Free practical tool · 2–5 minutes
A pause for the next decision
Close the route to a payment and choose a small action.
You do not need to settle the whole pattern right now. Put a little space between the pull you feel and the next payment or message. An urge can remain while you take an action that protects you.
First, interrupt the route
Close the payment screen or private conversation. Put the device out of reach if you can, or switch to an essential task if you need it for work, care or accessibility. Keep your payment protections in place. You do not owe a final payment, reply or explanation.
A small space for your next choice
Optional 90-second pause
Put down the payment screen. Make tea, name objects around you or begin a small practical task. You can stop or skip this timer whenever you need.
Begin only if a timed pause would help.
Choose an action, with the feeling still there
Say, “I notice a pull to check or pay; my next action is to protect today.” For the next few minutes, make food, wash a dish, look around the room or move to a safe shared space. Let your breathing be ordinary. You do not have to hold your breath, close your eyes or make yourself calm.
The optional 90-second timer can give this first pause a clear shape. It starts only when you choose. Its end is a prompt to choose another protective action, not permission to pay. Urges have no guaranteed duration, and you may leave the timer at any time.
If this does not help
If noticing the feeling makes you more distressed, focus outward: name five objects, read a neutral page aloud or do a simple hands-on task. Ask a safe person for company without giving them your accounts or financial control. You can keep your private interests private.
If you cannot stay safe, may hurt yourself, or face threats or immediate danger, use urgent support now. A timer is optional; personal safety comes first. The support link stays available below, without an account or purchase.
Optional notes
Make the next step yours.
Write only what feels useful. Avoid names, account numbers or identifying details. These notes stay in this tab; a reload clears them.
Choose a task and place you can use now. Keep explicit details and identifying information out of notes.
Choose an outside-focused task or safe support route. No special breathing or triggering content is needed.
Changes are kept in memory. Choose device storage in My data to keep them between visits.
Your next action
Take one small protective step.
Choose the next five minutes: keep the payment route closed and begin your task. If the urge remains, repeat the response or seek support.
Sources and scope
These are educational steps, not clinical treatment or personalized financial advice. Related research does not validate this tool or promise an outcome.
Read our approach and evidence limits →