Pauso is a free iOS app that reduces screen time through breathing exercises. When you open a protected app, Pauso interrupts with a calming breathing exercise, giving you a moment to decide whether to continue or walk away.

How is Pauso different from other screen time controllers?

Unlike Opal, one sec, or ScreenZen, Pauso combines two approaches: Gentle Mode (breathing exercise then freedom to choose) and Strict Mode (hard app blocking that cannot be bypassed using iOS Family Controls). It is awareness-based, not punishment-based.

Yes. Pauso is free to download with one protected app included. Pauso Pro unlocks unlimited apps and advanced features for $6.99 per month or $39.99 per year.

What is Gentle Mode in Pauso?

Gentle Mode shows a breathing exercise when you open a protected app. After breathing, you choose whether to open the app or walk away. No blocking, no guilt — just awareness.

What is Strict Mode in Pauso?

Strict Mode uses iOS Family Controls to completely block selected apps during scheduled times. It cannot be bypassed, making it ideal for deep work sessions, studying, or winding down before bed.

How to Stop Scrolling at Night

How to stop scrolling at night — here are proven methods that actually work, backed by neuroscience and powered by Pauso.

Why This Happens

Nighttime scrolling extends beyond just bedtime — it includes the entire evening hours when you find yourself mindlessly flipping through apps instead of spending time on things you actually enjoy. After a long day of work or school, your brain seeks easy stimulation, and social media provides it effortlessly. The quiet evening hours feel like "your time," making phone use feel consequence-free. But those 2-3 hours of evening scrolling add up to 14-21 hours per week — nearly a full day of your life every week spent watching other people's content.

What the Science Says

→ Evening screen time is associated with 60% higher rates of poor sleep quality(National Sleep Foundation)
→ The average person spends 2-4 hours on their phone during evening hours(Common Sense Media)
→ Dopamine-driven phone use in the evening reduces morning motivation and energy(Neuroscience Letters)
→ Replacing 1 hour of evening scrolling with exercise improves sleep quality by 65%(Sleep Medicine Reviews)

3 Methods That Work

Set an evening phone curfew with Pauso Strict Mode

easy

Block your most addictive apps starting at a set time each evening. Start with 9 PM and gradually move it earlier as the habit forms.

Effectiveness:█████████░9/10

1.Open Pauso and select your top scrolling apps
2.Set Strict Mode from 9 PM to 7 AM
3.The apps are blocked automatically every evening
4.Gradually move the start time earlier (8:30 PM, then 8 PM)

Create an evening routine that replaces scrolling

hard

Design a structured evening that fills the time you would normally spend scrolling. Include activities that provide genuine satisfaction rather than empty dopamine.

Effectiveness:████████░░8/10

1.Write down 3 activities you enjoy but never make time for
2.Schedule them into your evening: e.g., 7-8 PM cooking, 8-9 PM reading
3.Use Pauso to block distracting apps during these hours
4.Track how much more fulfilling your evenings feel after 1 week

Use Gentle Mode as an evening awareness tool

easy

Set Gentle Mode on all social media apps in the evening. The breathing exercise before each app open makes you conscious of how many times you reach for your phone.

Effectiveness:██████░░░░6/10

1.Set Gentle Mode on Instagram, TikTok, YouTube, Reddit, Twitter
2.Every time you open one, the breathing exercise activates
3.Notice how many times per evening you reach for these apps
4.Many users reduce opens by 50% within the first week just from awareness

How Pauso Helps

💚 Gentle Mode

Gentle Mode in the evening acts as a mindfulness alarm — every time you reach for Instagram or TikTok, the breathing exercise reminds you that you're about to scroll. This awareness is often enough to make you choose something else.

🔒 Strict Mode

Strict Mode creates a hard boundary for your evening. Block all social media from 9 PM onward and your evenings suddenly have 2-3 extra hours for hobbies, relationships, exercise, or rest.

Suggested Schedule

Start with Strict Mode from 9 PM to 7 AM on social media apps. Use Gentle Mode from 6 PM to 9 PM for awareness during free time. Leave messaging apps unblocked.

Your 7-Day Plan

Set Strict Mode on social media apps from 9 PM to 7 AM

List 3 evening activities you enjoy but never make time for

Do one of those activities instead of scrolling tonight

Add Gentle Mode from 6-9 PM — track how many times you reach for your phone

Move Strict Mode start time to 8:30 PM

Invite a friend or partner to join your phone-free evening

Review Pauso stats and notice how your evenings have changed

Frequently Asked Questions

How do I stop scrolling when I'm bored in the evening?

Boredom is your brain craving stimulation, and social media is the easiest source. The key is having alternative activities prepared in advance. When you block social media with Pauso and have a book, hobby supplies, or exercise gear ready, your brain adapts to the new stimulation source within days. The first 3 evenings are hardest — after that, most people prefer the alternative activities.

What if my partner scrolls and I don't?

This is common. Start by sharing your goals with your partner and invite them to try Pauso together. If they are not interested, focus on your own habits — leading by example is the most effective approach. Many partners naturally reduce their phone use when they see the positive changes in your mood, sleep, and presence.

Start With One Breath

Download Pauso for free. No account needed. Set up in 60 seconds. Both Gentle Mode and Strict Mode included.

Download on the

App Store

iOS 17.0+ · Free for 1 app · Pro for unlimited apps