Behavioral Technology Group PAV-2718 User manual

[how to guide]

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 modications 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,
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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
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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.
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AGE, CAPABLE OF PROVIDING INFORMED CONSENT, AND AM NOT AWARE OF ANY MEDICAL
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TERMS BY USING THE PRODUCT.
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Read This First
Pavlok is not a medical device. For 80+ years, doctors and scientists
have studied the efcacy 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.

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.

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 ........................................................................
Contents
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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.
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 signicant 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.
Breaking a Bad Habit
1
2
3

5How 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.
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.
1
2
3
Reduce Cravings

How to use Pavlok to Wake Up On Time
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 difcult to control ourselves or our actions.
Pavlok helps kick you out of that state with adrenaline.
“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
Before going to sleep, set your alarm clock
(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!
Jump out of bed – with adrenaline. Turn off your alarm
clock and start your morning routine.
1
2
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.
Quit Snoozing
+
1.
2.
3.

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.
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.
1
2
3
Get Productive

9
Use the following Pavlok features to help you with reducing/breaking
your smoking habit:
Smoking
Quit Smoking Course
Audio lessons
AutoZapper
Automatic zaps at specied intervals
Hand Detect
Activates simulus when hand is raised
Enable Hand Detect in the Pavlok App.
Smoking
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.

10
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 benets. “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.”
Pavlok Case Study:
Marty Quit Smoking In 3 Weeks
Read the full case study: pavlok.com/marty

11
Smoking
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
Read the full case study: pavlok.com/carlos
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).

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:
Uncontrollable Body-Based Behaviors
Behavior Specic Course
Day to day lessons
AutoZapper
Automatic zaps at specied 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.

14
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 articial
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.
Pavlok Case Study:
Nagina Stopped Biting Her Nails
Read the full case study: pavlok.com/nagina

15
Uncontrollable Body-Based Behaviors
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 difcult habit to
control because I do it so
unconsciously.”
Read the full case study: pavlok.com/david
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.”