Thread: Sync Problems
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By default, OmniFocus (both versions) are supposed to sync with the server 1 minute after any changes are made, or if the app sees that it's been more than an hour since the last sync when no changes have been made.

If you ever want to force a sync, though, you can press the button (it looks like two arrows forming a circle in both versions of the app).

The simplest solution here might be to just launch OmniFocus and tap the sync button on your phone as you're leaving. Stick the phone in your pocket and it'll sync while you're otherwise occupied, but you'll have the most up-to-date info by the time you need to use the app...