Setting intentions is not just a feel-good practice. It's actually backed by science. You are almost twice as likely to succeed when you set clear intentions and document them.

We recommend starting with intentions that feel attainable, and increasing difficulty as you continue to use the app.

Think of app limits as the hard ceiling — what's the most time you want to spend on an app or app category? For many of us, it makes sense to start with a few key app limits:

As you stay under your limits, you'll build up a streak. See how many days you can string together!

Pro tip: Use "Monk Mode" for "Time Limit" blocks you can't skip!

Think of "Time of Day" block as a way to make the most of your day, and help you stay under your total app limits. Many times, if you set up "Time of Day" block correctly, you make not even hit your app limits!

Here are the most popular "Time of Day" blocks:

Pro tip: Use "Monk Mode" for "Time of Day" blocks you can't break!

Think of “All Day (Limited Unblocks)” as your daily foundation—a simple way to protect your focus from morning till night, while still giving yourself just a few intentional windows to check in.

Here are the most popular ways people use this setting:

Pro tip: Use "Monk Mode" when you want a firm boundary—so even if you're tempted, you can’t go over your unblock limit.

Your personalized daily "Balance Score" will update each time you open the app. This helps you understand your daily balance and whether you are staying within your set intentions and limits at a glance.

Now that you're set up for success, here's what to expect from using Roots: