✦For iPhone and Apple Watch · free beta

Put the phone down, gently

Picked up your phone for one thing and lost an hour? Pause is a kind app for women with ADHD. It asks you for one breath before you scroll.

Join the betaTry one breath

A breath before the scroll

A streak that forgives you

Friends who cheer you on

WednesdayHi, Linh
Journey
Today · your apps Sample
59minOn your apps
20Phone pickups
8 am12now
What now?
12-day streakA freeze kept Tuesday going
Sigh break

Two breaths in, one long breath out

Follow the circle
Focus

Pick a length

25:00
Walk · 5 min

Five minutes for yourself.

0
steps
Pause first

Breathe first, then decide

Breathe for a minute, walk or focus in Pause, then come back.

Breathe first
Not now

Two-week streak

Freezes count, so one messy day won't undo it.

✓M✓TW✓T✓F✓SS

12 of 14 days

Nice
Your circle

Little wins, shared

M

Mai took a sigh break before bed

L

Linh stayed under her goal today

A

An cheered your walk

Send a cheer
Psst, you can throw the stickers

You choose the apps that swallow your time. Next time you open one, Pause asks you to breathe for a minute first. A short walk or a focus timer works too.

Then your apps open for 15 minutes, and the rest is up to you.

Had a messy day? It happens. A freeze keeps your streak going, so one off day can't wipe out a good week.

You can bring a few close friends along. You'll see each other's small wins and can send a cheer.

There's no leaderboard, and nobody is keeping score.

A little pause.
Then your choice.

Pause slows you down for a minute, then hands your phone back. What happens next is up to you.

  1. Pick your apps

    You choose the ones you know are trouble. Everything else opens as usual.

  2. Take a small break

    A minute of breathing does it. A short walk or a focus timer counts too.

  3. Then it's up to you

    Your apps open for 15 minutes. Scroll a little or put the phone down. Either is fine.

These are drawings of the app. The app names and numbers are only examples.

Small things that add up

A few more things Pause does while you get on with your day.

A gentle tap on the wrist

Been scrolling for a while? Your Apple Watch gives you a soft tap, so you can look up without picking up your phone again.

How's your head today?

Bright, calm, foggy or restless? One tap on whichever fits is enough, and it never leaves your phone.

See the good days add up

Every sigh break, walk and check-in goes on your calendar, so you can watch the small wins pile up.

What's yours stays yours

Your Screen Time minutes, app names, moods and notes stay on your phone. They are never sent to us.

Take one breath with us

Breathe in through your nose

One more short sip in

Long, slow breath out

You chose a reset.

That was a sigh break. Pause has one ready whenever your head feels loud.Cyclic sighing improved mood in a randomized study of healthy adults (Balban et al., Cell Reports Medicine, 2023). Pause is not a medical product.

Your phone,
on your terms.

Come and try it. Pause is in beta on iPhone, and it's free.

Join the beta What we do with your data
The button opens TestFlight, Apple's app for trying apps early.