Your rules
A full break, cutting back to a daily limit, or a time window like “no phone after 10pm”.
Help in the moment
Having a craving? Breathe with your companion, take a real 10-minute pause, or reach out to someone.
Kind about slips
A slip is one moment, not the whole story. Your garden and rewards are never taken away.
Private by design
No ads. No selling data. Use it as a guest, or back up with an account. Export or delete any time.
PAUSE is a self-reflection tool. It doesn’t diagnose or treat any condition. If you drink heavily or every day, talk to a doctor before stopping, because withdrawal can be dangerous.