Everything you need for a quiet reflection practice
Simple tools for busy days. No overwhelm, no performance—just a place to write.
Core Features
Personalized prompts
One thoughtful question at a time, tailored to your chosen focus areas—work stress, relationships, change, grounding.
Flexible Delivery
Choose your time (7am-9pm) and method (email or Slack). Prompts arrive when you choose.
Optional check-in
A simple moment-to-moment check-in you can use or skip. No charts, no scoring.
Private & Secure
Your reflections are encrypted and stored in UK/EU servers. We never sell your data.
Searchable Archive
Every prompt and reflection saved. Browse by date or search by keyword when you want to revisit something.
A steady rhythm
A quiet sense of continuity without streak pressure or performance language.
Daily Gratitude
Record up to 3 things you're grateful for each day. Build a gratitude practice with streak tracking.
Breathing Exercises
Guided breathing techniques including Box Breathing, 4-7-8, and more to help calm your mind.
Weekly Mood Insights
See your mood patterns over the past week with simple visualizations and basic insights.
Premium Features
Weekly Insight Digest
A calm weekly reflection you can open when you want perspective. No scores, no comparison.
Monthly Reflection
A short monthly summary for gentle perspective over time.
From Your Past
A rare, optional resurfacing of a past reflection—dismissible, with a long cooldown.
Goals & Intentions
Set personal goals and weekly intentions. Track your progress toward what matters most to you.
Habit Tracking
Track daily habits and see how they correlate with your mood over time. Discover what helps you thrive.
Advanced Mood Insights
Monthly trends, AI-powered analysis, best/worst day patterns, and deeper insights into your emotional wellbeing.
Unlimited Gratitude
Record up to 10 gratitude entries per day instead of 3. Build a richer gratitude practice.
Unlimited Prompts
Daily prompts instead of 3x per week. Reflect as often as you like with no limits.
Delivery Options
Email Delivery
- Clean, distraction-free emails
- Works on all devices
- No app download needed
- Archive in your inbox
Slack Delivery
- Prompts in your workspace
- Reflect without context-switching
- Private delivery, where you already work
- Integrates with your workflow
Globally Aware
UK & US crisis resources at its core (Samaritans, NHS 111, 988 Lifeline)
Multi-language support (English, Spanish, French, Dutch)
Timezone-adaptive delivery—prompts arrive at your chosen time, wherever you are
Data stored within EU (Supabase)
Prompts reference real-world context (redundancy, NHS waiting lists, insurance, career change)
What We Don't Do
To keep Prompt & Pause simple and focused, we intentionally don't include:
Therapy or clinical diagnosis
Long guided meditation sessions
Social feeds or communities
Gamification points system
Multiple daily notifications
Ads or sponsored content
Just one question. Every day. That's it.
How We Compare
| Feature | Prompt & Pause | Therapy Apps | Meditation Apps | Journaling Apps |
|---|---|---|---|---|
| Cost | £0-12/month | £150+/month | £10-15/month | £5-10/month |
| Time needed | 5 mins/day | 50 mins/session | 10-20 mins | 15-30 mins |
| Personalization | AI-tailored | Human therapist | Generic | Blank page |
| Global + UK/US resources | ||||
| No app needed |