Pause Lab
Master impulse control with the science-backed PAUSE protocol
5-step PAUSE protocol for impulse control. Follow-up tracking on paused decisions. Savings visualization. Clinical-grade interventions based on implementation intentions research.
Download Free on App StoreThe PAUSE Protocol
How It Works
Get started in three simple steps
Pause
When you feel an impulse, open Pause Lab. The act of pausing disrupts the automatic behavior loop.
Assess & Understand
Walk through the structured PAUSE protocol: identify the trigger, assess the need vs. want, understand the emotion driving the impulse.
Track & Learn
Log your decision and follow up later — did you regret pausing? Most people find that the urge fades. Watch your savings grow as you make more intentional choices.
Key Highlights
What makes Pause Lab special
The Science
Implementation Intentions & Impulse Control
The PAUSE protocol is built on Peter Gollwitzer's research on implementation intentions (1999) — pre-planned responses to specific situations that dramatically improve self-regulation. By establishing an if-then plan ('If I feel the urge to buy, then I will open Pause Lab'), you create a cognitive shortcut that interrupts automatic impulse behavior.
Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503.
Frequently Asked Questions
Common questions about Pause Lab
PAUSE stands for Pause (stop the impulse), Assess (is this a need or want?), Understand (what emotion is driving this?), Strategize (what's a better response?), Execute (follow through on the better choice). It's a 5-step framework based on impulse control research.
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