How does Pause work?
When you feel the urge to send a message you might regret, open Pause and tap "I'm about to send something." You'll briefly describe who the message is for, what you're feeling, and what set it off — each answered with a single tap.
Then write the message exactly how it wants to come out. Nothing leaves your device. When you're ready, tap "Pause this message" and Pause generates a short, personalized reflection — naming what's driving the urge and suggesting a next step.
From there you can start a timer, rewrite the message calmer, or just close it and move on. You always decide.
Do I need to create an account to use Pause?
No. You can use Pause fully without creating an account. On the welcome screen, tap "Continue without account" to start a local session — your sessions stay on your device.
Creating an account (Apple or Google sign-in) lets you back up your sessions and patterns across devices, but it's always optional.
How do I sign out?
Go to Profile (bottom right tab) and tap Sign out at the bottom of the screen. You'll see a confirmation before being signed out. If you're using an anonymous session, signing out will remove access to local data — you'll be returned to the welcome screen.
What do the outcomes mean?
After a pause session ends, you'll be asked what happened:
I didn't send it — the urge passed and you chose not to send the message.
I rewrote it calmer — you used the rewrite feature to send a more considered version.
I sent it anyway — you chose to send the original message. No judgment.
I need more time — you want to wait longer before deciding.
These outcomes feed your Patterns tab, so you can see how you respond over time.
What is the timer for?
The timer gives you a structured waiting period between the urge and the decision. The default is 10 minutes — long enough for the emotional spike to begin passing. You can extend the timer, set it for tomorrow morning, or exit early if you've already decided.
When the timer ends, you'll be prompted to record your outcome.
What are Patterns?
The Patterns tab shows you aggregate data from your sessions over time — which emotions come up most, what usually triggers the urge, what time of day your urges tend to peak, and how many messages you've paused and not sent. It's a self-awareness tool, not a score. The data is yours.
What is a personal reminder?
After your first pause session, Pause will offer to save a short phrase that appears during future interventions — something to reconnect you with what you actually want in those moments. For example: "You want peace more than temporary relief."
You can write your own or choose from a few suggestions. It's always optional.