1. Pause before the scroll begins
When you open a configured app, an Apple Shortcuts automation starts FocusPause. One brief breath slows the automatic motion so your attention can catch up with your thumb.
2. Name why you are opening it
Choose or write your real purpose before continuing. It might be replying to one message, checking a fact, or relaxing for ten minutes. A purpose is not a test; it turns a vague impulse into a plan you can evaluate.
3. Decide how long you intend to stay
Set an intended time before entering the distracting app. A decision made before the scroll begins is more likely to reflect what you originally wanted than a reminder shown halfway through.
4. Start an active block when you need a firmer boundary
Quick Timer blocks selected apps or categories now for 15 minutes to 24 hours. A running timed block can still end early after a second confirmation.
5. Repeat a boundary by time
Recurring schedules run by weekday and time and can be paused, resumed, edited, or deleted. Concurrent protection sources stay combined, so ending one does not automatically remove the others.
6. Review and adjust
Review covers both opening-pause paths and active-blocking history, including completion, confirmed early ending, or system interruption. Use it to adjust purposes, breathing, targets, or schedules.
The real boundary
- Requires iOS 18 or later.
- The opening pause starts through a personal Apple Shortcuts automation you create.
- Active blocking depends on Apple Screen Time / FamilyControls permission and system behavior.
- FocusPause is not a permanent or tamper-resistant lock and does not provide a Strict Mode. You can confirm an early end, revoke permission, or delete the App.
Need social media for work?
Use Instagram, TikTok, Facebook, LinkedIn, or X for a specific task without letting the work session drift into an open-ended scroll.
Read the social media work guide