One Sec

One Sec is a friction-layer app available on iOS, Android, and Mac that inserts a configurable 1–30 second pause (with optional breathing animation or intention-setting question) before any target app opens. As of May 2026, it is the most widely-used friction-based alternative to hard blockers, and the right choice when the goal is breaking reflexive phone-grabbing rather than prohibiting access entirely.

At a glance

Field	Value
Pricing	Freemium — Pro ~$29.99/yr
Platforms	iOS, Android, Mac
Hard lockout	No — pause only, app opens after
Pause duration	1–30 seconds (configurable)
Last verified	May 25, 2026

What One Sec does well

• Cross-platform. iOS, Android, and Mac — the only friction-layer tool that covers all three. Freedom covers more in hard-blocking terms; One Sec covers more in friction terms.
• Friction, not prohibition. The core insight is that most reflexive phone grabs are interrupted by any pause — you don’t need a hard block if 15 seconds of breathing interrupts the autopilot. Research on this is solid; the app is built around it.
• Per-app control. Instagram gets a 15-second pause. Reddit gets a 5-second pause. LinkedIn gets nothing. The granularity matters for real-world use.
• Intention prompts. The configurable question (“Why are you opening this?”) is more powerful than it sounds — it converts a mindless action into a deliberate choice.

What One Sec doesn’t do

• Won’t hard-block anything. If you’re in a deep habit loop and you don’t have the 15-second willpower to wait, One Sec will not stop you. For that you need Freedom or Opal.
• Won’t filter content within apps. It doesn’t care what you do once you open Reddit — it only adds friction at the door. To filter Reddit content, use Ultimate Reddit Filter.
• Won’t schedule by time of day in the free tier. Pro adds scheduling but at a higher cost than comparable scheduled blockers.

Best for

Users who’ve tried deleting apps and reinstalled them, who’ve found hard blockers too aggressive, or who specifically want to reduce impulsive use rather than eliminate it. Not the right tool if you need a lockout for a specific work block.

Setup in 5 minutes

1. Install One Sec from the App Store (iOS) or Google Play (Android).
2. Open the app and grant the necessary Screen Time or Accessibility permissions.
3. Tap + Add App and select the first app you want to add friction to (e.g. Instagram).
4. Set the pause duration — 15 seconds is the research-supported default. Add the breathing animation.
5. Optionally add an intention question: “What am I looking for right now?”
6. Repeat for the 2–3 other apps you most mindlessly open.

Alternatives

• Freedom — hard blocker, cross-device, subscription. The right choice if friction isn’t enough.
• Opal — hard blocker, iOS + Mac only. Similar premium price to One Sec Pro but a genuine lockout.
• Cold Turkey — hard blocker, Mac + Windows, one-time $39. No mobile.