The goal of a pause is not to make phone use feel shameful. It is to create enough space to notice whether opening a distracting app matches what you wanted to do.
Choose the loop you want to interrupt
Start with one situation: late-night scrolling, opening an app during work, or repeatedly checking without a reason. A narrow target makes the effect easier to notice.
Answer the prompt honestly
Name the intention in a few words. Continue when the use is deliberate, or choose a small alternative such as standing up, finishing one task, or returning at a planned time.
Adjust friction without judgment
Review which moments were useful and which only became annoying. Change the prompt or timing instead of escalating endlessly. For distressing or compulsive behavior, consider support from a qualified professional.