Page 1
[how to guide]
Page 2
Waiver and Release of Liability
By using this device, I have agreed to purchase the Pavlok device(s) (the “Products”) provided by
Behavioral Technology Group Inc. (the “Company”) which is intended to change behavioral habits
of mine. I understand the Products may be subject to modications and improvements after my
use. I am aware that the Products apply levels of electric stimulation or current to the body, and
I understand that electric stimulation presents certain inherent risks of bodily and indirect injury,
that may arise regardless of precautions and prior testing undertaken by the Company. BY USING
THE PRODUCTS, I AGREE TO BE BOUND BY THE TERMS OF THIS WAIVER AND RELEASE OF
LIABILITY.
In consideration for the Company’s provision of the Products, and in addition to my payment for the
Products, I hereby voluntarily release and forever discharge the Company and each of its agents,
employees, ofcers, shareholders, members, managers, and directors, from any and all liabilities,
claims, debts, demands, suits, actions, causes of action, or rights of action, which I or my heirs,
assigns, successors, legal or personal representatives, estate or any other person claiming by or
through me can, shall, or may ever have, now or in the future, for, by reason of, or based upon any
injury, death, illness, disease, or damage to or loss of property arising out of, directly or indirectly, or
in any way connected with or related to my use of the Products, including but not limited to based
upon negligence, breach of express or implied warranties, misrepresentations, strict liability, unfair or
deceptive practices or any other legal or equitable theories.
• Check with your health care provider before using Pavlok if you have a previously
diagnosed medical condition.
• Do not use Pavlok if you are pregnant.
• Do not use Pavlok if you are using a pacemaker or similar device.
• Pavlok is not intended to be used by or on persons under the age of 18 years old.
• Avoid water and wet locations. Do not expose Pavlok to water or rain, or handle near
wet locations.
I understand that this is the entire agreement between myself and the Company related to
this subject matter and that it cannot be modied or changed in any way by any oral or written
representations or statements by any employee or agent of the Company or by me. I understand and
agree that this Waiver and Release of Liability shall be governed by the laws of The Commonwealth
of Massachusetts, without regard to its conicts of law principles, and that if any court should nd
any part of this document to be invalid, the rest of this document shall, notwithstanding, remain
in full force and effect. I agree that any claims or disputes must be resolved by a court in The
Commonwealth of Massachusetts, and I agree to submit to the personal jurisdiction of the courts of
The Commonwealth of Massachusetts for the purpose of litigating all such claims or disputes.
The antenna(s) used for this transmitter must not be co-located or operating in conjunction with
any other antenna or transmitter.
BY USING THE PRODUCT, I CERTIFY THAT I HAVE CAREFULLY READ THIS DOCUMENT AND
FULLY UNDERSTAND ITS CONTENTS. I CERTIFY THAT I AM AT LEAST EIGHTEEN (18) YEARS OF
AGE, CAPABLE OF PROVIDING INFORMED CONSENT, AND AM NOT AWARE OF ANY MEDICAL
CONDITIONS THAT WOULD RENDER MY USE OF THE PRODUCTS TO BE DANGEROUS TO MY
HEALTH. I UNDERSTAND THAT THIS IS A WAIVER OF LIABILITY AND THAT I AGREE TO ALL
TERMS BY USING THE PRODUCT.
Page 3
Read This First
Pavlok is not a medical device. For 80+ years, doctors and scientists
have studied the efcacy of electric feedback on changing behavior.
This How To Guide is a collection of real users’ stories, explaining in
their own words how they used Pavlok to change their behavior. Your
experience with Pavlok may vary, and Pavlok makes no guarantees
regarding the speed or effectiveness of the behavior change processes
outlined in this guide.
Note: Please consult your doctor if you have any concerns.
Page 4
Page 5
The Pavlok
At Pavlok, our number one goal is to rid the world of bad habits. The
Pavlok unit is the rst wearable device that actually changes behavior.
The Pavlok harnesses classical conditioning to associate a mild electric
stimulus with your bad habit, reducing temptation and creating an
aversion towards the habit. Pavlok can be used manually by pressing
the button on the device, or it can be triggered automatically through
our many apps and integrations.
Download the app at http://pavlok.com/app.
Page 6
Page 7
Contents
The Pavlok .....................................................................................................
How to use Pavlok to Break Bad Habits .........................................................
How to use Pavlok to Reduce Cravings ..........................................................
How to use Pavlok to Wake Up On Time ........................................................
How to use Pavlok to Stop Procrastinating .....................................................
Smoking ........................................................................................................
Pavlok Case Study: Marty Quit Smoking in 3 Weeks .....................................
Pavlok Case Study: Carlos Smoked For 15 Years
& Quit In 5 Days .............................................................................................
Uncontrollable Body-Based Behaviors .......................................................
Pavlok Case Study: Nagina Stopped Biting Her Nails .....................................
Pavlok Case Study: David Reduced His
Teeth Grinding By 80% ...................................................................................
Unhealthy Eating ..........................................................................................
Pavlok Case Study: Tasha Quit Sugar in 1 Day ................................................
Pavlok Case Study: Ari Quit Snacking (Sugar) .................................................
Repetitive Thoughts and Actions ....................................................................
Other Behaviors ............................................................................................
Frequently Asked Questions ........................................................................
1
4
5
6
7
9
10
11
13
14
15
17
18
19
20
21
22
Page 8
How to use Pavlok to Break Bad Habits
Pavlok’s most powerful use case is to break bad habits. To break a habit, you
should force yourself to perform that action repeatedly for at least 5 days (but
ideally 10). Set aside 5 minutes each day and force yourself to do the action – even
when you feel like stopping! If you push through for the full 5-10 days, the habit
will usually stay broken.
*The Pavlok app includes courses and training sessions to walk you through
breaking individual bad habits such as snacking, smoking and nail-biting. Download
the app at http://pavlok.com/app.
Breaking a Bad Habit
1
2
3
Determine the bad habit that you want to eliminate.
Set aside 5 minutes a day for 5-10 days.
For those 5 minutes, force yourself to do the bad habit
or undesired actions. Zap yourself at each step of the
habit. Force yourself to complete the full 5 minutes
and at least 5 days, even if you think the habit is
already broken.
After 5 days, check in with yourself and determine your
progress. You should notice a signicant reduction or
elimination of the habit. Continue using this process
until you feel an aversion towards the habit – and you
no longer desire to do it.
Page 9
5
How to use Pavlok to Reduce Cravings
What if you don’t want to eliminate a habit, but instead want to reduce it? Maybe
you want to eat a little less sugar, or cut down on alcohol.
Wear the Pavlok on your wrist and only zap if you start to do the
undesired action. As you do the habit, zap yourself at each step. The more often you
zap yourself while doing it, the faster you’ll see the cravings reduce.
*The Pavlok app includes audio training sessions and productivity tools to help you
reduce your cravings and break your bad habits. Download at
http://pavlok.com/app.
Reduce Cravings
1
2
3
Wear your Pavlok throughout the day. Notice when
you start to do the undesired action.
Zap yourself when you notice that you are having the
impulse. Add a few zaps while you do the undesired
action.
Do this as often as you can to keep the craving low. If
it starts to increase, add more zaps. If you feel like the
craving is dropping too fast, reduce the frequency of
your zap.
Page 10
How to use Pavlok to Wake Up On Time
+
1.
2.
3.
When we wake up, most of us are at our groggiest. It’s often easier to repeatedly
hit the snooze button over and over (and over) until we nally have to get out of
bed.
One of the reasons this happens is because we get woken up in the middle of
deep sleep. At that stage, it’s incredibly difcult to control ourselves or our actions.
Pavlok helps kick you out of that state with adrenaline.
Quit Snoozing
Before going to sleep, set your alarm clock
1
2
(either with a standard alarm clock, or with the
Pavlok App). Wear your Pavlok to bed.
When you wake up, don’t hit the snooze button until
you zap yourself. Press the button on the Pavlok
device 2 or 3 times. The zap will kick you out of
automatic mode. You can also set the Pavlok Alarm to
automatically zap you!
3
One of the simplest ways to use Pavlok to wake up is to zap yourself once you hear
your alarm. Sleep while wearing Pavlok, or place the device on top of your phone/
alarm clock when you sleep.
Jump out of bed – with adrenaline. Turn off your alarm
clock and start your morning routine.
“If I’m still in bed, instead of hitting the snooze
button after I hear my alarm goes off, I hit the
Pavlok and that is enough to jolt me awake”
Rachman B., Pavlok User
Page 11
7
How to use Pavlok to Stop Procrastinating
We never plan to procrastinate. We simply nd ourselves doing it. Why? Because
we slip out of a state of awareness, and into automatic mode.
Use Pavlok to bring yourself back into a state of awareness and focus. When you
catch yourself procrastinating, simply press the zap button. Then ask yourself what
you should be doing instead.
*Try out the Pavlok Productivity Extension. You can set your device to automatically
trigger stimuli after wasting time or navigating to unproductive websites. Download
it at http://pavlok.com/productivity.
Get Productive
1
2
3
Whenever you realize you are being unproductive,
press the zap button.
Focus on the zap and ask yourself: ‘What would a
productive version of me be doing right now?’
Get to work and do it. We recommend only working on
a single task at a time – set a timer for 15-25 minutes,
and don’t switch tasks until the timer is complete.
Page 12
Page 13
9
Smoking
Use the following Pavlok features to help you with reducing/breaking
your smoking habit:
Quit Smoking Course
Audio lessons
AutoZapper
Automatic zaps at specied intervals
Hand Detect
Activates simulus when hand is raised
Enable Hand Detect in the Pavlok App.
Double Tap to change zap strength
Zap during bad habit.
Zap away the urge.
Vibrate when doing good habit.
Enable Double Tap from the Pavlok App.
Smoking
Page 14
10
Pavlok Case Study:
Marty Quit Smoking In 3 Weeks
Marty started smoking in
college. Fast forward 7 years,
and Marty had become an
unhealthy pack-a-day smoker
who hated his habit.
“I tried reducing at rst, but
that never worked. I wasn’t
really strict about it, and since
I was smoking every day
anyways I’d say forget it, I’m
just going to keep smoking.
Then I’d say next time I try to quit I’m going to go cold turkey, but I just
kept going back to it.”
Then he tried Pavlok. “It made me conscious every time I smoked and
so I’d make an effort to put it down. And I didn’t have to quit cold turkey.
If my cravings got really bad I was free to smoke.”
In three weeks Marty went from smoking a pack a day to completely
quitting smoking. And he is already enjoying the benets. “I started
running again. And I work out almost every day. I’m more willing to be
active because my lungs are clear and I’m not coughing up a storm.”
Read the full case study: pavlok.com/marty
Page 15
11
Pavlok Case Study:
Carlos Smoked For 15 Years & Quit In 5 Days
Carlos had tried to quit
smoking over 20 times.
“I tried Chantix, I tried the
gum, the patch, and I even
tried hypnosis. Nothing
worked.”
And he had a lot of reasons to
quit. He was feeling the health
effects, his wife continually
complained about the cloud of smoke following him around, and it was
costing him a lot of money.
Then Carlos tried Pavlok and instead of zapping himself he asked family
members to zap him via the Pavlok App.
After 5 days with Pavlok, he nally quit smoking. Now his health is
improving, his wife is happy, and he saved $150 in the rst month.
It’s been almost two years and Carlos is still smoke free (and has saved
several thousand dollars as well).
Smoking
Read the full case study: pavlok.com/carlos
Page 16
Page 17
13
Uncontrollable Body-Based Behaviors
Sometimes, we form habits that involve a part of our body—hair
pulling, nail biting, skin picking, etc. Use the following features to help
break these habits:
Behavior Specic Course
Day to day lessons
AutoZapper
Automatic zaps at specied intervals
Hand Detect
Activates simulus when hand is raised
Enable Hand Detect in the Pavlok App.
Double Tap to change zap strength
Zap during bad habit.
Zap away the urge.
Vibrate when doing good habit.
Enable Double Tap from the Pavlok App.
Uncontrollable Body-Based Behaviors
Page 18
14
Pavlok Case Study:
Nagina Stopped Biting Her Nails
For over 20 years, Nagina had
never been able to get control
of her nail biting habit.
“I tried everything to stop. I
bought that nail polish that
tastes disgusting and you put
it on and you bite it, it didn’t
work. I tried getting articial
nails and I bit them off. I was
not nding the solution. So, I
decided to try Pavlok and see if that would help me.” In just two days,
Pavlok helped her stop.
“Within 2 days, I have already noticed that I am so much more aware
of myself biting my nails, where it used to be very subconscious. Now,
I am very aware, and I catch myself before I do it.”
In summer 2015, Nagina had her nails done for the rst time in over a
decade. She credits Pavlok with helping her to nally achieve the nails
she had always desired.
Read the full case study: pavlok.com/nagina
Page 19
15
Pavlok Case Study:
David Reduced His Teeth Grinding By 80%
David’s teeth grinding was
annoying to the people around
him, and most importantly
it was very bad for his teeth.
“I’m a constant teeth grinder.
It’s a very difcult habit to
control because I do it so
unconsciously.”
David was so excited to try the Pavlok that he became one of the
prototype users. He’s been helping Pavlok perfect the product while
working to break his own bad habits.
“There is nothing quite like the rst zap that you receive. When I
opened the envelope, of course I was very excited. It’s not that the zap
is intense, you just don’t know what to expect and it surprises you.”
Results came fast. “The rst day that I did it, I found that I was already
much more aware of the issue. After 5 days, I would estimate that I
reduced my teeth grinding by 80%. That’s huge for me.”
Uncontrollable Body-Based Behaviors
Read the full case study: pavlok.com/david
Page 20
Page 21
17
Unhealthy Eating
Pavlok can help reduce sugar cravings, following a diet, and other
eating habits by using the following features:
Quit Snacking Course
5 day audio lessons
Double Tap to change zap strength
Zap during bad habit.
Zap away the urge.
Vibrate when doing good habit.
Enable Double Tap from the Pavlok App.
AutoZapper
Automatic zaps at specied intervals
Hand Detect
Activates simulus when hand is raised
Enable Hand Detect in the Pavlok App.
Unhealthy Eang
Page 22
18
Pavlok Case Study:
Tasha Quit Sugar in 1 Day
For years, Tasha tried to quit
eating sugar.
“I felt pretty bad all the time.
My clothes were barely tting,
and beyond appearance I felt
like I wasn’t living up to my
potential and that my energy
wasn’t as high as it could have
been.”
two, but sugar always crept back into her life. Then she tried Pavlok.
“What I noticed was if I had a craving for sugar, and I had a lot of cravings
during the rst week… I didn’t want to zap myself so I wouldn’t eat the
food in the rst place. That turned into a week, and then two weeks and
now I’m about three weeks in and I haven’t had any rened sugar… I
feel like I’m back in control of my relationship with food.”
And since Tasha had such great results with quitting sugar, she started
using Pavlok to build a good habit: getting to the gym 5 days per week.
“Obviously it feels incredible.”
She could make it a day or
Read the full case study: pavlok.com/tasha
Page 23
19
Pavlok Case Study:
Ari Quit Snacking (Sugar)
Ari, the founder of Less Doing, More
Living was suffering from Crohn’s
disease. He realized his unhealthy
habit of snacking and excessive
sugar consumption were causing
his Crohn’s disease to become
progressively worse.
“I was in constant pain from the
chronic inammation.”
As it is for many people, snacking was a simple and comforting
response to stress for Ari. “I don’t have an addictive personality…at
all – but the one thing I could never overcome was snacking and sugar.
When I ate unhealthy I simply felt worse.”
On his rst day with Pavlok Ari reported he stopped snacking and hasn’t
since. “This trained my brain on a more conscious level to not want to
do something. I’ve tried many things, but Pavlok is the only product
which has given me results.”
Now Ari says his Crohn’s disease is under control and he feels healthy
again now that he has removed sugar from his life.
Unhealthy Eang
Page 24
20
Repetitive Thoughts and Actions
Sometimes, it can be hard to resist the urge to think about something
or perform a behavior. Depending on the habit, the following Pavlok
features can help:
Behavior Specic Course
Day to day lessons
Double Tap to change zap strength
Zap during bad habit.
Zap away the urge.
Vibrate when doing good habit.
Enable Double Tap from the Pavlok App.
AutoZapper
Automatic zaps at specied intervals
Page 25
21
Other Behaviors
The Pavlok can help with a number of other behvaviors such as waking
up on time and being more productive. Depending on the habit, use the
following features and integrations:
Alarm
save custom alarms to your Pavlok
Productivity Extension (for web browsers)
pavlok.com/productivity
IFTTT (If This Then That)
pavlok.com/ifttt
Facebook User Group (Accountability)
pavlok.com/fb
Other Behaviors
Page 26
22
Frequently Asked Questions
How does the Pavlok know when I’m doing my habit?
For many use cases, zapping yourself manually is a better way to quit
a habit. However, we do have integrations that can make the Pavlok
automated. See the “Other Behaviors” page in this booklet for details.
Why is the Pavlok better than using a rubber band?
Using a rubber band can leave bruises. The Pavlok doesn’t. Studies
show that an electrical stimulus is more effective than a rubber band.
We performed a course with 1200 people who tried to quit a habit.
About 25% who used a rubber band succeeded and about 55-60%
who used Pavlok succeeded.
Is it safe? How uncomfortable is the zap?
The zap is designed so that it is enough to be uncomfortable but not
so strong that it hurts (and nowhere near dangerous). The Pavlok is CE
certied and over 10,000 Pavlok users have proven it safe and effective.
How long does the battery last?
The battery life ranges from 3-5 days and charges through micro USB.
What is the band made out of?
The wristband is silicone. The body of the Pavlok module is ABS plastic,
and the end caps are white bronze-plated zinc.
Can I take it through airport security?
Yes.
Page 27
No Zap:
Press down rmly, and then immediately release the top of the
Pavlok module. If there is no zap, no LED’s, and no short vibration,
you typically need to charge it. Remove the Pavlok module from the
wristband, and charge it with the supplied Micro-USB cable. If you get
no zap but do see lights and feel a short vibration, try changing the zap
strength through the app. If your Pavlok is completely unresponsive,
leave off the charger for 12 hours and plug in again, repeating the
steps above.
Zap Strength:
If you don’t think the zap is very strong, there are a few things you can
try: 1) Make sure your Pavlok is charged. When it is low on battery,
the zap strength is reduced. 2) Change the zap strength through the
app. 3) Increase the number of zaps with Multi-Zap. 4) Ensure the
wristband is secure so that the Pavlok touches your skin. 5) Move the
Pavlok to the other side so that it touches the inside of your arm.
Device Not Connecting to App:
If you are trying to connect the Pavlok to the app but are having issues
pairing or getting the buttons on the Remote to work, attempt the
following, then try to reconnect.
1. Forget Device from Phone: Go to your phone’s Bluetooth® settings.
If your Pavlok is listed under “My Devices”/”Paired Devices”, then tap
on it and choose to Forget Device/Unpair.
2. Turn your phone’s Bluetooth® off and then on.
3. Hard Reset the Pavlok: Remove the module from the wristband.
Place on at surface. Press and hold the button for about 10 seconds
until you see red blink followed by faint yellow icker. Attempt to
re-pair in App
Page 28
Troubleshooting Continued
Your Pavlok Went Swimming:
Although your Pavlok was designed to be a powerful tool to transform
your life. Pavlok is not waterproof and you should not wear it near
water, including showers. If you do happen to get it wet, it might not
survive. Our team is actively working to bring water protection to the
future Pavlok.
Warranty:
We offer a one year manufacturer’s warranty. Just let us know and
we will quickly replace your defective device. If there was accidental
damage, e.g., you spilled coffee on your Pavlok or took it scuba diving,
we do not cover that. Pavlok is NOT waterproof.
For more information about our warranty visit Pavlok.com/warranty
Our 6-Month, 100% Money Back Guarantee:
If you are not completely satised with your Pavlok, we will refund
you. First, we ask that you try the system to break your bad habit(s)
for at least one week. If you are having trouble with the device or
aren’t seeing results you can reach out to us any time for suggestions.
After that, if you still want a refund, just let us know and we will be
glad to refund within six months of purchase.
Not seeing you question here?
Search our full FAQ at Pavlok.com/help
Other Questions?
If you’ve tried all troubleshooting options and you still can’t get your
Pavlok up and running, you may contact our support team at...
Page 29
While this guide covered the manual use of Pavlok, we
encourage you to download the Pavlok apps for your iOS or
Android device at http://pavlok.com/app
Read case studies, science, and more on our blog at
http://pavlok.com
Page 30
Technical Speci cations
Model Number PAV-2718
Silicone Wristband Sizing (length) 5.9”- 8.6” (14.9cm-21.8cm)
Silicone Wristband Width 1.1” (27mm)
Module Dimensions (LxWxH)
Weight (Module + Wristband)
Battery Life
Radio Transceiver Bluetooth
Sensors and Motors
0.9” x 1.5” x 0.4” (22.1mm x 39.1mm x
10.6mm)
23.0g
3-5 days depending on use
®
Low Energy
Vibration Motor
3-axis Accelerometer
Output Voltage 150v-450v
Measured Transmit Power -8dBm
Frequency Range 2402 MHz to 2480 MHz (40 channels)
App Requirements
iOS 8.2+
Android 4.3+
IC: 23029-2
FCC ID: 2AMX802
This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this
device may not cause harmful interference, and (2) this device must accept any interference received, including
interference that may cause undesired operation.
Any changes/modi cations to this equipment not approved by Behavioral Technology Group, Inc. could void the
user’s authority to operate the equipment.
R
201-170859
Page 31
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant
to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful
interference in a residential installation. This equipment generates uses and can radiate radio frequency
energy and, if not installed and used in accordance with the instructions, may cause harmful interference
to radio communications. However, there is no guarantee that interference will not occur in a particular
installation. If this equipment does cause harmful interference to radio or television reception, which can be
determined by turning the equipment off and on, the user is encouraged to try to correct the interference
by one or more of the following measures:
-Reorient or relocate the receiving antenna.
-Increase the separation between the equipment and receiver.
-Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
-Consult the dealer or an experienced radio/TV technician for help.
Any changes or modications not expressly approved by the party responsible for compliance could void
the user’s authority to operate the equipment.
This device complies with Industry Canada license-exempt RSS standard(s). Operation is subject to the
following two conditions: (1) this device may not cause interference, and (2) this device must accept any
interference, including interference that may cause undesired operation of the device.
Le présent appareil est conforme aux CNR d’Industrie Canada applicables aux appareils radio exempts
de licence. L’exploitation est autorisée aux deux conditions suivantes: (1) l’appareil ne doit pas produire
de brouillage, et (2) l’utilisateur de l’appareil doit accepter tout brouillage radioélectrique subi, même si le
brouillage est susceptible d’en compromettre le fonctionnement.
The device has been evaluated to meet general RF exposure requirements.
The device can be used in portable exposure conditions without restriction.
Le dispositif a été évalué à satisfaire l’exigence générale de l’exposition aux rf.
L’appareil peut être utilisé dans des conditions d’exposition portatif sans restriction.
Hereby, Behavioral Technology Group, Inc. declares that this wearable device is in compliance with the
essential requirements and other relevant provisions of
Directive 2014/53/EU.
MANUFACTURER CONTACT INFORMATION:
Behavioral Technology Group, Inc.
105 Kingston St
Boston, MA 02111
USA
[email protected]
+1 (781) 728-5651
EU IMPORTER CONTACT INFORMATION:
Not yet applicable, see manufacturer contact
information.
Page 32
Loading...