Phases

Phase is a sleep schedule reset app built around a clear plan instead of tracking. You enter when you currently sleep and when you want to sleep, pick a program, and it builds a day-by-day schedule that moves bedtime and wake time closer to your goal in 15-minute steps. Six programs are offered: Sleep Schedule Reset (a 14-day phase shift), Night Owl Fix, Jet Lag Recovery, Weekend Drift Reset, Shift Work Transition and Early Riser Challenge.

Each day brings timed nudges based on your schedule and local sunrise and sunset: morning light, caffeine cutoff, screen dim, wind down and bedtime, which adjust as your schedule moves forward. Home Screen and Lock Screen widgets show sun position, a nudge checklist and a bedtime countdown, a Live Activity counts down on the Lock Screen and Dynamic Island, and a bedtime alarm rings through Silent Mode and Do Not Disturb.

Phase works offline with no account, reads your sleep, daylight, exercise and caffeine entries in Apple Health to verify nudges, and never writes to it. The design is deliberately focused, with no charts, dashboards or social features. It is free to download with in-app purchases.