THE PAUSE JOURNAL
Small ways
to make space.
Movement, stillness and a softer working day.
A little reading for your next pause.
Small ways
A little inspiration.
A LITTLE MOVEMENT
A five-minute desk break for the middle of your day
An unhurried five-minute plan: settle in, stretch your shoulders, take a short walk and ease back into your work.
Read the article 4 min readEVERYDAY RHYTHMSHow to make room for movement between meetings
Practical ways to fit a gentle movement break between calls, even when your calendar leaves very little space.
Read the article 4 min readYour workday guides.
THE STARTER GUIDE
Workplace stretching: a practical place to start
Choose a workplace stretching break for your space, schedule and comfort, with simple movements and practical ways to fit them into your workday.
Read the article SEATED · NECK & SHOULDERSDesk stretches you can do without leaving your chair
Follow three gentle desk stretches for the neck, shoulders and chest, with setup instructions, hold times and seated options.
Read the article MOVE · SMALL SPACESOffice exercises for a break away from the keyboard
Make room for movement at work with a short walking break and gentle shoulder movement, plus options for shared offices and seated work.
Read the article REMINDERS · YOUR SCHEDULEWork break reminders that fit your working day
Set up a practical work-break reminder schedule, choose useful cues and understand how Pause’s optional iPhone reminders work.
Read the article MOBILITY · EVERYDAY MOVEMENTOffice mobility: make space for comfortable movement
Explore simple office mobility choices, from gentle shoulder movement to a short walk, and learn how to adapt a break to your workspace.
Read the article AFTER SITTING · A GENTLE RESETStretches for sitting all day: start with a change of pace
Choose gentle stretches after a long period of sitting, and plan small opportunities to move throughout the working day.
Read the articlePlain answers.
One question per page, answered in the first sentence.
PRICING · PLAIN ANSWERS
Is Pause free?
Pause is free to download. Guided breaks and reminders require Pause Plus from the start: US $4.99/month or $12.99 every three months, billed by Apple. No free trial.
Read the article BILLING · PLAIN ANSWERSPause subscription: how do I cancel Pause Plus?
Your Pause subscription (Pause Plus) is billed by Apple. Cancel it in iPhone Settings under your Apple Account, Subscriptions, or from Manage subscription inside Pause. You keep access until the paid period ends.
Read the article ACCOUNTS · PLAIN ANSWERSHow do I restore Pause Plus on a new iPhone?
Install Pause, sign in with the same Apple, Google or email account you subscribed with, then tap Restore Purchases. Your Pause Plus access returns without paying again.
Read the article REMINDERS · PLAIN ANSWERSDo Pause reminders work when the app is closed?
Yes. Pause schedules workday reminders with iOS as local notifications, so they arrive whether or not the app is open, for the working days and hours you chose.
Read the article REMINDERS · PLAIN ANSWERSWhy didn’t my Pause reminder arrive?
A missing Pause reminder is almost always a Focus mode, notifications turned off for Pause, a schedule that has not been saved, or a reminder that arrived quietly because Pause reminders are silent by default.
Read the article HOW PAUSE WORKS · PLAIN ANSWERSIs there a stretching app that explains each stretch?
Pause explains every movement in three written steps: settle in, the movement itself, and what to do when the timer ends, with a five-second get-ready countdown before each one.
Read the article AT YOUR DESK · PLAIN ANSWERSCan I stretch at my desk with no mat, blocks or floor space?
Yes. Every movement in Pause works with a stable chair and the space around it. No mat, blocks, straps or floor work, and every standing movement has a seated route.
Read the article GENTLE START · PLAIN ANSWERSAre stretch breaks OK if I’m stiff or a complete beginner?
Yes, if they stay gentle. Pause has no flexibility targets, short holds, seated options for every movement, and you can skip or end at any time. Persistent pain or an existing condition is a question for a clinician.
Read the article NO PRESSURE · PLAIN ANSWERSIs there a stretch app without streaks or scores?
Pause has no streaks, no scores, no leaderboards and no guilt messages. Skipping or ending a break early is fine and produces no failure language.
Read the article QUIET BY DESIGN · PLAIN ANSWERSIs there a stretching app without ads?
Pause has no ads, no in-app marketing notifications and no video to buffer. Guides are written, not narrated, and routines are bundled with the app so they work offline.
Read the article SEATED · PLAIN ANSWERSWhat stretches can I do while sitting in a chair?
Seated stretches for a working day: a side-of-neck stretch, an across-the-chest shoulder stretch, a chest opener, wrist stretches, shoulder rolls and a seated leg stretch, all from a stable chair.
Read the article REMINDERS · PLAIN ANSWERSIs there an app that reminds you to take a break?
Pause is an iPhone app that reminds you to take a short movement break during your working hours, at a 45, 60 or 90-minute interval, then guides the break itself.
Read the article RHYTHM · PLAIN ANSWERSHow often should you stretch at work?
Occupational health guidance favours short, frequent breaks from a workstation, for example five to ten minutes after every hour of screen work. A brief stretch each hour is a practical starting rhythm, not a medical prescription.
Read the article POSTURE · PLAIN ANSWERSWhat is the 90-90-90 sitting rule?
The 90-90-90 sitting rule describes a seated position with the hips, knees and ankles each at roughly ninety degrees, feet flat on the floor. It is a starting position, not a pose to hold all day.
Read the article REMINDERS · PLAIN ANSWERSCan my iPhone remind me to stand up?
iPhone has no built-in stand reminder like Apple Watch. You can repeat a reminder in the Reminders app, or use an app such as Pause that reminds you inside your working hours and guides the break.
Read the article HOLDS · PLAIN ANSWERSHow long should you hold a stretch at your desk?
For a desk break, a gentle hold of roughly 10 to 30 seconds per stretch or side is a common starting point. CCOHS suggests 10 to 20 seconds at the workstation and Mayo Clinic about 30 seconds for general stretching.
Read the article MOVEMENT · PLAIN ANSWERSWhat exercises can I do at my desk?
Eleven gentle exercises for a desk: shoulder rolls, neck, shoulder, chest, wrist and seated leg stretches from the chair, plus a calf stretch, sit-to-stands, heel raises and a short walk beside it.
Read the article PRICING · PLAIN ANSWERSIs there a totally free stretching app?
Few stretching apps are free all the way through: most are free to download, then show ads or need a subscription. Pause requires a subscription from the first break at US $4.99/month. The guides on this site are free.
Read the article TIMING · PLAIN ANSWERSIs it better to stretch in the morning or at night?
There is no single best time: Mayo Clinic says you can stretch anytime and the benefit comes from doing it regularly. Warm up gently first in the morning, and if you sit at a desk, the hours in between matter too.
Read the article RHYTHM · PLAIN ANSWERSIs stretching 3 times a week enough?
Yes, for flexibility: Mayo Clinic suggests stretching at least 3 times a week, 5 to 10 minutes at a time. For long hours of sitting, guidance counts breaks per hour instead.
Read the article REMINDERS · PLAIN ANSWERSHow do I set a reminder for every hour on my iPhone?
In the Reminders app, add a reminder, open its details, set a date and time, then choose Repeat › Hourly. It cannot be limited to working hours; Pause reminds you every 45, 60 or 90 minutes only within the hours you choose.
Read the article RHYTHM · PLAIN ANSWERSIs 20 minutes of stretching a day enough?
Yes. Mayo Clinic says even five to ten minutes at a time can help and suggests stretching at least two to three times a week, so 20 minutes a day is generous. At a desk, spreading short breaks through the day matters too.
Read the article RHYTHM · PLAIN ANSWERSIs stretching 3 times a day too much?
Not if each stretch stays gentle. Mayo Clinic gives a minimum of two to three times a week, not a daily limit, and its warnings are about stretching too hard rather than too often.
Read the article REMINDERS · PLAIN ANSWERSIs there an app that reminds you to stretch?
Yes. Pause is an iPhone app that reminds you every 45, 60 or 90 minutes within the working hours you choose, then opens on a short stretch routine with written steps and a timer.
Read the article