Resources
Everything you need to get the most out of TimeOut and build healthier digital habits.
Getting Started Guide
Learn how to set up your first app locks and start building better digital habits with TimeOut.
Read Guide →Best Practices
Discover proven strategies and tips for maximizing your productivity and maintaining healthy screen time habits.
Learn More →Exercise Ideas
Find inspiration for quick exercises and activities to unlock your apps and stay active throughout the day.
Get Ideas →Comprehensive Resource Library
Explore our complete collection of guides, tutorials, and expert insights on digital wellness, productivity, and healthy technology habits.
Getting Started with TimeOut
1. Download & Setup
- • Download TimeOut from the App Store
- • Grant necessary permissions for app monitoring
- • Connect your Health app for exercise tracking
2. Create Your First Lock
- • Choose apps you want to limit (social media, games, etc.)
- • Set a realistic exercise goal (start with 5,000 steps)
- • Activate your lock and start moving!
💡 Pro Tip
Start with just one or two apps and a modest step goal. As you build the habit, you can gradually increase your goals and add more apps to your locks.
Best Practices for Success
Setting Effective Goals
- ✓ Start small and build gradually
- ✓ Set goals based on your current activity level
- ✓ Use different goals for weekdays vs weekends
- ✓ Review and adjust goals weekly
Common Mistakes to Avoid
- ✗ Setting unrealistic step goals from day one
- ✗ Locking too many apps at once
- ✗ Ignoring your progress reports
📊 Track Your Progress
Use TimeOut's built-in reports to see how you're improving over time. Celebrate small wins and adjust your strategy based on what's working.
🎯 Stay Consistent
Consistency beats intensity. It's better to hit a smaller goal every day than to set a huge goal you can only achieve occasionally.
Quick Exercise Ideas
🚶♀️ Walking
- • Take a walk around the block
- • Walk to a nearby coffee shop
- • Use stairs instead of elevators
- • Park further away from destinations
🏃♂️ Quick Workouts
- • 5-minute bodyweight exercises
- • Jumping jacks or burpees
- • Yoga stretches
- • Dance to your favorite song
🎯 Daily Activities
- • Household chores
- • Gardening or yard work
- • Playing with pets
- • Walking while on phone calls
Ready to Start Your Journey?
Download TimeOut today and take the first step towards healthier digital habits and a more active lifestyle.
Download TimeOut