to
sleep like a human.
Wind-Down Mode
A guided evening ritual starting at your chosen time โ breathing, journaling, gentle app limits. Your phone earns its way out of your hands.
Smart Screen Blocking
Powered by Apple Screen Time API. Blocks distracting apps at the OS level during wind-down and sleep hours. No loopholes, no browser workarounds.
Breathing Exercises
4-7-8, box breathing, and calm patterns that activate your parasympathetic nervous system. Science-backed. Takes 3 minutes.
Brain Dump
Guided journaling prompts to offload tomorrow's worries before bed. Clears the mental loops that keep you staring at the ceiling.
Sleep Mode
Strict blocking while you sleep. Woke up at 3 AM? Tempo opens a return-to-sleep hub โ not Instagram.
Morning Mode
Apps unlock gradually as morning progresses. Start the day with intention instead of a dopamine hit before you're even vertical.
Real people. Real sleep.
โ โ โ โ โ ย 4.9 out of 5 ยท 2,400+ ratings
โI used to spend 90 minutes on my phone after getting into bed. After two weeks with Tempo, that's down to maybe 10. The wind-down ritual works because it gives my hands something to do other than scroll.โ
โThe Brain Dump is the thing I didn't know I needed. I'd lie awake running through my task list โ bugs, PRs, deployments. Now I dump it all in Tempo and actually fall asleep.โ
โI've tried Screen Time, Opal, every app blocker out there. Tempo is different because the ritual replaces the habit โ it doesn't just block it. That's why it sticks.โ
Tonight could be
the last bad night.
Download Tempo and build the wind-down ritual you've been meaning to start. Takes 5 minutes to set up.
Free forever ยท Premium optional ยท No dark patterns