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.

Short-Form Video (Reels) Addiction: Signs, Science, and How to Break Free

Short-form video users spend 45% more time on their phones than non-users. Here's what the science says and how to take back control.

The Dopamine Trap

Reels, Shorts, and TikTok represent the most addictive content format ever created. Each video is 15-60 seconds of pure dopamine delivery. The vertical swipe mechanic requires zero effort. The algorithm learns what you want within minutes. And because videos are short, your brain never reaches a natural stopping point — there is always "just one more."

Signs of Short-Form Video (Reels) Addiction

Compulsive checking

moderate

Opening Short-Form Video (Reels) multiple times per hour without a specific purpose

Time distortion

moderate

Intending to spend 5 minutes on Short-Form Video (Reels) but spending 30+ minutes

Withdrawal discomfort

moderate

Feeling restless or anxious when you cannot access Short-Form Video (Reels)

Neglecting real-life activities

severe

Choosing Short-Form Video (Reels) over hobbies, socializing, exercise, or sleep

Failed reduction attempts

severe

Trying to cut back on Short-Form Video (Reels) but reverting to old patterns within days

What the Research Says

→ Social media addiction activates the same neural pathways as substance addiction(Journal of Behavioral Addictions)
→ A brief breathing exercise can reduce impulsive behavior by up to 40%(Frontiers in Psychology)
→ The average person spends 2.5 hours daily on social media — 38 days per year(DataReportal 2025)

Self-Assessment: Am I Addicted?

Answer honestly. If you answer "yes" to 4 or more, your usage may be problematic.

Do you open Short-Form Video (Reels) without a specific purpose?

Do you spend more time on Short-Form Video (Reels) than you intend to?

Do you feel anxious or restless without access to Short-Form Video (Reels)?

Has Short-Form Video (Reels) affected your sleep, work, or relationships?

Have you tried to reduce your Short-Form Video (Reels) usage but failed?

Do you use Short-Form Video (Reels) to cope with boredom, stress, or anxiety?

0-2 yes: Normal usage · 3-4 yes: Borderline — consider setting boundaries · 5+ yes: Likely problematic — take action now

Your Recovery Plan

Track your current usage

Use Pauso Gentle Mode on Short-Form Video (Reels) for one week. The breathing exercise before each open will make you aware of how many times you reach for the app.

Pauso feature: Gentle Mode awareness tracking

Identify your triggers

Notice when you reach for Short-Form Video (Reels). Is it boredom? Anxiety? Habit? Each trigger needs a different replacement behavior.

Pauso feature: Gentle Mode breathing as trigger interrupt

Set hard boundaries

Use Strict Mode to block Short-Form Video (Reels) during your most vulnerable times — bedtime, work hours, study sessions.

Pauso feature: Strict Mode scheduling

Build new habits

Replace Short-Form Video (Reels) time with activities that provide genuine satisfaction: exercise, reading, hobbies, social connection.

Pauso feature: Progress tracking to celebrate milestones

Frequently Asked Questions

How do I break my short-form video (reels) addiction?

Breaking a short-form video (reels) addiction requires two things: awareness of your usage patterns and tools to enforce boundaries. Pauso provides both: Gentle Mode makes you conscious of every app open through a breathing exercise, and Strict Mode blocks apps completely during scheduled times. Start by tracking your usage for a week, then gradually add blocking schedules during your most vulnerable times. Most users see significant reduction within 2-3 weeks.

Is it possible to use Short-Form Video (Reels) in moderation?

Yes, but moderation requires structure. Without boundaries, most people default to their habitual usage patterns. Pauso helps create moderation by adding a conscious decision point before every app open (Gentle Mode) and removing access entirely during times when the app does more harm than good (Strict Mode). The goal is intentional use — opening Short-Form Video (Reels) because you choose to, not because your thumb moved on autopilot.

Take the First Step

Download Pauso for free. No account needed. Start with one breath.

Download on the

App Store

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