Pause Card
Sixty seconds before you act on it.
Breathe with the ring, look around once, then choose the smallest next step. Stop whenever you want — nothing here has to be finished.
Step 1 of 3
Breathe
Breathe in
In for four, out for six. Six rounds is a minute.
Step 2 of 3
Look around
Name one thing you can see, one thing you can hear, and one thing touching your skin. Out loud or in your head — both work.
Step 3 of 3
The smallest next step
Done
That’s the pause.
Sixty seconds, one look around, one small step. That is the whole tool.
Your step
Finish closes the full-screen view and shows the rest of this page.
Not medical advice — if you are struggling, please talk to a qualified professional. See the medical disclaimer.
How the Pause Card works
It does one job: it puts sixty seconds between the feeling and the thing you do next. Nothing is measured, scored or remembered.
What each step is for
Breathe. A ring to follow for a minute — in for four, out for six. Slower out-breaths are an easy way to give your body a moment. Skip it whenever you like.
Look around. One grounding question: what you can see, hear and feel right now. It moves attention out of the spiral and into the room.
The smallest next step. One line, written down. Not the whole plan — the smallest thing you could actually do next, or nothing at all.
Does it save anything?
No. The step you type stays on the screen and disappears when you close the tab. Nothing is uploaded, and there is nothing to sign up for.