★★★★★ 4.8 · 2,000+ users on the App Store

Quit the scroll. Win your time back.

Pauza turns putting your phone down into a game you actually win. Earn rewards for every minute off social, keep your streak alive, and challenge a friend — lowest screen time takes the pot. No nagging, no blocking, no willpower required.

Get Pauza — free See how it works →
Free to start · iPhone · 30 seconds · no sign-up to try
✓ Free forever plan ✓ No willpower needed ✓ Rewards are in-app — no crypto, no catch
9:41
●●●●􀙇87%
🔥
47
day streak
PRO
􀈂
Terracotta
13 days to Rosewood
anti-social app time
1h 12m
of 4h limit
+312
today
8,450
total tokens
🏃
8,241
steps
😊
Good
mood
✦
Claim
rewards
Focus mode · 2h 14m left
0h
avg daily phone use
0%
less scrolling in 6 weeks
0
Aura levels
Free
to start
How it works

Don't punish. Reward.

Every minute off social media becomes tokens, streaks, and a growing Aura.

1

Pick your apps

Instagram, TikTok, X — fully automatic via Apple Screen Time.

2

Earn tokens for silence

Every minute off social = tokens. Streaks multiply them.

3

Climb the Aura ladder

15 levels, from Dust to Lumen. Each a milestone worth keeping.

4

Challenge your friends

Commit tokens. Less scrolling wins. Loser pays the winner.

Why it works

Proven to work. Loved by users.

The most validated method for reducing compulsive phone use — and people feel it.

0%

Friction cuts app openings by 57% in 6 weeks

The most comprehensive peer-reviewed study on phone behavior change.

Proceedings of the National Academy of Sciences · 2023
+0%

Friction beats hard blocking in sustained change.

0 days

68% decide whether to stick within 3 days.

×0

Social accountability beats solo goals 5×.

★★★★★

"I've tried every screen-time app out there. Deleted all of them within a month. Been on Pauza for 4 months. The streak + token thing actually rewires how you think about scrolling."

M
Max K.Streak: 128 days · Aura: Mist
★★★★★

"The challenge with my sister got me off TikTok for 10 days. I dropped 5,000 tokens the first round and it stung — a whole week of grinding gone. Now I'm winning. This is the only 'wellness' app that doesn't feel like homework."

L
Lena P.Streak: 47 days · Aura: Terracotta
★★★★★

"Dynamic Island with my streak is genius. Every time I glance at my phone I see the fire emoji instead of a notification. Small thing, huge behavioral shift."

J
Jordan T.Streak: 92 days · Aura: Heather
★★★★★

"My screen time dropped from 6h to 2h in a month. Not because the app nagged me — because I didn't want to break my Aura."

S
Sasha R.Streak: 61 days · Aura: Rosewood
Explore everything Pauza does
The Problem

Blockers don't work.

Timers annoy you. Blockers get deleted. Willpower runs out by day three.

0h

Average screen time

More than most people spend sleeping.

0%

Want to cut down

Only 12% ever do. Punishment doesn't motivate.

3 days

And it's gone

No reward loop, no habit. The brain finds a way around.

Philosophy

Reward, never punish.

The less you scroll, the more you earn. You don't fight your phone — you outgrow it.

Yours Lost to scroll Reclaimed
0 min
reclaimed daily in Awareness mode · that's 0h a year

Your phone, your tempo. Three modes. Flip any time.

Why three modes

Monday morning ≠ Saturday night. One fixed rule is why every blocker fails by day 3. Pauza moves with you.

⚔️ Challenges

Quitting social is now a sport.

Both commit tokens. Less scrolling wins the prize. ×5 more effective than solo goals.

● LIVE · 3-day challenge
ends in 1d 14h 22m
You
You
2h 14m
total scrolling
↓ winning
VS
2,000 ✦
prize
A
Alex
3h 47m
total scrolling
↑ losing
You · less scrolling
Alex
🔥 You're ahead by 1h 33m
Try it: build your challenge →
Duration
Opponent
Commit per player
You win +1,000 ✦
You lose (to opponent) −1,000 ✦
Ends in 3 days
🎯

Commitments that actually sting

You grind for every token by staying off social. Lose and it hurts. Win and you double up.

📊

Automatic referee

No self-reporting. Exact numbers from Apple Screen Time. Cheating is impossible.

👥

Call out the group chat

Send a 1v1 challenge in 3 taps. Live bars show who's ahead in real time.

⚡

×5 more effective than solo

Social accountability multiplies habit formation by 5×. Willpower breaks. Pride doesn't.

1
Pick a friend

Choose your opponent, duration (1 / 3 / 7 / 14 days) and commitment.

→
2
They accept

Both commitments are locked into escrow. Challenge starts at midnight.

→
3
Live tracking

Both of you see live scroll-time totals. Dynamic Island shows who's winning.

→
4
Winner takes prize

At end date: less time wins the full prize — 2× their own commitment in tokens.

Features

Every feature works for you.

Daily habits, social mechanics, and progression — in one loop.

🌊

15 Aura levels

Dust to Lumen — progression you won't want to break.

⚔️

4 challenge types

Less scroll, less app time, or don't open at all.

📱

Native Screen Time

Apple's DeviceActivity API. Fully automatic.

🏃

HealthKit & steps

Movement earns tokens too. Phone rests, body moves.

🔵

Bluetooth meetups

Confirm real-life hangs over BLE — both earn bonuses.

🌙

Dynamic Island

Streak and Aura always glanceable. Not guilt.

💬

Mood & reflection

A daily journal that ties feeling to scrolling.

🎁

Token economy

One currency for Hard Mode, the shop, and challenges.

Aura

From dust to light.

15 levels. An artistic map of your journey, not just a progress bar.

Each transition releases bonus tokens.

Pricing

Start free. Upgrade when it clicks.

The full experience is free. PRO adds unlimited Hard Mode, analytics, and cosmetics.

Free

$0forever
  • Full Screen Time tracking (DeviceActivity API)
  • All 15 Aura levels
  • Daily token claims & streaks
  • 1v1 friend challenges
  • Dynamic Island & Lock Screen widgets
  • HealthKit step bonuses
  • Mood journal & reflection
  • 1 Hard Mode session / day (up to 4h)
Download free
Most popular

PRO

$59.99/year
or $9.99 / month · cancel anytime
  • Everything in Free
  • Unlimited Hard Mode sessions
  • Longer Hard Mode sessions (up to 6h)
  • Advanced analytics & trends
  • Exclusive avatar shop items & Aura skins
  • Priority support & new features
Get PRO
✨ Or earn it: invite 5 friends for a month of PRO, 10 friends for a full year — and your 1st invite unlocks the exclusive Nebula Aura.
Viral by design

Bring a friend, unlock everything.

Every invite makes both of you better at staying off your phone.

1
Nebula Aura

The exclusive animated Aura. Referrals only.

3
+15,000 tokens

A serious head start for challenges and Hard Mode.

5
1 month of PRO

A full month — unlimited Hard Mode and analytics.

10
1 year of PRO

A whole year. Every friend gets 500 welcome tokens too.

You
Friend
+PRO
FAQ

Everything you might ask.

Is Pauza just another blocker?

No. It adds gentle friction and rewards you for staying off — so it doesn't trigger the rejection reflex that kills blockers.

Can I cash out my tokens?

No. Tokens have no cash value — spend them on Hard Mode, the shop, and challenges. Intrinsic motivation, not cashback.

How does screen-time tracking work?

Apple's DeviceActivity API (iOS 26+). Raw data never leaves your phone — we only sync the aggregates needed for tokens.

What happens if I lose a challenge?

Your committed tokens move to the winner. No cash — but you earned them by staying off social, so it stings. That's why it works.

Is the app free?

Yes, the core experience is completely free. There's a Pro tier with extended challenges and analytics — but most features work without it.

Android?

iOS only for now. Android is on the roadmap — but only once we can match the tracking quality Apple's DeviceActivity API gives us.

✦

Take back your time.

Download Pauza and get 500 tokens on us.

Download on App Store