Spool is free to download on iPhone with core voice check-in features included. Premium features like AI-powered insights, full excuse history, and friend accountability are available for $7.99/month or $39.99/year -- significantly cheaper than alternatives like Opal ($99.99/year) or Monk ($20/month).

Spool — Stop Doomscrolling | iPhone Screen Time App

Featured inWe Are Founders

What 8,667 voice check-ins reveal about the moment people reach for their phones

Chris Kernaghan analyzed Spool's anonymized excuse data and found that phone urges often show up as tiny obligations: "I need to check one thing."

8.6k+excuses recorded

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Frequently Asked Questions

Everything you need to know about Spool

About Spool

What is Spool and how does it work?+

Is Spool free?+

Does Spool actually reduce screen time?+

Is Spool available for Android?+

Is my data safe with Spool?+

What if I need to use a blocked app for work?+

Screen Time & Phone Addiction

How do I stop doomscrolling?+

Why can't I put my phone down?+

What is brainrot and do I have it?+

Can phone addiction be reversed?+

How much screen time is too much?+

Does a dopamine detox actually work?+

How do I stop scrolling TikTok and Instagram?+

How Spool Compares

What makes Spool different from other screen time apps?+

How is Spool different from Apple Screen Time?+

What's the best app to stop doomscrolling in 2026?+

Spool vs Opal -- which is better?+

Spool vs One Sec -- which is better?+

Spool vs Brainrot app -- which is better?+

Spool vs Monk app -- which is better?+

Stop doomscrolling with voice check-ins