Support
Email us at support@myhandsoff.org. We usually reply within two business days. Your iPhone model and iOS version help us help you faster.
Common questions
How do I score a day?
On the Today tab, tap Score today. Choose W (held the line) or L (slipped up), add a note if you like, and tap Save.
How do I score a day I missed, or change a score?
Go to Progress and tap that day in the calendar.
What are Watch Windows?
Times you tend to struggle. On Today, tap + Add, give it a name and a start and end time, and pick what you'll do instead. Your coach checks in 15 minutes before it starts. Your coach can also set one up for you in the chat.
How do I set up Healthy Habits?
On Today, tap Set up your daily habits (or Edit once you have some). Write your own or check ideas from the list, then tap Save. You tick them off each day, and the list resets every morning.
Where is Help now?
On every tab: top right, or next to the message box on the Coach tab. It has quick tools for when an urge hits and a way to talk to your coach.
How do I change my boundaries, my why, or my coach?
Go to Settings. Under You, open Define your W, Your why, or Your coach.
My reminders aren't arriving.
Open Settings → Reminders in Hands Off and check they're on. If the page says notifications are off, tap Open Settings and allow notifications for Hands Off.
I got a new phone. How do I get my data back?
Hands Off backs up to your own iCloud automatically. Sign in to the same Apple ID on your new phone, install Hands Off, and your data follows you. You can check it in Settings → Backup & sync.
How do I delete my data?
Go to Settings → Delete my data. You can delete the iCloud copy, everything on this phone, or both. Each one asks you to confirm and can't be undone.
Is my coach a real person?
No. Your coach is AI. It's not a therapist, doctor or crisis line, and it can make mistakes.
I have an idea or found a bug.
Please email us. A short note on what happened and what you expected is all we need.
If you're in crisis
If you're thinking about harming yourself, call or text 988 in the US, or contact your local emergency number right away.