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 with ADHD

Stop doomscrolling adhd — here are proven methods that actually work, backed by neuroscience and powered by Pauso.

Why This Happens

ADHD brains are structurally different in dopamine regulation, making social media algorithms especially effective at capturing attention. Hyperfocus — an ADHD superpower in other contexts — becomes a trap when directed at a phone screen. Time blindness means a "quick check" genuinely feels like 5 minutes when it was actually 45. Traditional advice like "just put the phone down" doesn't work because ADHD is fundamentally a regulation disorder, not a motivation one.

What the Science Says

→ 70% of phone pickups are habitual, not intentional(Journal of Behavioral Addictions)
→ It takes an average of 23 minutes to regain deep focus after a phone interruption(University of California, Irvine)
→ A brief breathing exercise can reduce impulsive behavior by up to 40%(Frontiers in Psychology)

3 Methods That Work

Use Pauso Gentle Mode for with ADHD

easy

Set Gentle Mode on the apps you scroll most. Every time you open one, a breathing exercise interrupts the automatic habit. After breathing, you choose whether to continue — and most people choose not to.

Effectiveness:███████░░░7/10

1.Download Pauso (free, no account needed)
2.Add your most-scrolled apps
3.Choose Gentle Mode
4.The breathing exercise activates before each app open
5.After breathing, choose to open or walk away

Block distracting apps with Strict Mode

easy

Schedule Strict Mode during the times you most need focus. The block uses iOS Family Controls and cannot be bypassed.

Effectiveness:█████████░9/10

1.Open Pauso and add distracting apps
2.Choose Strict Mode
3.Set a schedule for when you need to stop scrolling with adhd
4.Apps are completely blocked during those times

The 2-minute awareness reset

medium

Before reaching for your phone, close your eyes and take 3 deep breaths. Then ask yourself: what am I hoping to find on my phone? If you don't have a specific answer, put the phone down.

Effectiveness:██████░░░░6/10

1.Notice the urge to pick up your phone
2.Close your eyes and take 3 slow breaths
3.Ask: what specifically am I looking for?
4.If no answer, put the phone down and redirect

How Pauso Helps

💚 Gentle Mode

Gentle Mode adds a breathing pause before opening any protected app. This interrupts the automatic scroll habit and gives your conscious mind a chance to make a different choice.

🔒 Strict Mode

Strict Mode completely blocks apps during scheduled times. No ignore button, no bypass — the apps are simply unavailable until the schedule allows.

Suggested Schedule

Set Strict Mode during your highest-risk scrolling times. Use Gentle Mode the rest of the day for ongoing awareness.

Your 7-Day Plan

Download Pauso and add your top 3 scrolling apps

Set Gentle Mode and notice how many times you reach for each app

Identify your highest-risk scrolling times and set Strict Mode

Try the 2-minute awareness reset before each phone pickup

Review Pauso stats — how many times did you walk away after breathing?

Expand your blocked time or add more apps

Celebrate your progress and adjust your schedule based on what worked

Frequently Asked Questions

How do I stop the urge to scroll with adhd?

The urge to scroll is a dopamine-driven impulse, not a conscious decision. You cannot eliminate the urge through willpower alone. Instead, interrupt it: Pauso's breathing exercise creates a 5-10 second gap between the impulse and the action. In that gap, your conscious mind can make a different choice. Over time (usually 2-3 weeks), the automatic urge weakens because the habit loop is consistently interrupted.

Is it realistic to completely stop scrolling with adhd?

The goal is not zero phone use — it is intentional phone use. Pauso helps you distinguish between opening an app because you chose to and opening it because your thumb moved on autopilot. Most users reduce their scrolling by 40-60% within the first month without feeling restricted, because they are only cutting the habitual opens, not the intentional ones.

Why doesn't willpower work for stopping scrolling?

Willpower is a limited cognitive resource that depletes throughout the day. Social media apps are designed by teams of engineers to be more addictive than your willpower is strong. The solution is not more willpower — it is better systems. Pauso provides two systems: awareness interruption (Gentle Mode) and hard blocking (Strict Mode). Both work because they don't require willpower in the moment.

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