Goal: an active body
The app that makes you move before you scroll
Sorry Scroll (sorryscroll.com) blocks Instagram, TikTok or any app you choose and asks for one quick move first: squats, pushups, a wall sit, a plank, shoulder rolls, an eye reset or box breathing. Each move is explained, then a 30-second timer runs. When it ends, the app unlocks for 15 to 60 minutes.
| Each step | One guided move or breathing exercise, then a timer |
|---|---|
| Moves | Squats, Pushups, Wall sit, Plank, Shoulder rolls, Eye reset, Box breathing |
| Length | 30 seconds (eye reset 20, box breathing 32) |
| Camera | Never. Moves are explained, not recorded |
| Progress | Active minutes toward a 500-minute goal |
| Unlocked for | 15 to 60 minutes after each move |
| Price | Free for 1 app · Pro blocks every app · Pricing |
What a step looks like
1. Pick Body & mind. It's the second goal on this screen. From then on, every blocked app asks for one move before it opens; you can also use a skip (3 a day) or close the app.
2. The move is explained first. Three short steps and a 10-second countdown to get into position, then the timer runs. Not the right move for where you are? Swap it.
3. The app opens, and the move counts. With Pro, a daily receipt lists what your scrolling paid for. (Example data.)
Why it exists
"I sit and work for hours, and I was feeling sluggish all the time. I'm the father of two very active kids, and I felt guilty that I couldn't keep up with their energy. So I built this goal: a reason to get up and move every time I reached for my phone."
The moves, exactly as the app explains them
Squats · 30 seconds
- Stand with your feet shoulder-width apart, toes pointing slightly out.
- Push your hips back and bend your knees, like sitting down on a chair. Keep your chest up.
- Go down until your thighs are about level with the floor, then push up through your heels. Repeat.
Pushups · 30 seconds
- Hands on the floor, a little wider than your shoulders.
- Straighten your body from head to heels. Knees on the floor is fine.
- Bend your elbows to lower your chest toward the floor, then push back up. Repeat.
Wall sit · 30 seconds
- Stand with your back flat against a wall.
- Walk your feet forward and slide down until your knees are bent at a right angle, like sitting on an invisible chair.
- Keep your knees above your ankles. Hold still and keep breathing.
Plank · 30 seconds
- Forearms on the floor, elbows right under your shoulders.
- Step your feet back and lift your hips so your body is one straight line from head to heels.
- Tighten your stomach and don't let your hips sag. Hold.
Shoulder rolls · 30 seconds
- Sit or stand tall with your arms loose at your sides.
- Lift your shoulders up to your ears, roll them back, then let them drop. Slow circles.
- Halfway through, switch direction and roll them forward.
Eye reset · 20 seconds
- Find something far away, at least 6 metres (20 feet). A window is perfect.
- Look at it and let your eyes relax. Blink slowly.
- Keep looking away from your phone. It buzzes when time's up.
Box breathing · 32 seconds
- Sit comfortably and breathe through your nose.
- Breathe in for 4 while the square grows, hold for 4, breathe out for 4 while it shrinks, hold for 4.
- Keep it slow and quiet. The screen counts for you.
How fast you'll reach 500 active minutes
The goal is 500 active minutes. Each move adds its seconds, and about 7 in 10 blocked-app opens become a step:
| Blocked-app opens a day | Moves a day | Active minutes a day | 500 minutes in |
|---|---|---|---|
| 10 | about 7 | about 4 | about 20 weeks |
| 15 | about 10 | about 5 | about 14 weeks |
| 25 | about 18 | about 9 | about 8 weeks |
| 50 | about 35 | about 18 | about 4 weeks |
Spread through the day, a minute or less at a time, so it never needs a workout slot. Box breathing and the eye reset count too.
Who it's not for
- If you want every rep counted, PushLock or PushBlock count pushups with the camera.
- If you want a choice of harder exercises (lunges, jumping jacks), Exerscroll offers more.
- If you have an injury or a health condition, check with a professional before starting any exercise routine.
Compare them all in app blockers that make you do something first.
Questions
Is there an app that makes you exercise before opening social media?
Yes. Sorry Scroll's active-body goal asks for one 30-second move before a blocked app opens. Exercise-only apps doing something similar include Pushscroll, PushLock, PushBlock, ScrollFit and Exerscroll.
Does it count my reps?
No. Each move is explained step by step and timed for 30 seconds; nothing is recorded or counted by camera. If you want counted pushups, PushLock and PushBlock use the camera to count them.
Do I need space or equipment?
No. Shoulder rolls, the eye reset and box breathing work sitting at a desk or on a train; the rest need a little floor or a wall.
How much does it add up to?
At 25 blocked-app opens a day, about 18 moves: around 9 minutes a day of moving, spread through the day.
Can I swap a move I can't do right now?
Yes. Each step offers a different move if the one shown doesn't suit where you are.