Frequently asked questions
General
What is Pause?
Pause is a mindful journaling app that turns your daily moments into personal poetry, maps your emotional patterns using a colour-coded calendar, and offers guided meditation personalised to how you've been feeling.
How is Pause different from other journal apps?
Most journal apps store your entries. Pause reads them and creates something from them — a personal poem, an emotional pattern map, a meditation session that uses your own words. And it does this without streaks, scores, or guilt.
Do I need to write a lot?
No. A single sentence counts. A photo with no words counts. You can also speak your thoughts and the app transcribes them. There's no right way to use Pause.
AI & Privacy
How does the AI work?
When you use AI features (poems, transcription, insights, meditation), the text of your entries is sent to our server for processing. It's processed in real time and not stored. Your data is never used to train AI models. You can see exactly which providers we use in the app under "How Pause Uses AI."
Which AI providers do you use?
Google Vertex AI (Gemini) for text generation, Google Cloud for speech-to-text and text-to-speech, AWS Bedrock (Anthropic Claude) as an alternative text provider, and InWorld AI for meditation voiceover audio.
Is my journal data private?
Yes. Your journal entries, photos, and preferences are stored locally on your device. AI features process data transiently — nothing is stored on our servers. We don't sell or share your data. There's no advertising or tracking.
Can I use Pause without AI?
Yes. AI features are optional and require explicit consent. You can toggle AI data processing on or off at any time in Settings.
The 3-Circle Model
What is the 3-Circle Model?
It's a model of emotional regulation developed by Professor Paul Gilbert at the Compassionate Mind Foundation. It describes three emotional systems: Red (threat/protection — tension, worry), Blue (drive/achievement — productivity, goals), and Green (soothing/connection — calm, contentment). Pause uses this model to help you notice your emotional patterns without judging them.
Is this therapy?
No. Pause is not a therapy app and is not a substitute for professional mental health advice. It's a tool for noticing and reflecting. If you're experiencing mental health difficulties, please consult a qualified healthcare professional.
Subscription & Billing
Is there a free trial?
Yes. New users get a 7-day free trial with full access to all features. No credit card required to start.
How do I cancel?
You can cancel your subscription at any time through your App Store or Google Play account settings. Cancellation takes effect at the end of the current billing period.
Can I get a refund?
Refund policies are governed by the App Store or Google Play. Contact Apple or Google directly for refund requests.
What happens if I cancel?
You keep access to your existing journal entries and can still view and export them. AI features (poems, transcription, meditation) require an active subscription.
What's the difference between Pause Verse and Pause Insights?
Pause Verse unlocks AI features — poems, voice transcription, reflective prompts, and Memory Card export. Pause Insights adds the emotional awareness layer — the 3-Circle classification, weekly reflections, green exercises, and personalised guided meditation.
Technical
What devices does Pause support?
iPhone (iOS) now available. Android coming soon. Voice transcription works offline on iPhone using on-device processing.
Does Pause work offline?
Yes, for journaling and viewing entries. AI features (poems, cloud transcription, meditation) require an internet connection. On-device voice transcription on iPhone works fully offline.
How do I back up my journal?
On iPhone, iCloud backup is automatic and available on all tiers including free. You can also export your journal data as CSV or PDF at any time.
Can I delete my account?
Yes. You can delete your account and all associated data from the Settings screen in the app.