Replace doomscrolling with journaling.
Block distracting apps. Write a few sentences to unblock. Each entry builds your journal and keeps you focused.
Why journal?
Backed by research. Made for you.
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You’d reach your goals
Writing down your goals gives them shape.
Across 94 tests, if–then planning helped people turn intentions into action.
Advances in Experimental Social Psychology Gollwitzer & Sheeran, 2006 (opens in a new tab) -
You’d feel less anxious
Racing thoughts settle once they’re written down.
In 31 studies, expressive writing reduced depression, anxiety, and stress symptoms over time.
British Journal of Clinical Psychology Guo, 2023 (opens in a new tab) -
You’d feel happier
Reflecting on what went well builds lasting optimism.
Writing about a best possible future increased subjective well-being when measured three weeks later.
Personality and Social Psychology Bulletin King, 2001 (opens in a new tab) -
You’d sleep better
Writing before bed clears the mental clutter.
In a controlled study, writing a bedtime to-do list helped people fall asleep faster.
Journal of Experimental Psychology: General Scullin et al., 2018 (opens in a new tab) -
You’d get healthier
Putting hard experiences into words helps you set them down.
In a preliminary study, emotional writing led to fewer illness-related health-center visits.
Journal of Abnormal Psychology Pennebaker & Beall, 1986 (opens in a new tab)
Automatically organize your thoughts
Compose uses large language models to auto-tag the people, events, and emotions in your journal, so you can easily rediscover your memories.
Each entry is stored semantically, so you can search for what you remember or how you felt, not just the exact words.
Discover deep patterns and insights
Compose connects the dots across your entries for you, so you can see what you are circling around and how it makes you feel.
Insights help you revisit past entries, find unexpected connections, and notice the progress you might have otherwise missed.
Control your timeSet your schedule
Choose which apps, categories, and websites to block, then set the days and times that work for you.
Personalized quotesand affirmations
Your writing shapes what you see, just when you need it: a spark of inspiration, a new perspective, or a moment to pause.
Private, secure, all yours
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Privacy first
Your journal is encrypted and stored securely.
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Not for sale
Your entries will never be sold to third parties.
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Anonymous AI
We will never train AI on your journal entries.
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Face ID lock
Protect your deepest secrets with biometrics.
Billions are spent every year on algorithms designed to keep you hooked on your phone.
We built Compose because we believe the tools to take back control should be free for everyone.
Compose doesn’t just block apps;
it asks you what’s on your mind. An app blocker stops one scroll. A journal sets you free.
What people say
A few reviews from the App Store.
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Changed my relationship with my phone
I love how it catches me before I mindlessly scroll; I have it set to block apps before I sleep and after I wake up. I have never slept better and remember most of my days. Highly recommend!
Rated 5 out of 5 @cocorose130 -
Helped me break the loop
The insights feature has been life-changing. Seeing the topics I circle back to and how they affect my mood, noticing my feelings and being able to name them, has helped me change for the better.
Rated 5 out of 5 @jhirubas -
Doomscroll killer
I frequently catch myself doomscrolling and Compose is the perfect bastion for my mind. Since using, I’ve seen decreases in my screen time and increases in my thinking, articulation of said thoughts, and peace of mind.
Rated 5 out of 5 @Carsonricci -
Such a gamechanger
I’m only 3 days into using this and it’s made such an impact on my mental state! Such an easy way to build a habit of checking in with oneself daily. If anyone is looking to incorporate journaling but doesn’t know where to start, this app is amazing.
Rated 5 out of 5 @zoetheolive -
Stopped me from doomscrolling
This app has been really useful. It has stopped me from doomscrolling, given me the reminder and opportunity to change my focus, and supported me in reflecting on my thoughts.
Rated 5 out of 5 @FB9613
Questions
Can I still open a blocked app?
Yes. After you write an entry, you can stay focused, take a timed break, or end the session.
Do I need to write every time?
You only need to write when you open one of your chosen apps during a focus session. An entry must be at least 100 characters, which is usually a sentence or two. The rest of the time, you can write whenever you feel like it.
How does Compose organize my journal?
Compose tags the people, topics, and moods in each entry automatically and connects related moments. Search is semantic, not just keywords, so even a vague memory can be enough to find an entry again.
What can Compose see on my phone?
Apple gives Compose coded tokens for the apps you choose to block. Only your device can turn those tokens back into app names, and your Screen Time usage stays on your device.
Can anyone read my entries?
No. Your entries are encrypted, and nobody at Compose reads them. Only the entry text is processed, never your name, email, or account. Your words never become training data. You can read the details in the Privacy Policy.
Can I export my journal?
Yes. You can export all your entries as Markdown or JSON straight from the app whenever you like. There is no request form or waiting period.
Is Compose free?
Yes. Everything Compose does today stays free, including blocking, schedules, the journal, and insights. There are no usage limits or trial period, and those features won’t move behind a paywall later. Compose has no ads, and we don’t sell your data.
One small step
Write a few words of reflection in the morning, before bed, or when you’re bored, and over time it quietly adds up to the story of your life.
