Poor sleepScreens late, mind won't settle at night
📱
Compulsive checkingReaching for my phone without realising
Question 4 of 6
How much of your screen time is intentional?
Intentional = you chose it and it served you
❌
Almost noneI scroll mostly out of habit
🌗
About halfSome purposeful, a lot isn't
🌔
Mostly intentionalMostly on-track but I slip sometimes
Question 5 of 6
What does your ideal relationship with technology look like?
Take a moment — this becomes your north star
🎯
Minimal and purposefulUse it only when it genuinely serves me
⚖️
Balanced and boundariedPresent when needed, fully off when not
🔓
Free and unchainedNo guilt, no compulsion — just choice
Question 6 of 6
How much time can you commit to recovery each day?
Small and consistent beats big and sporadic
🌱
5–10 minutesDaily check-ins and brief rituals
🌿
15–30 minutesA morning practice and evening wind-down
🌳
30+ minutesI want to make this a genuine priority
QuietudeRecovery Platform
✦Lvl 1 · The Noticing
Experience Points0 / 120 XP
Good morning
Welcome back.
🌿
Offline time
0h 0m
Goal: 3 hours
✦
XP today
0
Earn more below
🔥
Day streak
0
Start today
🧘
Calm score
0
Builds with quests
This week
🛡 Use Shield (50 XP)
Daily quests
Today's intention
What I choose to protect today
Burnout level — drag to self-rate
Elevated — you are tired but not at the edge
RecoveringCritical
How are you right now?
😮💨
Depleted
😶
Numb
😬
Anxious
🌫
Foggy
😌
Calm
🌱
Present
Q
Select how you're feeling above and Quietude will respond.
3 things I notice right now
Today's intention rules
Work email only — no social apps
Keep the inbox open, close everything else
No news consumption after 6pm
News before bed raises cortisol significantly
Mute all non-essential notifications
Pings break focus in under 5 minutes on average
Grayscale mode after 9pm
Colour stimulates the reward system — grey calms it
No phone in the bedroom
The hardest rule. Also the most impactful.
Set your daily goals
Target limits — drag to set your goal
Social media45 min / day
Video & streaming60 min / day
News & articles20 min / day
Work / email120 min / day
Log what you actually used today
This app can't read your screen time — only your device's OS can do that. But logging it yourself is actually more powerful: it builds honest self-awareness rather than passive tracking.
How to get real screen time data
🍎
iPhone / iPad
Settings → Screen Time. Shows exact minutes per app and category. You can set hard limits there too.
🤖
Android
Settings → Digital Wellbeing & Parental Controls. Shows daily app usage and lets you set timers per app.
💻
Mac
Screen Time is in System Settings. Third-party apps like RescueTime or Timing give more detail.
🪟
Windows
No built-in tracker, but RescueTime or ActivityWatch (free & open source) both work well.
🔮
Future: native app
A native iOS/Android app could read Screen Time data directly via the OS API and sync it here automatically. That's the right next step for Quietude.
tap to begin
0
4-7-8 breathing exercise
Complete 4 cycles to earn +20 XP
Offline suggestions
Sit near a window for 10 minutes. No agenda. No podcast. Just light and whatever your mind does.
Restorative · 10 min
Write three things you noticed in your body today. Not events — sensations.
Somatic · 5 min
Step outside without your phone. Even two minutes counts.
Outdoors · your pace
Make something with your hands. Cook, sketch, fold paper. Anything analog.
Creative rest · 15–30 min
Read a physical book for 20 minutes before sleep instead of scrolling.
Evening · 20 min
Need a personalised rest suggestion?
Q
Almost everything will work again if you unplug it for a few minutes — including you.
— Anne Lamott
Today's reflection
"What would feel like enough today?"
"When did I feel most like myself today?"
"What am I consuming that I don't actually want?"
Past entries
1
Level
The Noticing
0 / 80 XP
Next: The Pause
Titles & rewards
Recovery arc
Burnout level — 7 days
📉
—
Burnout drop
🔥
0
Day streak
📓
0
Journal entries
✦
0
Total XP earned
Quietude notices
Q
XP history
How you earned your XP
No XP earned yet — complete quests to get started.
90-day habit heatmap
LessMore
Account
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?
🎥
Video Challenges
Film · Submit · Earn XP
Record yourself completing a real-world task. Quietude's AI reviews your clip and awards XP if the challenge is met. No editing — just honest proof.