A little guidance.

On Apple Watch, open Take a Minute and choose Take a pause. The default is a 60-second breathing guide with Ripples. You can finish when you are ready, pause again, or optionally check in afterward. You can also start a pause from iPhone.

Open Pause preferences in Settings. Choose a breathing guide or quiet timer, duration, breathing pace, animation style, and haptics. Watch preferences can be set on the Watch. Breathe comfortably; you can turn off holds or use the quiet timer.

Add photos and personal words to your kit on iPhone. During a pause, selected reminders appear between breathing cycles. Personal reminders can be turned off in Pause preferences. Photos display without captions during the pause; captions remain available when you browse your cards.

The Watch has its own pause guide and can use content already saved on it without a nearby iPhone. Setting up a larger personal kit and importing photos happens on iPhone. Keep both apps installed on paired devices for kit updates. Transfers can wait while a device is unreachable; opening both apps may help them reconnect. A running pause stays on the device where it began.

Progress reflects the stretch dates and optional check-ins you record. Completing a timer does not automatically count as choosing not to smoke. You can correct recorded dates and manage saved history. Take a Minute does not measure smoking, breathing, or medical outcomes.

Remove individual cards from your kit or use the history and reset controls in Settings. Deletion on an offline paired device waits until it reconnects. Deleting a photo card removes Take a Minute’s copies, not the original in your photo library. Watch-only history deletion does not retract records already received on iPhone. Older device backups may still contain data.

The app’s More support area links to external smoking cessation resources. Take a Minute is a personal reflection and relaxation tool, not treatment for nicotine dependence. A qualified health professional or local stop-smoking service can help you choose support that fits your needs.