Pauso is a screen time controller for iPhone that interrupts mindless scrolling with a calming breathing exercise before you open distracting apps. It offers two core modes—Breathe Mode for mindful awareness and Block Mode for unbypassable blocking—built on the idea that a single breath can break the dopamine-driven habit loop. The app requires iOS 17.0 or later and was built by Daniel Moka in Hungary.
What is Pauso?
Pauso is a screen time controller that intercepts the moment you tap a distracting app (like Instagram, TikTok, or Reddit) with a guided breathing exercise. After the breath, it asks whether you still want to open the app. It runs entirely offline, requires no account, and keeps all data on your device. The app was created by Daniel Moka to address phone addiction through awareness rather than punishment.
What makes Pauso stand out?
- Breath-first intervention — When you open a protected app, Pauso presents a full-screen breathing animation using one of three patterns: Simple Breathing, Box Breathing, or Physiological Sigh. After the breath, you see how many times you’ve tried to open the app today and choose to walk away or continue. This micro-moment of calm rewires the autopilot scroll habit.
- Two distinct modes — Breathe Mode (free) presents the breathing exercise then lets you choose freely; Block Mode (Pro) uses Apple’s iOS Family Controls to completely block selected apps during scheduled times and cannot be bypassed by deleting Pauso.
- 60+ supported apps — Covers social media, video, gaming, dating, shopping, and news categories.
- Intention Check — Before continuing past the breath, Pauso optionally asks why you want to open the app (work, need-to-know, boredom, etc.), surfacing the underlying urge.
- Don’t Get Lost Timer — When you do continue, you can set a time limit (1, 3, 5, or 15 minutes) after which the app reblocks.
- Wind Down Mode — Set separate weekday and weekend bedtimes; Pauso automatically blocks all protected apps during that window with a warning to wrap up.
- Track Your Progress — Charts show daily and weekly hours saved, breaths taken, urges resisted, and don’t-open rate. All data stays on-device by default. A home screen widget displays key stats.
- 34 achievements — Bronze, Silver, Gold, and Diamond tiers reward consistency.
Who should use Pauso?
- Social media addicts — people who find themselves opening Instagram or TikTok dozens of times a day habitually will benefit from the breath pause that interrupts the impulse loop.
- Students — need to focus during study sessions or exams; Block Mode guarantees no access to distracting apps for set periods. See the students guide.
- People with ADHD — the combination of a brief mindful pause and hard blocking can help manage impulse-driven phone use. See the ADHD guide.
- Anyone who scrolls in bed — Wind Down Mode auto-blocks apps at night to protect sleep. See how to stop scrolling in bed.
What can you do with Pauso?
- Break the scroll habit — Use Breathe Mode to create a moment of awareness before every app open, gradually reducing automatic pickups.
- Enforce focus sessions — With Block Mode, schedule unbypassable app blocks for deep work, studying, or family time.
- Track your progress — View daily and weekly insights on screen time reclaimed, and build streaks of conscious app usage.
- Customize the experience — Choose from 4 calming color palettes, select breathing patterns, and activate Vacation Mode to temporarily pause protection during holidays.
How does Pauso work?
Setup takes under 60 seconds: (1) Pick the apps you want to protect from a list of 60+ (or any app on your device). (2) Choose a mode — Breathe or Block — and set schedules if using Block Mode. (3) When you open a protected app, Pauso intercepts with a breathing exercise; complete the breath, then decide to open or walk away. All data stays local unless you optionally enable iCloud sync with Sign in with Apple.
Pros and cons
- Pros: Genuine focus on habit change rather than just locking access; Block Mode uses system-level Family Controls so it cannot be bypassed; works offline with no account; detailed progress tracking with achievements; free tier is functional for one app.
- Cons: Requires iOS 17.0 or later; free version limits you to one protected app and only the Simple Breathing pattern; Block Mode, Wind Down Mode, Don’t Get Lost Timer, and all color palettes require a Pro subscription.
Pricing
Pauso is free to download with no account required. The free tier protects one app and includes Breathe Mode with the Simple Breathing pattern and basic insights. Pauso Pro unlocks unlimited apps, all three breathing patterns, Block Mode, Wind Down Mode, Don’t Get Lost Timer, Weekly Insights, and all color palettes for $6.99/month or $39.99/year.
Alternatives
- Opal and Clearspace — hard-blocking screen time controllers that lock apps, but Pauso is unique in using a breathing pause before blocking and in being unbypassable (Block Mode uses iOS Family Controls).
FAQ
Is Pauso free?
Yes, you can download and use Pauso for free. The free tier protects one app with Breathe Mode and basic insights. Pro features cost $6.99/month or $39.99/year.
How does Breathe Mode differ from Block Mode?
Breathe Mode presents a guided breathing exercise and then lets you choose whether to open the app. It never locks you out. Block Mode, available in Pro, uses iOS Family Controls to completely block selected apps during scheduled times and cannot be bypassed even by deleting the app.
Does Pauso work offline?
Yes, Pauso works entirely offline. No account is required, and all data stays on your device. Optional iCloud sync is available if you sign in with Apple.
What apps can I block?
Pauso supports over 60 apps across social media, video, gaming, dating, shopping, and news. You can also block any app on your iPhone by adding it manually. See guides for blocking Instagram, blocking TikTok, and more.
Can I use Pauso on iPad or Mac?
No, Pauso requires iOS 17.0 or later and is currently only available for iPhone on the App Store.
