Your phone. Your rules.
The screen time controller that starts with a breath. Pauso interrupts mindless scrolling with a calming pause — one breath is all it takes to break the loop.
The problem
You open your phone for one thing.
30 minutes later, you're still scrolling.
Average screen time
Most of it unintentional doomscrolling on social media
Phone pickups per day
That's once every 10 minutes
Of sessions are habitual
Driven by dopamine, not purpose
The solution
A screen time controller built on breathing, not punishment
Choose your level of protection. Both start with a breath.
Gentle Mode
Gentle Mode is Pauso's awareness-based approach to reducing screen time. When you open a protected app, Pauso presents a guided breathing exercise — a few seconds of calm, deep breathing — before showing you a choice: open the app or walk away. Unlike hard-blocking screen time controllers like Opal or Clearspace, Gentle Mode never locks you out. The goal is to interrupt the automatic habit loop that drives most phone pickups. Studies show that around 70% of app opens are habitual rather than intentional, and a brief mindful pause is often enough to break the cycle. Many Pauso users report that after completing the breathing exercise, they no longer feel the urge to open the app at all. By interrupting the dopamine-driven distraction cycle, Gentle Mode addresses phone addiction at its root — the automatic impulse, not the app itself. Gentle Mode is included free and works with any app on iOS 17.0 or later.
- Calming breathing exercise
- Freedom to choose after
- Builds awareness naturally
Strict Mode
Strict Mode provides hard app blocking for times when willpower alone is not enough. It uses Apple's iOS Family Controls framework to completely block selected apps during scheduled times — and unlike most screen time controllers, it genuinely cannot be bypassed. You cannot simply delete Pauso to regain access, because the blocking operates at the operating system level. This makes Strict Mode ideal for deep work sessions, exam preparation, or any situation where you need guaranteed protection from distracting apps. You can schedule blocks in advance for specific times of day, or activate them on demand. Whether you need to focus during study sessions or wind down before bed to protect your sleep — Strict Mode eliminates the temptation entirely. Research links late-night phone use to increased anxiety and disrupted melatonin production, making bypass-proof blocking essential for healthy routines. Strict Mode is available with Pauso Pro, which unlocks unlimited app protection for $6.99 per month or $39.99 per year.
- Time-based app blocking
- Cannot be bypassed
- Schedule in advance
Track Your Progress
Pauso tracks every breathing exercise you complete, every app you choose not to open, and every mindful minute you earn back. Beautiful charts show your daily and weekly progress, helping you see patterns in your phone usage over time. Build streaks by staying consistent — the longer your streak, the stronger the habit becomes. Track how many times you walked away after breathing versus how many times you opened the app anyway. All data stays on your device by default with no account required, keeping your screen time habits completely private. The Daily Insights widget brings key stats to your home screen so you can celebrate progress without even opening Pauso.
How it works
Set up in 60 seconds
Three steps to a more intentional relationship with your phone.
Pick your apps
Select the apps that pull you in. Social media, games, news — whatever steals your time.
Choose your mode
Gentle for mindful awareness, Strict for hard limits. Mix and match for different times of day.
Breathe & decide
When you reach for a protected app, Pauso steps in with a calming breath. Then you choose.
What people say
Real change, real people
“The breathing exercise is genius. Half the time I don't even want to open the app anymore after.”
Sarah K.
University Student
“I went from 6 hours of screen time to under 3. Pauso made me realize how automatic my scrolling was.”
Marcus T.
Software Developer
“The strict mode saved my study sessions. No more 'just 5 minutes' that turn into an hour.”
Aisha R.
Medical Student
Take the first breath.
Free to download. No account needed.
Start protecting your peace in under a minute.
Requires iOS 17.0 or later
About Pauso
Pauso is a free screen time controller for iPhone that helps people stop doomscrolling through social media apps like Instagram, TikTok, and Reddit. When you open a protected app, Pauso interrupts with a calming breathing exercise, giving you a moment to decide whether you really want to continue. It offers two modes: Gentle Mode presents a breathing exercise then lets you choose freely, while Strict Mode uses iOS Family Controls to completely block apps during scheduled times and cannot be bypassed. Instead of a forced digital detox, Pauso addresses phone addiction through awareness — building digital wellbeing rather than enforcing punishment. Unlike screen time controllers like Opal or one sec, Pauso starts with a breath, not a lock. The app is free to download with no account required, with a Pro upgrade available for unlimited app protection at $6.99/month or $39.99/year. Pauso requires iOS 17.0 or later.