Pavlok Review (What You Need To Know Before Buying Pavlok)
This site contains product affiliate links and ProactivityLab.com may earn from qualifying purchases.
Are you struggling to break bad habits and build healthier ones? Are you oversleeping, overeating, or procrastinating and wondering if there are new innovative solutions?
You may want to take a look at Pavlok.
Pavlok is a unique wristband that delivers electric shocks every time you engage in bad behavior.
It is claimed to help users overcome their bad habits and build new productive ones.
This article will provide a Pavlok review and answer the question you may be asking : “does Pavlok work ?”.
You will get some insight into this product to help you make an informed decision on whether or not it can help you.
This article tackles Pavlok claims, the research behind them, along with “Pavlok 3” reviews and people’s experiences with the device.
I will also give my honest opinion on the product.
So let’s dive in.
Table of Contents
So, what is Pavlok and what does it do?
Pavlok is a smart wearable device that delivers short, sharp electric shocks every time you engage in bad behavior, such as nail biting, nose picking, smoking, you name it. The list is endless.
Pavlok can also serve as a reminder (alarm) to do things that are good for you, like being mindful, keeping track of your weight and drinking water.
You can even set it up to give you positive feedback (like beeps and vibrations) when you take positive actions.
The name is inspired by the Russian-Soviet neuroscientist, Ivan Pavlov, known for his discovery of classical conditioning through his experiments with dogs. Pavlok is based on the principle of classical conditioning.
Throughout its successive versions, Pavlok 1 (Shock Clock), Pavlok 2 and Pavlok 3, many enhancements and new features have been added to this gadget.
I am not going to enter into details about the different features and enhancements that were introduced to each version of Pavlok, so this review is mainly focused on the Pavlok 3.
How does Pavlok work ?
When you procrastinate or engage in bad habits while wearing this watch, you can give yourself an electric shock by pressing a button on the watch or in the Pavlok app. This sends an electric zap to your wrist.
But an interesting feature is that you can choose a third party, such as a friend or a family member, to deliver the electric zap every time they witness you engaging in bad behavior.
Another way Pavlok may be interesting is through automation, which consists of delivering electric zaps automatically by the device without external intervention.
For instance, if you oversleep or hit the snooze button, Pavlok will help you get up by automatically delivering electric shocks or forcing you to do physical exercise to prevent you from hitting the snooze button.
The Pavlok app allows third-party apps and integrations to create basic programs that automate the shocks when certain actions are taken, such as browsing Facebook or YouTube. But you need to be a programmer to do that, and that’s not really viable for everyone.
How can Pavlok help with procrastination ?
As stated above, a procrastinator who avoids going to the gym or cleaning the house because he is feeling tired may choose to self-administer electric shocks or ask someone else to do it for them.
The idea is that, over time, you come to associate the bad habits (procrastination and avoidance) with a negative aversive stimulus (electric shock).
The tricky part here is that, oftentimes, the procrastinator is neither motivated to get things done, nor to self-inflict electric shocks. And even if they choose a third party to deliver the punishment, they can simply remove the watch to stop the zaps.
What does research say about Pavlok?
In this section, we’ll talk about aversion therapy, on which Pavlok is based, and the research done on its effectiveness, and then we’ll explain why this type of therapy is controversial.
What is the science behind Pavlok?
The Pavlok device is based on aversion therapy, which is a type of behavioral therapy that aims to decrease or prevent problematic behaviors by associating them with an undesirable or painful stimulus.
The main types of aversion stimuli used in this form of therapy are chemical deterrents, unpleasant smells or tastes, negative imagery, and electrical shock.
In electrical aversion therapy, an electrical shock is administered to a smoker, for example, following exposure to cues that stimulate inappropriate urges or behaviors (seeing an image of a cigarette) or following the carrying out of the behaviors (the act of smoking).
This makes the smoker associate the stimulus (image of a cigarette) or response (smoking) with an unpleasant or painful feeling (electrical shock).
How effective is this form of therapy (does Pavlok work)?
So far, no clinical trial has been conducted to specifically assess the effectiveness of Pavlok.
However, the effectiveness may be extrapolated from other studies done on aversion therapy.
In this regard, experiments on aversion therapy have been done on various forms of aversive stimuli (chemical, olfactory, and electrical).
In addition, these studies focus mainly on aversive stimuli (like electric shocks) that are delivered by a therapist (not self-administered).
There is overall conflicting evidence regarding the effectiveness of aversion therapy. Some forms of aversion therapy have shown mixed results, while others, such as chemical aversion, hold more potential for treating addictions.
A 2017 study on the efficacy of chemical aversion for alcoholism revealed that 69% of alcoholic patients were still sober a year after finishing therapy.
The evidence for smoking cessation is promising, but it is still insufficient to draw conclusions about the efficacy of aversion therapy for smoking.
For weight loss, a 1981 paper suggests that self-administered rubber band snaps were more effective than placebo or no-treatment controls for overeating. The study warns that the findings have limitations and that more research into this technique is needed.
It is worth noting that most electrical aversion studies were done with the purpose of adressing sexual behaviors and self-inflicted injuries in autistic and cognitively impaired people. Even though these studies found positive results, they are now widely discredited and regarded as unethical.
Why is aversion therapy controversial?
Studies using electrical shocks as a form of aversion therapy for behavioral change is now widely regarded as unethical.
Electrical shocks were used on autistic and cognitively impaired patients who exhibited severe self-injurious behavior. This form of therapy, now considered inhuman, was banned in the US in 2020.
By the 1950s and 1960s, aversion therapy had become increasingly popular for “curing” sexual deviations, including homosexuality and transvestism, which were considered “mental illnesses” at the time.
“Gay Conversion Therapy” to change the sexual orientation of people who were supposedly distressed by their homosexuality is now widely discredited and is banned in many countries around the world.
This form of therapy is now considered cruel and inhuman and has been associated with long-lasting psychological and physical damage.
Pavlok 3 review (user experience)
Now, let’s talk about users’ experience with this device, its effectiveness and pros and cons. These reviews focus mainly on Pavlok 3.
The Pavlok has received generally mixed to positive reviews. The usefulness of this gadget varies depending on the individual and the type of habit they are trying to break.
On the plus side, individuals who had trouble getting out of bed in the morning and those who are heavy sleepers found Pavlok to be really effective.
The device has an alarm function that helps them wake up and can deliver electric shocks if the user hits the snooze button.
Many users reported positive results using Pavlok to break bad habits, such as nail biting and overeating, and many believed the device made them more mindful about their behaviors and helped them develop more productive habits.
On the negative side, the Pavlok app has received harsh criticism for being glitchy and not being very user-friendly or intuitive. Users think the app needs further improvement.
Some users expressed dissatisfaction with the product’s quality, with some even claiming that the product was delivered to them defective. Others also complained about the inconsistent intensity of the electric shocks and some delay in the administration of the zap.
Finally, some users reported little to no benefit at all from the Pavlok regarding their bad habits or procrastination, despite the fact that there were no issues with the way the device worked.
Pros and Cons of Pavlok
Pavlok 1
Pavlok 2
Pavlok 3
Verdict
Should you buy Pavlok?
Maybe.
If you can afford it and you are seeking a new creative approach to beat bad habits, then you might want to give it a try.
This device seems very effective for heavy sleepers. So if you fail to wake up to the alarm clock or have the habit of hitting the snooze button, it may be worth a try.
If you engage in bad or compulsive behaviors, such as nail biting or indulging in sweets, and want to overcome these habits, Pavlok may help you reduce or overcome these behaviors.
If you are a chronic procrastinator with serious emotional regulation problems, suffer from an addiction to alcohol or cigarette, or have other serious lingering habits, I would assume that Pavlok won’t help you as a stand-alone method. In my opinion, it can help if you combine Pavlok with other approaches.
Pavlok is, in my opinion, a decent product. Pavlok 3, in particular, has been enhanced but can still do better. The Pavlok App also needs to be more polished and updated.
Finally, I believe that this product would benefit from further automation that allows it to punish bad behavior with the least amount of external intervention.
For example, an electric zap that is delivered automatically if you spend too much time on Facebook, is much better than self-delivered punishment.
Pavlok alternative (the rubber band snap method)
A well-known technique of self-administered punishment is the rubber band snap method.
It has some similarities with the Pavlok in the sense that it is based on the concept of self-administered punishment to extinguish bad habits and overcome procrastination.
However, Pavlok has obvious advantages over the rubber band, as it has many features, including automation, third party punishment, alarm clock, shock intensity control, etc.
In my opinion, if you want to try the Pavlok but are unsure about the effectiveness of the concept, You can start with a rubber band to get an idea if this approach is right for you.
You can read more about the rubber band snap method for procrastination here.
Takeaways
Pavlok is a wristwatch that delivers electric shocks to deter you from engaging in bad habits such as procrastinating, nail biting, and smoking.
The Pavlok device is based on aversion therapy, which aims to decrease or prevent problematic behaviors by associating them with an undesirable or painful stimulus.
The electric zap can be self-delivered by pressing a button on the watch itself or in the Pavlok app. The electric shock can be automated or delivered by someone else.
No scientific clinical trial has been done to assess the effectiveness of Pavlok. Some forms of aversion therapy have been proven to be effective, although most electrical aversion experiments were done to change sexual behaviors and curb self-inflicted injuries in autistic and cognitively impaired patients.
Many users reported mixed to positive reviews.
The effectiveness of this device for heavy sleepers has received mostly positive feedback. Some reported improvement in certain habits. Others criticized the product’s overall quality and reliability, as well as the “glitchy” app.
Pavlok could be a decent product but needs more improvement. There is not a huge science behind it, Although some studies have shown some effectiveness of aversion therapy.
Do not expect Pavlok to cure your bad habits overnight. Pavlok can help people who procrastinate occasionally or engage in compulsive behaviors and can make them more aware of their problematic behaviors. More severe and lingering behaviors can be more challenging to break using Pavlok as a stand-alone approach.
SHARE
Get exclusive content and top-tier strategies – only for our subscribers.
Be part of a movement!
About the author
My name is Sam David. I am the founder of "Proactivity Lab," a website that provides comprehensive strategies and resources for understanding and overcoming procrastination.
The website's resources are the culmination of more than 20 years of research and experience, during which I embarked on a long and gruelling journey of study and self-discovery.
Being a former procrastinator myself, it took me years of investigation and numerous trials and errors to gain a clear understanding of the underlying causes of procrastination and the most effective and scientifically supported strategies to permanently conquer the vicious cycle of procrastination.
I would like to share my knowledge with you, for free.
