Stop Scrolling: Pause

You open your phone to reply to a message. Half an hour later, you are still scrolling. One last video before bed becomes another late night. You put the phone down, then reach for it again without thinking. You do not need another reason to feel bad about it. Sometimes you just need a moment to remember what you meant to do. Scroll Less — listed on the App Store as Stop Scrolling: Pause — helps you find that moment. BEFORE THE SCROLL TAKES OVER A short breathing pause slows the automatic tap and gives you time to ask: What did I come here to do? If you need the app, continue. If it was just a habit, you can step away. You keep the choice. WHEN YOU LOSE TRACK OF TIME Opening less is only part of it. Stopping once you are inside can be harder. Open A nudge while scrolling on the home screen, turn on usage reminders for the apps you choose, and get a gentle nudge to take a break after each interval of use. Choose a pace that suits each app, so “a little longer” has a chance to become a conscious decision. WHEN YOU REALLY NEED YOUR PHONE Work, conversations, and time to unwind all have a place. Give the current app a short break from opening reminders, or plan weekly times when you do not want to be interrupted. Find a rhythm that fits your day. MAKE ROOM FOR WHAT MATTERS TO YOU An earlier bedtime. A few more pages of a book. The task you wanted to finish. Or simply a quiet moment. Write a reminder in your own words, and see it the next time you reach for an app out of habit. LET SMALL CHOICES COUNT See a record of the times you chose not to open an app. Time saved is an estimate of 3 minutes per stopped opening, not a measurement of actual screen time or time saved. No account, ads, subscription, or developer-operated data collection. Your settings, custom prompts, and activity records stay on your device. GETTING STARTED Requires an iPhone with iOS 26 or later. Opening pauses require an Apple Shortcuts automation; follow the illustrated guide for each of the 32 supported target apps. Returning to an app depends on it being installed and available in your region. Usage reminders require separate Screen Time and notification permissions, choosing apps, and enabling reminders. The default interval is 10 minutes of use; you can change it for each app. Focus and notification settings may affect delivery. Scroll a little less. Make room for your life. Support: [email protected]