Pavlov
| Introduction: | Pavlov is an iOS app designed to help users reduce their screen time through small, meaningful changes and positive impulses, fostering self-determined freedom from their smartphone. |
| Recorded in: | 6/17/2025 |
| Links: |
What is Pavlov?
Pavlov is a screen time management application for iPhone users that aims to help individuals reduce their smartphone usage in a sustainable and guilt-free manner. Unlike apps that enforce strict discipline, Pavlov focuses on setting positive impulses and facilitating small, incremental changes to daily habits. It provides real-time insights into screen time, offers modes for focused work and intentional breaks, and uses dynamic waiting animations to help users break impulsive phone habits. The app is designed for anyone looking to improve their digital well-being, enhance focus, and reclaim time away from their device, ultimately benefiting their eyes, sleep, and social interactions.
How to use Pavlov
Users can download Pavlov for free from the Apple App Store. Upon first launch, the app features a seamless onboarding process and a new tutorial to guide users through its main features. The core interaction involves using features like "Strict Mode" for focused work sessions and "Break Mode" for guilt-free pauses. The app provides real-time statistics on screen usage, allowing users to monitor and adjust their habits. It also includes dynamic waiting animations tailored to individual screen time patterns to help break impulse habits. New home screen actions allow for longer pauses. The app is free to use.
Pavlov's core features
Sustainable screen time reduction through small, meaningful changes
Real-time screen time insights and statistics
Strict Mode for deep work and focused sessions
Break Mode for guilt-free, intentional pauses
Dynamic waiting animation to break impulse habits
Positive impulse setting to avoid guilt
Seamless onboarding process
In-app tutorial for main features
Improved statistics display with customizable app icons
Home screen actions for extended pauses
Use cases of Pavlov
Reducing overall daily smartphone usage to improve digital well-being
Maintaining focus during work or study sessions by minimizing distractions
Taking intentional, guilt-free breaks from the phone without feeling unproductive
Breaking habitual phone checking or endless scrolling impulses
Improving sleep quality by reducing late-night screen exposure
Increasing in-person social interactions by being less tethered to the phone
Cultivating healthier digital habits over the long term