Dopamine detox app for iPhone and Android
The Dopamine Detox App That Rewires Your Brain
Break bad habits, reduce screen time, and build real discipline, through small daily interventions backed by neuroscience.
What does Rewire do?
Rewire is a dopamine detox app for iPhone and Android. Blocking alone does not change a habit. Rewire works on the habit underneath. Three steps, repeated daily.
- 1
Log the urge
The moment you feel the pull, to open Instagram, refresh Reddit, reach for the phone, you tap once. Over two weeks you build a high-resolution map of your own triggers.
- 2
Run a short intervention
Pick a research-cited micro-intervention: Pattern Break, Grounding Reset, Urge Surfing, Reflex Override, and eight more. Each runs in a few minutes and rides the urge until it passes.
- 3
Watch your Dopamine Score recover
A daily 0-100 index of how recalibrated your reward system is. It drops when you binge and climbs when you resist, real signal over weeks, not gamified noise.
In the moment
Inside one urge, start to finish
The pull hits. You tap “I am having an urge” and Rewire carries you through the peak in a few minutes, so the decision is made by you, not by the reflex.
1
Say how strong it is
Pick the habit pulling at you and slide to rate the urge.
2
Breathe for 15 seconds
“You are not the urge. Breathe through it. This feeling will pass.”
3
Pick a cartridge
Two interventions come up. Choose the one that feels right.
4
Ride it out
A one to five minute exercise carries you through the peak.
Inside the app
Built for Your Dopamine Reset
Not another habit tracker. Rewire is a dopamine training system designed to help you break phone addiction and build focus. From the moment an urge hits to the last day of a 30-day reset, every part of it works on the same loop: notice the pull, interrupt it, and watch your Dopamine Score recover.
Beat urges the moment they hit
Tap I am having an urge the second the pull starts. Rewire asks who you want to be in that moment, then gives you something better to do instead of scrolling.
- One tap from the home screen, every time
- Log I resisted or I gave in. Honest logs keep the score accurate.
- A swap suggestion for the habit pulling at you
- Rate how strong each urge is so your score knows how hard it was
Break the loop with micro-interventions
Short exercises built on published research ride the urge out until it passes. Pick the one that fits the moment. Each takes one to five minutes.
- 12 interventions, 4 of them free
- Pattern Break, Identity Lock, Grounding Reset, Future Message and more
- Shuffle for a fresh pick when one stops working
Apps lock when your score dropsPro
On iPhone, the Rewire app blocker runs on Apple's Screen Time framework. When your Dopamine Score falls, the apps that pull you in stay locked until you earn them back.
- Four unlock modes: Manual, Dopamine Score, NFC tag and QR code
- Tap a physical NFC tag or scan a QR code to unlock for 15 minutes
- Keep apps blocked for +500 XP, or unlock them for -500 XP
- A Live Activity counts down the last seconds before a block starts
Take the Detox ChallengeFree
Commit to 24 hours, 7 days or a full 30-day reset. You get three lives, because one slip should not end the whole thing. Gems bank at milestones, so progress counts before the finish line.
- Quick Reset, Week Reset and Full Reset
- Win 100, 450 or 800 gems
- Each slip costs one life, not the whole challenge
- Share your challenge card to stay accountable
Real-world wins with Rewire Cam
Three photo challenges a day pull you off the screen and into something real. Snap it, earn XP, and keep the memory.
- Daily photo challenges that reward offline time
- Polaroid-style shots you can save or share
- Rewire Cam widgets for your Home Screen
Accountability partners
Pair with a friend by code, or get matched with someone new. See each other's wins and slips as they happen, send stickers and photos, and get a nudge when your partner needs support.
Apple Watch
Your Dopamine Score, streak and level on your wrist. With Pro, log habits from the watch without reaching for the phone that is causing the problem, and add complications to your watch face.
And more
Screen Time Report
On iPhone: daily usage, and the years of your life you win back.
Widgets
Home screen widgets on iPhone and Android, plus Lock Screen widgets on iPhone.
SIGNAL insights
Personal feedback, read from your own logs.
Dopamine Trends
Score history and an urges heatmap over weeks and months.
iCloud backup
Keep your streaks and history safe with Pro on iPhone.
Four languages
English, German, Japanese and Brazilian Portuguese.
Try Rewire in your browser
Feel the urge-resist loop before you download. Hit the button, breathe through it, earn your first +500 XP.
Your Dopamine Detox Plan: The 6 Rules
A dopamine detox is not 24 hours in a dark room. It is a structured fast from one compulsive behavior so your reward system recalibrates. Here is the honest six-step plan.
- 1
Identify the one or two behaviors you actually can't control
Not all dopamine is the problem. Pick the one or two compulsive habits you regret and have failed to stop, like TikTok, porn, doomscrolling, or junk food. Not all of them at once.
- 2
Pick a realistic duration
If it's your first, start with 24 hours away from one specific behavior, then scale to 7 days after two or three successful runs. Seven days is enough to feel the cravings peak and fade; 30 days gets you through the trough where most attempts die.
- 3
Write the rules in advance
The single most important rule. On paper, define exactly what is off-limits ("no Instagram", not "less Instagram"), what counts as a slip, and what you do when you slip.
- 4
Replace, don't just remove
This is where most detoxes fail. The brain was getting something from the behavior. Swap it for a slower reward, like reading instead of TikTok or a walk instead of the feed, not an empty void.
- 5
Plan for the urge wave
Urges spike and then pass within minutes. Decide your response before it hits: a short intervention like Grounding Reset or Urge Surfing instead of caving.
- 6
Track and reflect, without being precious
Note every slip, learn what triggered it, and keep going. You don't restart from zero. Progress is the trend over weeks, not a perfect streak.
What people say on the App Store
Real reviews from Rewire users around the world.
Finally something that makes discipline visible
“Only a few days in, but the dopamine score already makes resisting an urge feel like it counts for something instead of just disappearing. Simple to set up and it doesn’t nag you.”
Actually awesome, I could see it becoming really popular!
“Such a unique and smart design. I think it’ll be really helpful!”
Simple concept, actually effective
“The dopamine score makes it very clear how my daily choices are adding up, which keeps me more mindful throughout the day. I especially like the quick interventions when I feel distracted or tempted they’re short but genuinely helpful. …”
Finally something that actually works
“I have tried many habit and productivity apps but rewire is the first one that actually made me more aware of how I use my time and energy. … After using it consistently I feel more in control of my screen time and more disciplined overall.”
Game changer for habits
“Rewire helped me break my social media addiction in just a week. The dopamine score makes it super clear when I’m slipping, and the daily logs are motivating. If you’re trying to detox or build self-control, this is the best app I’ve used.”
Best app in this category, by far
“Other apps block. Rewire changes you. Instead of preaching willpower, you get science-based exercises for the moment it actually matters. … Three weeks in and I notice a clear difference.”
Start Your Dopamine Detox Today
Free on iPhone and Android. No account needed.
Is Rewire free?
Yes. Rewire is free to download on iPhone and Android, and the core dopamine detox features are included at no cost. An optional Pro subscription unlocks deeper analytics and advanced tools.
Free
$0- Urge logging
- The Dopamine Score (0-100)
- Four micro-interventions
- Detox Challenges: 24 hours, 7 days or 30 days
- Accountability partners
- Daily streaks and gems
Pro (optional)
Subscription- Eight additional Pro interventions
- App Blocker with NFC and QR key unlock (iPhone)
- Detailed analytics over weeks and months
- Habit logging and complications on Apple Watch
- Activity heatmap
- iCloud backup for streaks and history (iPhone)
Why people trust Rewire
4.970 ratings from 19 countriesBacked by peer-reviewed research
Every feature traces to a specific study in behavioral neuroscience or clinical psychology. The sources are documented, not implied.
Read the methodologyPrivate by design
Your habit log is stored on your phone. No account needed for the core app, no ads, and we never sell your data. Product analytics never include your name, and features like partners, coach groups and support chat use our servers.
How it worksBuilt by a behavioral engineer
Rewire is made by Monish Meher, a solo founder building behavior-change tools from the underlying neuroscience up.
About the founderFrequently Asked Questions
What is a dopamine detox?
A dopamine detox is a structured approach to reducing overstimulation from screens, social media, and instant gratification. By temporarily cutting back on high-dopamine activities, you allow your brain's reward system to recalibrate, making everyday activities feel more rewarding and improving your focus. Learn more
How does the Rewire dopamine detox app work?
Rewire uses daily micro-interventions to help you build awareness of your urges and habits. You log urges as they happen, track your progress with streaks, and complete small challenges designed to strengthen your self-control, all backed by neuroscience.
Is Rewire free?
Yes! Rewire is free to download on iPhone and Android with core features included. A Pro subscription unlocks advanced insights, more interventions, and deeper analytics to accelerate your dopamine detox journey.
How long does a dopamine detox take?
It varies from person to person. Research on habit formation (Lally et al., 2010) found that a new habit took a median of 66 days to become automatic, with a range of 18 to 254. Expect the first weeks to be about noticing your patterns, and give lasting change a few months. Rewire is designed for long-term behavior change, not a quick fix. Learn more
Can a dopamine detox help with phone addiction?
Absolutely. Phone addiction is driven by dopamine-seeking behavior, including constant notifications, social media scrolling, and short-form video. A structured dopamine detox helps you recognize these triggers and build healthier responses over time. Learn more
What's the best dopamine detox app for iPhone?
Rewire is built specifically for dopamine detox, on iPhone and on Android. Unlike generic habit trackers, it focuses on urge awareness, identity-based behavior change, and neuroscience-backed micro-interventions to help you break bad habits and build discipline.
Is Rewire available on Android?
Yes. Rewire is free on Google Play for Android 8.0 and later, with the same Dopamine Score, micro-interventions, Detox Challenges, accountability partners, coach groups and home screen widgets as on iPhone. The App Blocker and the Apple Watch app are iPhone only.
Am I Addicted to My Phone?
10-question quiz based on the validated SAS-SV scale. No email. No signup. Your answers stay in your browser. Only the final score is counted.
Take the quizHow Rewire Compares
Honest breakdowns vs Opal, One Sec, Brick, Forest & Freedom.
Rewire vs Opal
Screen-time blocker with focus sessions and Deep Focus.
Rewire vs One Sec
Breathing pause between you and the apps you open mindlessly.
Rewire vs Brick
$59 NFC puck that physically separates you from your phone.
Rewire vs Forest
Pomodoro focus timer with a tree-growing mechanic.
Rewire vs Freedom
Cross-device app and website blocker. Mac, Windows, iOS, Android.
Partner program
Coach or creator? Grow with Rewire
Bring your clients into your own Rewire group, or share your code in videos. Either way, you earn on every subscription it brings in.
Dopamine Detox Insights & Guides
Science-backed reads for your journey.
How to Do a Dopamine Detox (The Honest Guide)
The six-step protocol from the original Cameron Sepah framework, stripped of the social-media nonsense.
Read Guide
The Dopamine Detox Challenge (24 Hours, 7 Days, 30 Days)
Three durations. Three different jobs. Here's what each one actually does.
Read Guide
How Long Does It Actually Take to Break a Habit?
The 21-day rule is a myth. Here's what habit research actually shows.
Read Guide
Why Is My Phone So Addictive?
Because it's engineered to be. Here's the design patterns, the neuroscience, and what works.
Read Guide
I Can't Stop Scrolling
Doom scrolling is a system problem, not a willpower problem.
Read Guide
Phone Addiction Symptoms: How to Recognize the Pattern
The physical, behavioral, emotional, and relational signs, drawn from the validated SAS-SV.
Read Guide
TikTok Addiction: Why It's Different (and How to Quit)
Short-form video plus a real-time algorithm produces a behavioral pattern researchers now study on its own.
Read Guide
Instagram Addiction: Why It Hurts (and How to Quit)
The social platform most consistently linked to depression and self-esteem damage. Here's the way out.
Read Guide
Reddit Addiction: Why It Happens (and How to Quit)
Reddit hijacks dopamine through information variability, the slot-machine of 'I might learn something useful.'
Read Guide
Brain Rot: What It Actually Does to Your Brain (and How to Reverse It)
The foggy, can't-focus feeling after a doomscroll session is real. It is not literal rot, but the mechanism behind it is well understood, and reversible.
Read Guide
How to Build a Dopamine Menu (the ADHD-Friendly Way)
A dopamine menu is a pre-made list of good ways to feel good, so when the urge hits you reach for something better than another scroll.
Read Guide
Cheap Dopamine: Why Everything Feels Boring (and the Fix)
If reading a book, having a conversation, or starting a project suddenly feels boring, you are not lazy. You are adapted to cheap dopamine. Here is how to undo it.
Read Guide
Dopamine Fasting: What Cameron Sepah Actually Meant
Dopamine fasting is not about quitting dopamine. It is a cognitive-behavioural technique for managing compulsive behaviours, and the viral version gets it backwards.
Read Guide
How to Reduce Screen Time on iPhone (the 2026 iOS Guide)
The settings are the easy part. Here are the iOS 26 tools that actually reduce iPhone screen time, plus the one thing that makes any of it stick.
Read Guide
Dopamine Detox for ADHD: What Helps and What's a Myth
ADHD brains run on lower dopamine, so 'detoxing' from dopamine is exactly the wrong framing. But reducing cheap stimulation still helps focus. Here is the honest version.
Read Guide
How to Improve Your Attention Span (the Honest, Science-Based Way)
You do not have a goldfish brain. Attention is a trainable capacity that modern phones quietly erode, and a plan can rebuild it. Here is the honest one.
Read Guide