Two of the most effective screen time apps take fundamentally different approaches. One Sec makes you pause and breathe before opening apps. Repscroll makes you exercise. Both work, but they work for different reasons and different people.
Let's compare them.
The Core Difference
One Sec's Approach: Mindful Pauses
When you try to open a blocked app, One Sec intercepts and shows a breathing exercise. You take a deep breath and then decide if you still want to open the app.
The philosophy: Most app opening is automatic and unintentional. A brief pause breaks the automaticity and lets your conscious mind decide.
Repscroll's Approach: Physical Payment
When you try to open a blocked app, Repscroll requires you to complete an exercise (pushups, squats, or planks). Only after finishing do you earn screen time.
The philosophy: If you want the dopamine hit of scrolling, you have to earn it through effort. This creates friction and builds healthy habits simultaneously.
Feature Comparison
| Feature | One Sec | Repscroll |
|---|---|---|
| Price | Free + Premium ($4.99/mo) | Free to download |
| Friction Type | Breathing pause | Physical exercise |
| Time to Unlock | ~10 seconds | 2-3 minutes |
| Physical Benefit | Slight (breathing) | Significant (exercise) |
| Bypass Difficulty | Easy to tap through | Hard (must complete reps) |
| Tracking | Usage statistics | Exercise + screen time |
| Form Verification | N/A | AI form checking |
| Scientific Backing | Yes (Max Planck study) | Yes (behavior pairing) |
When One Sec Works Better
You Open Apps Unconsciously
If your problem is automatic, unconscious app opening - grabbing your phone and tapping Instagram without thinking - One Sec's pause can be effective.
The app's own data shows users decide not to open apps 50%+ of the time after the pause. Sometimes all you need is a moment to realize you didn't actually want to scroll.
You Want Minimal Disruption
One Sec's intervention is brief. Take a breath, make a choice, continue with your day. If you decide to open the app, you're in within 10-15 seconds.
You Have Physical Limitations
For people who can't do floor exercises due to injury, disability, or circumstances (at work, for example), One Sec provides a friction-based approach without physical requirements.
You Primarily Need Awareness
If you've never tracked or thought about your phone habits, the awareness One Sec provides might be enough to change behavior.
When Repscroll Works Better
Willpower Isn't Your Problem
If you know you're doomscrolling and choose to do it anyway, a brief pause won't help. You'll just breathe and tap "Open anyway."
Repscroll's exercise requirement creates meaningful friction. You can't just tap through - you have to actually do pushups.
You Want Physical Benefits
One Sec's only physical benefit is slightly reduced cortisol from the breathing exercise. Repscroll users report:
- Doing 100-300 pushups per day
- Noticeable muscle development
- Better sleep from physical tiredness
- Improved energy levels
You Need Stronger Accountability
Repscroll's Hard Lock mode prevents you from bypassing the requirement. You literally cannot access the blocked app until the exercise is complete.
One Sec allows you to proceed after the pause, relying on your in-the-moment decision making.
You Want to Build Exercise Habits
If one of your goals is exercising more, Repscroll accomplishes two objectives at once: reducing screen time and building fitness habits.
The Science Behind Each
One Sec's Evidence
One Sec commissioned a study with the Max Planck Institute and Heidelberg University. The results:
- 57% average reduction in app opens
- Significant reduction in daily social media usage
- Users report feeling more in control
The mechanism: The breathing pause interrupts the habit loop and engages the prefrontal cortex (conscious decision-making) before the basal ganglia (automatic habits) can complete the action.
Repscroll's Evidence
Repscroll is based on behavior pairing (also called temptation bundling), which has strong research support:
- Dr. Katherine Milkman's research shows pairing desired and undesired behaviors effectively modifies both
- Exercise releases dopamine, providing a natural reward that can compete with social media's artificial dopamine
- Friction (requiring effort) consistently reduces unwanted behaviors in behavioral research
User Experiences
One Sec Users Say:
"I didn't realize how many times I was opening Instagram without thinking. Just seeing the count was eye-opening."
"The breathing actually helps me feel calmer. Sometimes I do the breath and realize I don't want to scroll at all."
"It's too easy to tap through when I really want to scroll. I need something stronger."
Repscroll Users Say:
"I can't cheat it. If I want to scroll, I'm doing pushups. No exceptions."
"After a month, my chest is noticeably bigger and I barely use social media anymore."
"The exercise requirement makes me question if I really want to scroll. Usually the answer is no."
Can You Use Both?
Yes! Some users combine approaches:
- One Sec as first line: Quick pause for automatic app opens
- Repscroll for high-addiction apps: Exercise requirement for the most problematic apps
This layered approach provides both the awareness benefits of One Sec and the stronger friction of Repscroll.
Making Your Choice
Choose One Sec if:
- Your problem is unconscious/automatic app opening
- You want minimal disruption to your day
- You can't do floor exercises
- Awareness alone might be enough for you
- You're willing to pay for premium features
Choose Repscroll if:
- You consciously choose to doomscroll despite knowing better
- You want physical fitness benefits
- You need strict accountability (can't bypass)
- You're motivated by earning your screen time
- You want advanced AI form correction and constantly updated exercises
Choose Both if:
- You want maximum friction
- You have different needs for different apps
- You're serious about changing your relationship with your phone
The Bottom Line
Both apps work, but they work differently:
One Sec is a gentle tap on the shoulder asking "Did you mean to do that?"
Repscroll is a requirement: "You want this? Earn it first."
For most people struggling with significant doomscrolling habits, Repscroll's stronger friction and physical benefits make it more effective. But if your problem is primarily unconscious phone-checking, One Sec's simple pause might be all you need.
Try one - or both - and see what works for your brain.
Ready to earn your scroll? Download Repscroll free and turn phone addiction into fitness gains.