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A craving is a wave.
It rises, it peaks, and it passes. Pause helps you get through that, shows you what keeps setting it off, and counts what you did not spend.
- FormatRuns in your browser
- PrivacyStays on your device
- PriceFree
It rises, it peaks, and it passes. Pause helps you get through that, shows you what keeps setting it off, and counts what you did not spend.
Mindfulness and grounding exercises for the moment a craving hits. Gain more control over how you respond to your urges.
Log what set it off. Where you were, who you were with, how you felt. It takes moments to do but pays off big time.
Enough entries and the app shows you detailed insights: the times, the places, the moods. Most people are surprised by what actually drives their habits.
One short piece of cognitive behavioural therapy (CBT) content a day. Learn new patterns of thinking that can give you more control.
You don’t have to beat a craving. You have to outlast it.
How strong it is out of ten, and how long you’ll sit with it.
A breathing pattern, a countdown, and practical steps to take in the moment.
The counts move, and you note what set it off before you forget.
Scroll past the totals and Pause shows you the hour your urges actually hit, which triggers come up most, and how often you get through each one.
You may be surprised by what you find. Once you can see when the urges come and what brings them on, you can plan for them instead of being caught out.
Pause runs in your browser and keeps what you log on your own device. There is no account to create and nothing is uploaded, so there is nowhere for anyone else to read it.
A record of your cravings is close to the most private thing a person can keep. It is treated that way.
The Android version will add an optional account, so your progress can follow you between devices. The privacy policy covers the rest.
Riding out an urge rather than fighting it comes from mindfulness-based relapse prevention. Your daily notes are based on CBT. Neither is new, and that is the point: these are the approaches with the most evidence.
Oh, and the trigger tracker is there for a simpler reason. You cannot change a pattern you have never seen.
Pause is a self-help tool for adults, not treatment, and using it creates no doctor–patient relationship. You need to be 18 or over. If you are in crisis, contact a local emergency service or crisis helpline. And if you are drinking heavily, speak to a doctor before stopping — withdrawal from alcohol and some other substances can be medically dangerous.
Pause is live. There's an Android version coming to the Play Store — leave your email and you'll hear when it lands.
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