Frequently Asked Questions
Everything you need to know about Pauso, the mindful screen time controller for iPhone.
What is Pauso?
Pauso is a free screen time controller for iPhone that helps people reduce mindless scrolling through breathing exercises and app blocking. 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 distinct modes: Gentle Mode presents a breathing exercise then lets you freely choose to open the app or walk away, while Strict Mode uses iOS Family Controls to completely block apps during scheduled times. Pauso is designed for digital wellbeing rather than productivity — it builds awareness instead of enforcing punishment. The app requires iOS 17.0 or later and works immediately after download with no account needed.
Is Pauso free?
Yes, Pauso is free to download and use with one protected app. The free version includes both Gentle Mode and Strict Mode, progress tracking, and the Daily Insights widget. Pauso Pro unlocks unlimited app protection and advanced features for $6.99 per month or $39.99 per year, which works out to about $3.33 per month on the annual plan. All subscriptions are handled through Apple In-App Purchase, so you can manage or cancel anytime through your iPhone settings. There is no free trial — the free tier is permanent and fully functional for protecting one app.
How does Pauso work?
Pauso works by inserting a mindful pause between you and the apps that steal your time. First, you select which apps you want to protect — social media, games, news, or anything else. Then you choose a mode for each app: Gentle Mode or Strict Mode. In Gentle Mode, when you open a protected app, Pauso shows a guided breathing exercise. After breathing, you see two options: open the app or walk away. In Strict Mode, Pauso uses Apple's Family Controls framework to completely block the app during scheduled times. The entire setup takes about 60 seconds. Over time, Pauso tracks your progress so you can see how your habits are changing.
What is Gentle Mode?
Gentle Mode is Pauso's awareness-based approach to screen time. When you open a protected app, Pauso presents a guided breathing exercise — a few seconds of calm, deep breathing. After the exercise completes, you're shown a choice: open the app or walk away. There is no lock, no block, and no guilt. The purpose is to interrupt the automatic habit loop that drives most phone pickups. Research suggests that around 70% of app opens are habitual rather than intentional. By inserting a brief mindful pause, Gentle Mode gives your conscious mind a chance to override the autopilot. Many users find that after breathing, they no longer feel the urge to open the app.
What is Strict Mode?
Strict Mode is Pauso's hard-blocking feature for times when awareness alone is not enough. It uses Apple's iOS Family Controls framework to completely block selected apps during scheduled times. Unlike most screen time controllers, Strict Mode genuinely cannot be bypassed — you cannot simply delete Pauso to regain access, because the blocking operates at the operating system level through Apple's Screen Time API. This makes Strict Mode ideal for deep work sessions, exam preparation, bedtime routines, 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.
Does Pauso actually block apps?
Yes, but only in Strict Mode. Gentle Mode does not block apps — it shows a breathing exercise and then lets you choose whether to open the app or not. Strict Mode, on the other hand, completely blocks apps using iOS Family Controls. When an app is blocked in Strict Mode, you will see a shield screen instead of the app. You cannot bypass this block by deleting Pauso, restarting your phone, or using any other workaround. The block stays active until the scheduled time ends. If you need flexibility, use Gentle Mode. If you need absolute discipline, use Strict Mode. You can mix and match modes for different apps and different times of day.
How is Pauso different from Opal?
Pauso and Opal both help reduce screen time, but they take different approaches. Opal focuses primarily on app blocking and scheduling with features like Focus Sessions and Deep Focus mode. Pauso combines breathing exercises with app blocking, offering both an awareness-based approach (Gentle Mode) and a hard-blocking approach (Strict Mode). The key difference is that Pauso includes a mindfulness component that Opal does not — the guided breathing exercise that appears before opening protected apps. On pricing, Pauso is free with one protected app, while Opal costs $9.99 per month for full features. Both apps use iOS Family Controls for blocking, so the blocking strength is comparable.
How is Pauso different from one sec?
Pauso and one sec both use breathing or pausing as a friction mechanism before opening apps. The main difference is that Pauso also offers Strict Mode with hard app blocking using iOS Family Controls, which one sec does not have. In one sec, you always have the option to continue to the app after the pause. In Pauso's Strict Mode, the app is completely blocked during scheduled times with no option to continue. Additionally, one sec has a more clinical, minimalist interface, while Pauso uses a friendly robot mascot brand identity that makes the experience feel less like a medical intervention and more like having a helpful digital guardian.
Can I use Pauso for studying?
Absolutely. Pauso is popular with students who need to focus during study sessions. The recommended approach is to use Strict Mode for your most distracting apps — Instagram, TikTok, YouTube, Twitter, Reddit — and schedule blocks during your study hours. Because Strict Mode uses iOS Family Controls and cannot be bypassed, you truly cannot access those apps until the block ends, removing the temptation entirely. For apps you might need during breaks, use Gentle Mode instead — the breathing exercise gives you a moment to decide whether now is really the right time. Many medical and university students report that Pauso helped them reclaim hours of study time each week.
Does Pauso work for bedtime scrolling?
Yes, bedtime scrolling is one of the most common use cases for Pauso. You can schedule Strict Mode to activate at your desired bedtime — for example, block Instagram, TikTok, YouTube, and Twitter from 10 PM to 7 AM every night. Because the blocks cannot be bypassed, you physically cannot doomscroll in bed even if you want to. This removes the nightly willpower battle entirely. For apps you might legitimately need at night, like messaging or alarm apps, you can leave them unprotected or use Gentle Mode so you get a breathing exercise reminder but can still access them if needed.
What apps can I block with Pauso?
Pauso can protect any app installed on your iPhone. During setup, you select apps from the iOS app picker, which shows all your installed applications organized by category. Common choices include social media apps like Instagram, TikTok, Twitter, Snapchat, and Reddit, but you can also protect games, news apps, shopping apps, YouTube, or anything else that tends to consume your time. The free version of Pauso lets you protect one app. Pauso Pro unlocks unlimited app protection, letting you add as many apps as you want with different modes for each.
Does Pauso need an account?
No. Pauso works immediately after download with no account, no email, and no sign-up process. You install the app, select which apps to protect, choose your mode, and you are ready to go in under 60 seconds. If you later choose to upgrade to Pauso Pro, the subscription is handled entirely through Apple In-App Purchase — still no Pauso account needed. Optional Sign in with Apple is available if you want to sync data across devices through Supabase, but it is entirely optional and the app is fully functional without it.
Is my data private?
Yes. All your screen time data, breathing exercise history, and app blocking preferences are stored locally on your device by default. Pauso does not require an account and does not upload your usage data to any server. Your screen time habits are sensitive personal information, and Pauso treats them that way. If you choose to use the optional Sign in with Apple feature for cross-device sync, your data is encrypted and stored securely through Supabase, but this is entirely opt-in. Pauso does not sell data, does not show ads, and does not share your information with third parties.
What iOS version do I need?
Pauso requires iOS 17.0 or later and is available for iPhone only. The iOS 17.0 requirement exists because Pauso relies on Apple's Family Controls framework and the Managed Settings framework for Strict Mode app blocking, which require recent iOS APIs. If your iPhone can run iOS 17 — which includes iPhone XS and later models — you can use Pauso. The app is optimized for all iPhone screen sizes from iPhone SE to iPhone 16 Pro Max. Pauso is not currently available for iPad, Apple Watch, or Mac, though iPad support may be added in the future.
How do I cancel Pauso Pro?
You can cancel your Pauso Pro subscription at any time through your iPhone settings. Go to Settings, tap your name at the top, tap Subscriptions, find Pauso in the list, and tap Cancel Subscription. Your Pro features will remain active until the end of your current billing period. After cancellation, Pauso reverts to the free version with one protected app. All your data, history, and progress are preserved — you just lose access to unlimited app protection and advanced Pro features. You can resubscribe at any time. Pauso does not charge cancellation fees or make the process difficult.
Still have questions?
Free to download · No account needed · iOS 17.0+