Interrupt: Urge & Habit Reset

Interrupt is a real-time tool for the moment between impulse and action. It's not a meditation app, not a habit tracker, not a daily practice. You open it when an urge starts. You close it when the urge passes.

— HOW IT WORKS —

Tap the Interrupt button. A 60-second guided pause begins.

The flow runs through four short steps: pause and reframe the urge, slow your breath, soften your body, name what you're feeling. When time is up, you mark whether the pull has eased.

Need more time? Set the default to 3 minutes in Settings — same flow, longer hold.

Not enough? Emergency Mode is one tap away from inside any interrupt. It's always free.

No questions, no journaling, no decisions in the moment.

— ON IPHONE, TRIGGER IT AUTOMATICALLY —

Set up an iOS Shortcut and Interrupt opens whenever you launch the apps that pull you in (Instagram, TikTok, the news app you can't stop checking). The pause arrives before the scroll does.

— WHAT IT'S FOR —

• Doomscrolling and compulsive phone-checking
• Smoking, vaping, and nicotine cravings
• Snacking
• Online shopping urges
• Stress habits, racing thoughts, and overload
• Procrastination and avoidance loops
• Coffee, after-meal, and things on repeat

— FREE CORE, OPTIONAL PRO —

Free, always:
• Guided interrupt — 60 seconds by default, switchable to 3 minutes
• Emergency Mode — never gated
• Your last 3 sessions

Pro adds 10 situation-specific packs — same fast core, with copy and pacing tuned to a specific trigger:

• Doomscroll — break the scroll loop
• Procrastination — start before resistance builds
• Racing Mind — slow the spiral
• Overload — cool the surge
• After Meals — reset after eating
• Coffee Trigger — decouple the routine
• Frozen — move first
• Inner Critic — soften the voice
• Urge Spike — ride the urge
• On Repeat — break the repeat

Pro also unlocks full history, pattern insights, a shareable therapist report, and custom triggers and durations.

— THE SCIENCE —

Interrupt is built on three decades of behavioral research:

• Graybiel (2008) — habits as cue-triggered loops in the basal ganglia
• Berridge & Robinson (2003) — incentive salience and "wanting" vs "liking"
• Schultz (1998) — dopamine and predictive reward signals
• Marlatt (1994) — urge surfing and relapse prevention
• Nahum-Shani et al. (2018) — just-in-time adaptive interventions

Frameworks underlying the flows: Acceptance and Commitment Therapy (ACT), Mindful Self-Compassion (MSC), Mindfulness-Based Stress Reduction (MBSR), polyvagal theory, and implementation-intention research.

— DESIGN PRINCIPLES —

Speed is the product. Every second of friction before you reach an intervention is a second the impulse wins.

We don't send daily reminders. We don't reward streaks. We don't ask you to build a habit of using us. The goal is fewer urges acted on, not more sessions.

You should use Interrupt when you need to. The rest of the time, you shouldn't think about it.

— WHAT INTERRUPT IS NOT —

Not a meditation app. Not a journal. Not a habit tracker. Not a mood logger. Not a wellness subscription. Not something you use on a schedule.

— SUBSCRIPTION TERMS —

Interrupt offers auto-renewing subscriptions. Pricing tiers:

• Pro Monthly — $9.99 / month, all 10 packs and full history
• Pro Yearly — $45.99 / year, all 10 packs and full history
• Pro Lifetime — $79.99 one-time, all 10 packs and full history

Length and price are shown on the subscription screen before purchase. Payment will be charged to your Apple ID at confirmation. Subscriptions auto-renew unless cancelled at least 24 hours before the end of the current period. Renewal is charged within 24 hours before the period ends. Manage or cancel anytime in your Apple ID account settings.

Terms of Use: https://interrupt-app.com/terms
Privacy Policy: https://interrupt-app.com/privacy