RESET and CHANGE, browser protection, cross-device progress and every future lesson.
Every day contains a short insight, three concrete action steps, a visible completion criterion and a private reflection.
Understand your pattern and shape your first deliberate week.
A fit if: For anyone who first wants to understand when and why autopilot takes over.
Self-check, 7-day program and Pause now. Group access is included with RESET and CHANGE through Plus.
See the Plus communityInterrupt autopilot and build a personal reduction plan.
A fit if: For repeated unsuccessful attempts to cut back or noticeable effects on daily life.
Small Pause Group · daily check-ins · human-moderated text sharing. Optional, during active Plus membership.
Explore the communityMake change last with values, a setback plan and durable routines.
A fit if: For deeply rooted patterns, clear loss of control or long-term change.
Small Pause Group · daily check-ins · human-moderated text sharing. Optional, during active Plus membership.
Explore the communityA short insight, three action steps, a completion criterion and an optional reflection. Four samples show what to expect; the complete steps and reflection prompts are in the program.
Starting point
Create a non-judgmental baseline today.
Plan
Build your personal plan for the difficult moment.
Week 4 · Ride out urges
Observe a present urge for 90 seconds without acting immediately. Record its intensity before and after. If there is no urge right now, recall a mild everyday situation without opening triggering content.
Week 10 · Use setbacks
Spend about seven minutes writing a plan for the first 15 minutes after a possible setback: interrupt the situation, identify your need and choose your next action.
Self-observation, triggers, changes to your surroundings, if-then plans and reviews. RESET and CHANGE repeat a seven-day practice structure with a changing focus.
Your progress stays. There is no automatic cancellation or reset to day 1. In your program, ‘Continue after a difficult moment’ helps you reflect and resume your current day. Missing calendar days does not erase progress.
Your free account saves your program, completed lessons and saved notes, including START without Plus. Sign in on the same website with the same account and load the latest progress. Notes need internet access and a successful save confirmation; there is no offline sync.
There are currently no automatic push or email reminders. In your active program, you can download daily reminders as an .ics file and import them into your calendar. The 60-second pause can be saved as a direct link on your home screen.
Included with RESET and CHANGE through Plus: four to six adults with a similar goal. Pseudonyms, no images or private direct messages. Every program also works on your own.
Pilot: groups start with four matching members, so there may be a wait. Free text requires human approval; no guaranteed response time or 24-hour support. Not therapy.
Open your Pause Community