Like one sec's pause but want something harder to skip? Compare one sec with an app that unlocks Instagram and TikTok only after camera-counted reps.
Quick answer: If you like one sec's idea of adding a pause before you open an app but you've learned to skip the breathing exercise, ScrollToll: Screen-Time Gym is an alternative that asks for movement instead. It locks the apps you choose, like Instagram or TikTok, until you earn time with push ups, squats, jumping jacks, lunges or a short walk. Your phone's camera counts each rep on the device, and each rep earns 1 minute by default. one sec is still the better fit if you want a gentle, quick pause and don't want to exercise.
This post is published by ScrollToll, one of the apps compared here.
Key takeaways
- one sec works by adding a short pause (usually a breath) before an app opens. Research shows this cuts app opens a lot.
- The pause is easy to tap through once it becomes routine. An exercise "toll" takes 20 seconds or more and can't be faked.
- ScrollToll swaps the pause for reps and gives you exercise you didn't have to schedule.
- Pick by what you need: a nudge (one sec) or a firmer rule plus movement (ScrollToll).
one sec vs ScrollToll at a glance
| one sec | ScrollToll: Screen-Time Gym | |
|---|---|---|
| What happens when you open an app | A short pause, usually a breathing exercise, then you choose to continue or not | The app stays locked until you've earned time |
| How you earn access | Wait out the pause | Do reps (push ups, diamond push ups, squats, jumping jacks, lunges, crunches, overhead reach), walk, or play memory tiles |
| How hard it is to skip | Easy once it becomes routine | Reps are counted by the camera, so you can't fake them |
| Exercise built in | No | Yes, 1 minute of screen time per rep by default |
| Stricter options | Settings vary by platform | Strict Mode: verified reps, cooldowns or a trusted person to remove an app, 24-hour wait to loosen rules |
| Platforms | iPhone, Android, desktop | iPhone, Android |
| Price model | Free version with paid Pro | 3-day trial, then paid |
Features change often, so check each app's store page for current details.
What one sec does well
one sec is built on a simple idea: most app opens are automatic, so a few seconds of friction gives you a chance to choose. It works. In a 2023 study in PNAS, people using one sec opened their target apps 57% less often after six weeks.
It's also quick and low effort. If you mostly want a gentle reminder and you're happy that it sometimes lets you through, one sec is a good choice.
Why some people look for a one sec alternative
The pause is effective because it's new. After a few weeks, many people start tapping through the breathing screen as automatically as they used to open the app. The friction becomes part of the habit.
There are three common reasons people go looking for something else:
- The pause stops working. A few seconds of waiting is easy to sit through on autopilot.
- They want more than a pause. If you're going to stop anyway, you might as well do something good for your body.
- They want rules they can't undo in a weak moment. A pause is a suggestion. A lock is a rule.
How ScrollToll works as a one sec alternative
ScrollToll keeps one sec's core idea, a toll before you scroll, but makes the toll physical.
- Choose the apps to lock, such as Instagram, TikTok, YouTube or Snapchat.
- When you want screen time, do some reps. The camera counts them on your phone, and nothing is recorded.
- Each rep earns 1 minute by default. Walking counts too: 5 minutes for every 100 steps.
- Bank time for later, up to 2 hours a day, so you aren't doing squats in the middle of a meeting.
Ten squats take about 20 seconds, which is longer than most scrolling urges last. By the time you're done, you've either decided you don't need the app, or you've earned your scroll and done a little exercise. If you reach for your phone eight times a day, that's eight short sets you never had to plan. Read more about how push ups for screen time works.
Strict Mode, for when a pause isn't enough
If you know you'll try to get around your own rules, Strict Mode makes that hard. Removing a locked app takes verified reps, a cooldown or approval from a trusted person, and any change that loosens your rules waits 24 hours. That gap is the point: the version of you who set the rule gets the final say.
Which one should you choose?
| If you… | Choose |
|---|---|
| Want a gentle nudge and don't mind sometimes skipping it | one sec |
| Use a computer as much as your phone | one sec (it has desktop apps) |
| Tap through pauses without thinking | ScrollToll: Screen-Time Gym |
| Want to fit exercise into your day without scheduling it | ScrollToll: Screen-Time Gym |
| Need rules you can't undo in a weak moment | ScrollToll: Screen-Time Gym with Strict Mode |
Some people use both: one sec on the computer, ScrollToll on the phone apps they open most.
Also comparing Opal? See our guide to the best Opal alternatives, including what Opal's free plan covers.
Tips for making any app blocker stick
- Start with one app, the one you open most without thinking.
- Move it off your home screen. Every extra swipe is a small reminder.
- Keep the toll small. With ScrollToll, 10 reps is enough to break the autopilot. You don't need to exhaust yourself.
- Check your numbers after a week. If you're opening the app less, keep the setup. If not, make the toll a little bigger.
To see how much time is at stake, read how many years you'll spend on your phone.
Download it on the App Store or Google Play.
Frequently Asked Questions
Is there a one sec alternative that makes you exercise?
Yes. ScrollToll: Screen-Time Gym locks the apps you choose until you earn time with exercise, such as push ups, squats, jumping jacks, lunges or a walk. Your phone's camera counts the reps on the device, and each rep earns 1 minute of screen time by default.
What is the difference between one sec and ScrollToll?
one sec adds a short pause, usually a breathing exercise, before an app opens, and then lets you choose whether to continue. ScrollToll keeps the app locked until you've earned time with camera-counted reps or steps, so the toll can't be skipped.
Does one sec actually work?
Yes, for many people. A 2023 study in PNAS found that people using one sec opened their target apps 57% less often after six weeks. Some users find the pause becomes easy to tap through over time, which is when a firmer approach can help.
Are there apps like one sec for Android?
one sec itself is available on Android. ScrollToll: Screen-Time Gym is also on Android and iPhone, and it uses exercise instead of a pause.
Is one sec free?
one sec has a free version with limits and a paid Pro plan that adds more apps and features. Check its store page for the current details.
Can I use one sec and ScrollToll together?
You can, but use them on different apps so you don't stack two tolls on the same one. For example, use one sec on your computer and ScrollToll on the phone apps you open most.
Which exercises does ScrollToll count?
Push ups, diamond push ups, squats, jumping jacks, lunges, crunches and overhead reaches, counted by your phone's camera. Walking also earns time (5 minutes per 100 steps), and memory tiles are an option when you can't move.
Ready to break the loop?
Download ScrollToll and start earning your screen time through real movement.
